The secrets of England's build-up for Wales in the Rugby World Cup: Boxing before kick-off but coffee and tea are banned!

• England's crunch World Cup encounter with Wales kicks off at 8pm Saturday
• The England build up is meticulously planned to ensure top performance
• England arrived 'too early' at Twickenham last week for the Fiji opener  

By Sam Peters for Daily Mail

Published: 16:30 EST, 25 September 2015 | Updated: 17:23 EST, 25 September 2015

With players far more used to mid-afternoon kick-offs in the Aviva Premiership, England’s nutritionists and conditioning staff have specially tailored training and meal times to ensure Stuart Lancaster’s men are in peak condition for 8pm World Cup duty.

Nutrition, hydration and rest are vital — too much or too little can negatively affect performance and with such a small gap in ability between the top rugby nations, getting preparation spot on can be the difference between winning and losing.

Here we look at how England’s players will prepare for Saturday’s Twickenham showdown with Wales:

England gather together for a huddle in training at Twickenham on Friday ahead of the Wales clash

Burgess will make an eagerly anticipated start for England in the World Cup clash with fierce rivals Wales

Owen Farrell spins the ball on his finger as England put the finishing touches to their plans for Wales

8:30-9: WAKE UP

With such a late kick-off the temptation would be to allow the players to stay in bed, but too much sleep can cause lethargy and disturb the players’ body clocks. The squad are permitted a short lie-in but nothing excessive.

9:30: BREAKFAST

Mum always said the first meal of the day is the most important and it’s no different for international rugby players. Lean protein is the order of the day with poached eggs, low-fat sausages and granary bread, plus plenty of fresh fruit.

At least two pints of water is required to improve kidney function in the morning while players will also have specially tailored electrolyte drinks.

No caffeine, such as tea or coffee, is permitted as that will reduce the effectiveness of caffeine supplements taken before the match.

‘You don’t want the boys just staying in bed all day or gorging on whatever food they want,’ explains defence coach Andy Farrell.

England defence coach Andy Farrell has explained how important a healthy breakfast is for the players

Players aren't allowed caffeine at breakfast but will eat poached eggs, low fat sausages and granary bread

‘Their diet and preparation is vital to ensure they peak at 8pm. Overeating can be a problem when you get a bit of nerves. We’ve got to make sure we get that right.’

10:15: LIGHT MASSAGE

A gentle muscle rub helps improve blood circulation while easing the inevitable bumps and bruises rugby players pick up in matches and training.

11:30: JOG/SWIM/CYCLE

It’s important to maintain circulation and keep muscles and limbs loose without over-exerting or burning too many calories. 

Players can take advantage of the spa and pool at their Pennyhill Park base, while others may opt for a light run or cycle around the grounds.

England captain Chris Robshaw catches the ball in training on Friday before the Wales match

England players will jog, swim or cycle around 11:30 on Saturday to keep muscles and limbs loose 

12:30: WALK-THROUGH

The match-day squad will make their way to the training ground, a five-minute stroll from the team hotel, where they will walk through set-plays and defensive drills in full tracksuits. No contact will be taken to reduce the risk of injuries.

‘We always do a walk-through whatever time the kick-off is,’ says Farrell.

1:30: LUNCH 

More lean protein in the form of poached skinless chicken breasts and white fish. Omega three oils are provided through mackerel and tuna, while pasta and rice provide carbohydrates. Vegetables are lightly steamed to minimise vitamin depletion. More fluids and electrolyte drinks to maintain hydration.

2:15: REST

The balance between too much sleep and too little is delicate. Players are encouraged to sleep for no more than 30 minutes in order to allow the body to recharge while avoiding lethargy.

The England players are not allowed to sleep for more than 30 minutes on the day of the game 

England international Tom Wood lifts weights during a gym session at Pennyhill Park

4:00: BOXING/WEIGHTS

Some teams opt for a full-on weights session to ‘fire up’ but England’s conditioning staff believe a light cardiovascular-based boxing or weight session provides the right balance. 

The exercise improves blood circulation and helps keep players’ muscles warm.

Farrell adds: ‘We tend to have a little bit of boxing or weights just to make sure they get their bodies fired up. Some teams we’ve seen in the past like to do a bit of sprinting to get themselves going. The key is to make sure they don’t become too lethargic during the day so we’re spot on for 8pm.’

5:15: TEAM MEETING

Stuart Lancaster and his coaching staff will address the team with a list of key messages ahead of the game. Lancaster is always careful not to overload the players with too much information so close to kick-off and this meeting rarely lasts more than 20 minutes.

At 4pm, Owen Farrell and his England team-mates fire themselves up with a weights session

Stuart Lancaster is careful not to overload players with too much information at the team meeting 

5:45: LIGHT SNACK

More protein and carbohydrates — sometimes in the form of nuts and berries — to maintain energy levels. High-protein energy shakes and clear fluids are drunk throughout the day and in the lead-up to kick-off but saturated fats are strictly off limits.

6:00: DEPARTURE

After returning to their rooms, some players will have a hot shower to further loosen muscles before changing into tracksuits and boarding the team bus for the 19-mile drive up the M3 from Bagshot to Twickenham.

6:30: ARRIVE AT THE STADIUM

Lancaster has made it a tradition for England’s team bus to park around 200 metres from Twickenham’s Lion Gate so the players can get off the bus and walk through the throngs of supporters.

Farrell says England arrived at Twickenham 'too early' ahead of the opening ceremony last week

England's leaving time to get to Twickenham will be reviewed ahead of Saturday's clash with Wales

‘We got there too early last week because there was no one on the roads,’ Farrell said. ‘Everyone was in the stadium early for the opening ceremony. We’ll be reassessing when we leave. Around the stadium when we want to get there, around 6.30ish, it will be absolutely pumping. We need to get that right too.’

7:00: WARM-UP ON THE PITCH

Lancaster will take a back seat as Farrell runs the main warm-up along with England’s strength and conditioning staff to ensure the players are 100 per cent ready for kick-off. Some contact will be taken while set-piece, defence and breakdown will also be practised.

Andy Farrell will lead England through the warm-up on the pitch, an hour before the Wales match

7:45: RETURN TO THE DRESSING ROOM

Chris Robshaw will have the final word as England’s players have a final motivational talk.

7:52: LEAVE THE DRESSING ROOM

7:55: ANTHEMS

8:00: KICK-OFF

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