Stretching, which I do for five to 10 minutes before and after a match, is so important in general when it comes to prolonging your career and staying injury-free.

The World Cup only comes around once every four years and is the absolute pinnacle of our sport. It is something we dream about as players. It is a reason why many of us started playing this game. I know myself, my teammates will be focused on what's ahead and what's at stake.

In the morning, I work on my core stability and do some work with the exercise bands. Sometimes I do some upper body and a little bit of leg weights to get warm and ready for training. And then I'm out on the pitch.

In all honesty, as you grow older, you understand how important it is to give everything in every workout, training session and match. When you're younger, you think game and practice are different. The sooner you understand they aren't, the better.

Get in some pasta or brown rice with your vegetables like a sweet potato and some meat. You need a little bit of everything on your plate to make sure your energy levels are right for the match.

Sometimes something as simple as going for a 20-minute jog on any given day is important. Keeps your body moving and legs from getting stiffened up from doing high-intensity workouts during the week.

You have to eat right. I eat a lot of vegetables. Keep a very, very healthy diet. It translates to how your body feels. The better your body feels, the better endurance and stamina you're going to have.

Snacking is important. Peanut butter and jelly sandwiches are a great example of a perfect snack. They can go a long way.

As a soccer player, the goal isn't to be very bulky. It is more important to even your body out. Make sure your body is well rounded. You can't really focus on one area. Everything has to be balanced.