Road to River City — Tryout Tracker

Phase (tap a phase to jump there)

This Week's Sessions

Week 1

Camps & Events

Camp weeks: camp IS the training. Check off camp days as done sessions. If legs are smoked, skip that week's home Power day — coached game reps beat box jumps every time.

When is it? Tap to enter the dates:

Start date End date (optional)

Fuel — Today

Water 8 cups · a bit more on sweaty days

Protein palm-sized portion at each one

Smart Swap chose the better option at least once today?

Made a swap

Protein Made Easy — what counts?

Breakfast

Eggs any style · Greek yogurt (regular yogurt has way less!) · Cottage cheese · Breakfast burrito with eggs & cheese · Milk with cereal

Lunch & Dinner Anchors

Chicken (rotisserie = zero cooking) · Ground beef or turkey · Deli turkey or ham sandwich · Burgers · Tacos with meat & cheese · Fish · Beans & rice

No-Cook Grab

String cheese · Tuna or chicken packets · Beef jerky · Hard-boiled eggs (make a batch Sunday) · Peanut butter on anything · Roasted nuts

Drinks That Count

Milk · Chocolate milk (the #1 after-workout choice) · Protein shake · Smoothie with Greek yogurt or protein powder

The hand rule: a serving is about the size of your palm. One palm-sized protein at breakfast, lunch, and dinner, plus one protein snack — that's the whole assignment. Tap the meal pills above when you hit them.

Snack Ideas

Grab & Go

String cheese · Beef jerky · Hard-boiled eggs · Greek yogurt cup

After Workouts

Chocolate milk · Protein shake or fruit smoothie · PB toast

Crunchy

Trail mix · Roasted chickpeas · Apple + peanut butter

Before Training (1–2 hrs)

Banana + PB · Granola bar · Half a turkey sandwich

Bedtime

Cottage cheese + fruit · Glass of milk · Greek yogurt + honey

Smart Swaps

Craving Soda?

Sparkling water + splash of juice · Chocolate milk (after workouts it's actually GOOD fuel)

Craving Candy?

Fruit + peanut butter · Trail mix with chocolate chips · A square of dark chocolate

Craving Fries?

Baked sweet potato fries · Air-fryer potatoes · Pretzels + cheese

Craving Fried Chicken?

Air-fryer or oven-baked chicken — crispy, same flavor, better fuel

Craving Chips?

Popcorn · Roasted chickpeas · Crackers + cheese

Craving Ice Cream?

Greek yogurt + honey + berries · Frozen fruit smoothie · Frozen grapes

Nothing is banned — pizza with the team and a treat now and then are part of life. The mindset is simple: most days, eat like someone training for something. A swap isn't giving something up, it's choosing the version that helps you jump.

Wall Touch Log

Two numbers, in inches: how high you reach standing still, then how high you touch off a full jump. The gap between them is your vertical.

🎯 My vertical goal: + inches above baseline

The Reset

Mistakes are part of the game — but you can't let one ruin the game.

1Take a breath

2Say the verse

3Refocus

4Next play

“I can do all things through Christ who strengthens me.”

— Philippians 4:13

Short version between plays: “Phil 4:13.” Coaches notice the girl who resets fast, stays positive, and is ready to compete every point. Be her.