Soccer Shape

Eating Habits

Many soccer players have rituals bordering on superstition when it comes to what they eat before a game. You might have your own routine established and if so, you shouldn’t suddenly change it. Rather, if your pre-game meal is less than ideal, you should ease into something better.
PERSPECTIVE: "Every day's the same," say Ronaldinho. He has breakfast, trains, goes back home for lunch with his family, returns to train a little in the afternoon, does press interviews if needed and has dinner with his family. Before match day, things change a little. His diet is more strictly controlled and he gets to bed earlier.
For example, if you always eat steak, potatoes and soda before a game, change it up little by little:
1. Stop putting butter, salt, and/or sour cream on the potatoes. Use black pepper, garlic, and/or chives instead.
2. Give yourself half of the amount of soda you normally drink. When you finish with that, drink water for the rest of the meal. Gradually phase out the soda.
3. Only eat half of a steak, replacing that empty spot on your plate with brown rice or whole wheat pasta.
4. Replace the half steak with breaded, baked chicken breast.
5. Savor your new, delicious and nutritious pre-game meal!

Work - Out Tips

Day 1--> Stretching--> Sprints --> Plyometrics--> Weights (lower) --> Ball work --> Stretching
Day 2 --> Stretching --> Balance --> Shuttle run--> Sit-ups --> Pushups --> Weights (upper)--> Stretching
Day 3 --> Stretching --> Distance run --> Sprints--> Ball work --> Stretching
Day 4 --> Stretching --> Shuttle run --> Sit-ups--> Pushups --> Plyometrics --> Weights (lower)--> Stretching
Day 5 --> Stretching --> Balance --> Weights(upper) --> Distance run --> Sprint --> Ball work--> Stretching
Day 6--> Stretching --> Shuttle run --> Sit-ups--> Pushups --> Weights (optional) --> Stretching
Day 7--> Off
Upper body: Benchpress --> pec-fly/butterfly --> inclinepress --> lat pulldown --> compound row --> tricepextensions (cables or dumbbells) --> dips --> bicep curls --> concentration curls
Lower body: squats or leg press --> leg extension --> leg curls --> lunges --> abs --> calf raises