This should help all of you interested in getting in shape for SF World Cup 2004. Warm-up/Stretching: Start off with two laps around the track to warm up your legs. Afterwards, be sure to stretch your quads, hamstrings, calves, and groin with easy pressure. Try to relax the muscle as you exhale to deepen the stretch. Don't forget your neck, torso, knees and ankles. Abs/Arms: Time for crunches. Do 25 crunches with your legs bent and your feet on the ground. Next do 25 crunches bringing your right elbow to your left knee. Switch, and do another 25 bringing your left elbow to your right knee. (Never pull on your neck with your hand as you lift up.) Next, lift your legs straight up perpendicular to the ground for 25. To work your obliques, lay on your side turning your shoulders upward. Do 25 repetitions on each side. Finally, do 25 v-pops. Balance your weight near the small of your back and extend your legs out in front of you as your torso rocks back (sort of like rowing a boat). Do 30 push-ups. Then find a bench and do 25 dips to work your triceps. Running: Schedule 1: Defense and Forwards run -- 4 330's (three-quarter of a lap), 3 220's (half a lap), and 2 110's (quarter of a lap). Midfield run -- 5 330's, 4 220's, and 3 110's. Schedule 2: Defense and Forwards run -- 2 laps, 5 50-yard dashes, 2 220's, 8 110's. Midfields run -- 3 laps, 8 50-yard dashes, 3 220's, 8 110's. Always cool down with a walk and some stretches. Check out the link at the top of this page for some weight training tips.