Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Wake up

Wake up

Wake up

Wake up

Wake up

Wake up

Wake up

Breakfast
- Two slices

Breakfast

Breakfast

Breakfast

Breakfast
- Two slices
brown bread
with butter, ham
and 1-2 tomatoes
and also two
hard-boiled eggs
- Natural 100%
Fruit juice

three eggs) with ham and

cheese
- One slice whole grain
toast with honey
- One cup yogurt
- Natural 100% Fruit juice

whole grain
cereal with
banana and lowfat milk- Natural 100%
Fruit juice

Little snack
- Banana
- Mineral Water

Recreation

09:00

Little snack
- Banana
- Mineral Water

- Two slices
whole grain
toasts with jam
and a banana
- Some kind of
shake that
consists fruits
- A glass of lowfat milk
Little snack
- Banana
- Mineral Water

Breakfast
- A bowl of

08:00

- Omelet (made from

three eggs) with ham,
cheese
One slice whole grain
toast with honey
- Natural 100% Fruit
juice

Breakfast
- Omelet (made from

brown bread with

butter, ham,
cheese and 1-2
tomatoes
- Natural 100%
Fruit juice

- A bowl of whole
grain cereal with
banana and low-fat
milk
- Some kind of
shake that consists
fruits.

Little snack
- Banana
- Mineral Water

Massage
- Muscle relaxation

Free time
- Players can do

Meeting

Physiological
Training

Meeting

Training
- Tactical

Press Conference
- Journalists asks

training where
they train the
tactical elements
against the
opposite team.

different questions from

the player about the
match.
Usually, the coaches are
their and talk about
chances but sometimes
they invite the best
players in the team.

Lunch
- Grilled plaice with

Lunch
- Pulled pork

potatoes, broccoli, beans

and tomatoes.
- Mineral Water

with boiled
potatoes, cabbage
salad
- Mineral Water
- Eat dessert that
they want

07:00

10:00

- Talking about
the match that was
played on the
weekend.
- Match analysis

- Mental training
- Talking with
players (coaches or
sport psychologist).

- Swimming in
swimming pool
- Sauna session
- Go to massage where
they get muscle
relaxation

11:00

12:00

13:00

- Talking about
the opposite
team that they
will meat on
Saturday.
- Watching the
opposite teams
former matches.

Lunch

Lunch

Lunch

Lunch

Lunch

- Some kind of
fruit soup
- Spaghetti (whole
grain pasta) with
meat sauce and
with mixed salad
- Mineral Water

- Roasted salmon
with potatoes and
pesto vegetables
- Mineral Water

- Macaroni and cheese

with bread crumbs and
ham, and with Greek
salad.
- Mineral Water

- Pan-roasted
cod with spinach
couscous and
roasted
vegetables
- Natural 100%
Fruit juice

- Spaghetti
(whole grain
pasta) with meat
sauce and with
mixed salad.
- Mineral Water

Free time
- Be with friends

14:00
Rest and sleep
(short nap)

Rest and sleep

(short nap)

Rest and sleep

(short nap)

Rest and sleep Rest and sleep

(short nap)
(short nap)

15:00

16:00

17:00

18:00

19:00

20:00

Snack

Snack

- Banana or other
fruits
- Some kind of
shake that consists
fruits

- Banana or other
fruits
- A glass of low-fat
milk

Training
Because the
weekend match
was recently the
players need to
regenerate.
-Technical
training and
Recovery training
with ball, not so
much running.
(90 min.)

Snack

- One orange
- Some kind of shake
that consists fruits

Training

Training

Training

- Conditioning
training with lot of
running, intervals
and long-distance
running.
- Technical
training, position
specific exercises
(90 min.)

- Tactical training
with positioning and
attack exercises.
- Conditioning training
with intervals and longdistance running but
not as much as the day
before.
(90 min.)

- Tactical
training with
positioning and
defense
exercises.
- Different
entertaining ball
games.
(90 min.)

Dinner

Dinner

Dinner

Dinner

- Roast chicken
breast with rice,
potatoes and some
vegetables
- Natural 100%
Fruit juice
- Ice cream (not so
much because it
consists sugar).

- Grilled turkey
breast with quinoa
and steamed
vegetables
- Mineral Water

- Grilled chicken with

mashed potatoes,
broccoli, beans and
tomatoes.
- Natural 100% Fruit
juice

- Pasta salad
with fusili
pasta,tomate and
vegetables
- Mineral Water
- Ice cream
(again, not so
much because it
consists sugar).

- Watch movies
- Play games like
FIFA 15 on Xbox
or Playstation

Time for fun

- Bowling together

Autographs
- Players have time to

with the teammates

sign autographs for

their fans .

Time for fun

- Read an exciting

22:00
23:00

Snack
- Toasted sandwich

- Banana or other
fruits
- A glass of
water

Time for fun

21:00

everything in the
free-time
- If they want
they can swim or
try different kinds
of sport activities
like golf, tennis,
badminton.

Time for fun

- Watch movies
- Play games like
FIFA 15 on
Xbox or
Playstation

book

Go to bed

Go to bed

Go to bed

Go to bed

Snack
- Toasted

Rest and sleep

(short nap)

sandwich
- Some kind of
shake that
consists fruits

Training
- Tactical

Dinner
- Carbonara (whole grain

training where
they train the
tactical elements
- Tactical
discussions

pasta) with cucumber

- Mineral Water
- One banana

Dinner
- Chicken strips

Meeting

with blue cheese

dressing, rice,
crunchy carrot
and celery sticks
and peas.
- Natural 100%
Fruit juice

Leisure
- Go to cinema
with other
teammates

- Travel to the stadium

together in a bus

Before the match

- Players change clothes
- Talk about the match
with some tactical
instructions
- Go out to the field and
warm up and see the fans
first time

Match
- They play 45 minutes
(first half time)
- After that they have 15
minutes break
- Another 45 minutes
period (second half time)

Go to bed
Already
sleeping

and/or teammates
and if they won
the match on
Saturday, they
can celebrate it.
- Otherwise, they
can try different
sports
-Watch movies
-Play games like
FIFA 15 on Xbox
or Playstation
- Read an
exciting book
- The point is that
they enjoy this
time because this
is the only day in
the week when
they have freetime.

08:00

09:00
10:00

11:00

12:00

13:00

14:00
15:00

16:00

17:00

18:00

Dinner
- Players can go
to restaurant with
teammates and
eat of his choice
but drinking
alcohol is not
aloud.
- Again, they can
celebrate the
match that was
played on
Saturday if they
won.

Go home
Go home after the
match

07:00

Go to bed

19:00

20:00

21:00
22:00

23:00