Here is a good way to prepare for the weekend tournament:

Monday, Tuesday, Wednesday: Take hard, long workouts; run a lot. Eat 
mostly protein (fish, meat, cheese, etc.)

Thursday, Friday: Rest your legs as much as possible--only VERY LIGHT 
workouts (stretch and throw a lot, restrict running to a couple of 
sprints). Eat mostly carbohydrates & fat (pasta, rice, potatoes, 
vegetables, ice cream). Take a multi-vitamin each day. Each night, before 
falling asleep, see yourself accomplishing wonderful catches, throws, and 
defensive blocks on the pitch of your imagination. 

Remember to bring: multiple colours of shirts; a water bottle, 
and a disc or money to buy one. Trim finger-nails and toe-nails short 
just before the weekend to avoid painful breakage. Whether traveling by 
yourself or with teammates, slowly build your psych so that you will 
peak at the right time! 

Saturday, Sunday: Avoid heavy foods like meat and cheese; eat fruit 
(BANANAS!), candy and grains (bread, biscuits) during the day, more 
carbohydrates and fat Saturday night). Take a multi-vitamin each day. If 
you get hurt, do not make it worse by trying to play with a serious leg or 
foot injury! During the day, drink a lot of water, sports drinks, or juice. 
Between games, rest by sitting or lying down. Be sure to warm up by 
stretching, throwing, and running before each game. 

Be there at 30 minutes before game time, warm up legs and throwing 
arms. Our goal is to play every game. This will be Big Fun! 

Peter