With the race for the Melrose Cup wide open, the difference between the top teams at Rugby World Cup Sevens 2009 could come down to the one with the best preparation.
USA Sevens coach Al Caravelli has left nothing to chance with his "hope for the best, prepare for the worst" strategy, planning every moment of his team’s day with military precision.
Caravelli's campaign got off to a bad start, his team going down to France 26-17 in their first match. But despite the setback, the squad will maintain its strict regimen heading into day two of the tournament. Here's how their schedule for Friday has been mapped out by the meticulous Caravelli.
07:30: Pool dip and stretch session. Players assessed for any injuries from day one.
08:00: Players meet in the hotel dining hall for breakfast, including a mixture of protein and carbohydrates. With no red meat allowed since Tuesday, players dine on a mixture of eggs (egg whites only), cereal, fruit, vegetables and smoothies.
08:45: Team bus departs for the stadium.
10:23: Players loosen up with a 20-minute ‘blow-out’ session involving light stretching, dynamic warm up and a series of 20-metre sprints. Recovery session follows, including ice bath and nutrition shakes.
11:00: Light meal including peanut butter and jelly (jam) or peanut butter and banana sandwiches, and a quick-fix carbohydrate drink to replace electrolytes and carbohydrates in the blood stream.
12:00: Last opportunity for players to get taping or strapping before first game against Fiji.
12:18: Players hit the practice pitch to warm up for match against Fiji before pulling on jerseys and entering the players tunnel.
12.50: Kick off against Fiji.
13.12: Recovery session including ice bath, nutrition shakes and bars and light meal.
14:00: Players have one hour of free time to relax but no walking around allowed. Time spent relaxing in the dressing rooms. Some players will use pillows and hit shields to make their own makeshift beds for a sleep.
15:00: Video session to review Fiji game and tactics for upcoming match against Georgia.
16:27: Last opportunity for players to get taping or strapping before game against Georgia.
16:47: Players hit the practice pitch and warm up before pulling on jerseys and entering players tunnel.
17:14: Kick off against Georgia.
17:36: Recovery session including ice bath, nutrition shakes and bars. Players also have evening meal at the stadium before returning to the team hotel.
21:00 Video review of Georgia match and quick chat about Saturday’s opponents.
22:00 Lights out.
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