What would be a good soccer training plan?

Sooo pre-season soccer is coming up in three weeks and our coach told us to get in shape before that time. I've been running/jogging/walking at least a mile every day to boost my stamina and endurance. I still need some help with my dribbling/juggling. What would be a good training plan for a mid-fielder and a defender?? Also, what type of breakfast foods would help me get through pre-season practice? (Practice is from 7:00 am to 9:00)