Nutrition

Pasta or rice with veg

A big bowl of pasta, rice or potatoes with chicken, beans or fish and plenty of vegetables. This tops up your energy stores for tomorrow.

9–11 hours of sleep

Players your age need 9–11 hours. Sleep is when your body gets stronger.

Early night

Aim to be in bed at your normal time or a little earlier. Screens off 30 minutes before.

Rest days matter

Have at least one full rest day each week. Light stretching or a walk is fine.

Pack your bag

Pack your kit, boots, water bottle and a half-time snack tonight so the morning is calm.