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.

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.

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.

Your core is so important. Get your endurance up. Running and long-distance. Swimming is good as well. Important to have a good core, utilize the proper exercises to strengthen it. It goes out to the rest of your body and makes sure your body is right.

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

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.

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.