Monday: Strength Training and Film Study

• Breakfast: Oatmeal with berries and nuts
• Snack: Apple and almond butter
• Lunch: Grilled chicken salad with mixed greens, veggies, and balsamic vinaigrette
• Snack: Greek yogurt with honey and blueberries
• Dinner: Grilled salmon with roasted vegetables and brown rice

On Monday, focus on getting stronger by doing exercises like squats, lunges, push-ups, and planks. After that, take some time to watch game videos and learn from them.

Tuesday: Cardio and Agility Training

• Breakfast: Smoothie with spinach, berries, almond milk, and protein powder
• Snack: Carrots and hummus
• Lunch: Turkey wrap with avocado, veggies, and whole wheat tortilla
• Snack: Banana and peanut butter
• Dinner: Grilled chicken with quinoa and roasted vegetables

On Tuesday, work on improving your running and quickness by doing exercises like running, cycling, and cone drills. These activities will help you become faster and more agile.

Wednesday: Rest Day

• Breakfast: Scrambled eggs with veggies and whole grain toast
• Snack: Trail mix with nuts and dried fruit
• Lunch: Grilled chicken with sweet potato and mixed veggies
• Snack: Cottage cheese with pineapple and almonds
• Dinner: Turkey chili with mixed greens salad

Take a break on Wednesday from structured exercise, but stay active by stretching or going for a walk.

Thursday: Position-Specific Drills and Game Planning

• Breakfast: Whole grain cereal with milk and fruit
• Snack: Orange and string cheese
• Lunch: Tuna sandwich with veggies and whole wheat bread
• Snack: Yogurt with granola and fruit
• Dinner: Grilled chicken with pasta and veggies

On Thursday, focus on the specific skills you need for your position on the field. Spend time practicing drills that will help you improve in your position, and prepare for the upcoming game.

Friday: Scrimmage and Recovery

• Breakfast: Whole grain toast with peanut butter and banana
• Snack: Trail mix with nuts and dried fruit
• Lunch: Grilled chicken with brown rice and veggies
• Snack: Protein shake with berries and almond milk
• Dinner: Grilled steak with roasted potatoes and mixed veggies

On Friday, practice what you've learned during the week by playing a scrimmage game. After that, take time to rest and recover by doing some light stretching or going for a walk.

Saturday: Outdoor Activity Day

• Breakfast: Pancakes with fruit and scrambled eggs
• Snack: Apple and peanut butter
• Lunch: Turkey burger with sweet potato fries and veggies
• Snack: Yogurt with honey and fruit
• Dinner: Grilled fish with rice and mixed veggies

On Saturday, spend some time outside doing a fun activity like hiking, biking, or playing catch with friends or family.

Sunday: Active Rest Day

• Breakfast: Whole grain waffles with fruit and yogurt
• Snack: Cheese stick and fruit
• Lunch: Grilled chicken with quinoa and veggies
• Snack: Trail mix with nuts and dried fruit
• Dinner: Grilled steak with roasted potatoes and mixed veggies

On Sunday, take another day off from structured exercise, but stay active by doing something fun like playing tag, going for a walk, or playing a game with friends or family.