Fitter, confident and in a better place than before last's year World Cup debacle, an experienced Canadian women's soccer team is primed for this summer's Olympics.

But captain Christine Sinclair acknowledges it's time for the seventh-ranked Canadians to deliver against top opposition.

"We're a very confident team right now and we feel that on any given day we can beat the Japans, the U.S.A.'s, the Swedens," Sinclair told a media conference call Monday.

"But realistically we haven't shown that in a huge tournament like the Olympics or World Cup in quite some time. We're a confident team and we feel that we can beat them, but that's just words. We have to actually do it."

Coach John Herdman agrees.

"They've gone on this podium adventure on a number of occasions and never seem to cross the line," said the Englishman. "They get close but they never cross the line."

To get there, he says his players have had to identify and address the weaknesses that have let them down.

"There's no hiding, there has to be a commitment to new behaviours," he said.

Experience won't be an issue. The 18-woman squad announced Monday has a combined 1,374 caps.

Sinclair (180), Diana Matheson (131), Rhian Wilkinson (121), Brittany Timko (112), Candace Chapman (108) and goalkeeper Karina LeBlanc (100) each have more than 100 or more caps to their credit.

Twelve of the women are veterans of the 2008 Olympics, when Canada lost 2-1 after extra time to the U.S. in the quarter-finals. And all but defender Lauren Sesselmann have appeared in at least one World Cup.

The Canadian women are looking to erase the memory of a dreadful World Cup last summer, when Canada came into the tournament with high expectations and left with an 0-3 record, outscored 7-1.

Coach Carolina Morace quit midway through her review session on the tournament with the Canadian Soccer Association.

In the absence of a women's pro league, the Canadians have been preparing for the Games at a residency camp in Vancouver. Herdman says that has allowed them to develop as a team, although he believes the players progress more with club sides where they are fighting for starting positions with games each week.

"They are certainly pros and cons, but we've done everything we can to make sure that the players are getting the best of both worlds,." he said.

Herdman says the camp has allowed his staff to improve the players' fitness, which had been one of his concerns.

"I think the players are where they need to be," he said.

Sinclair, who has 134 career goals for Canada, says the mood is good.

"We're in a completely difference space right now," Sinclair said when asked to compare how the team is prior to the London Games as opposed to last year's world Cup.

"Heading into the last World Cup, players were away from their homes for a long period of time being (at a residency camp) in Rome. Whereas players this time round have had that balance. They're excited to play, and focused and ready to go."

The team feels like it's part of the country, as opposed to being removed from Canada last year, she said.

"We train hard and then we live our lives," explained Sinclair, a native of Burnaby, B.C., who plans to take the fall off from soccer. "That's what we've been doing in Vancouver and it's been very nice."

Still, she insisted that coming out of the World Cup, the players "weren't as low as people thought we were."

Herdman, who took over last September, says Canada's challenge is to take it to the next level.

"If we're going to move from good — which this team has been good, they've been ranked from seven to 10 for a long time — but moving to greatness is going to need another shift. And it needs a total buy-in to those players knowing they've got to accept responsibility for every action in every game that we play."

Canada opens the Olympics on July 25 against World Cup champion Japan, ranked third in the world, before matches against No. 61 South Africa and No. 4 Sweden.

Canada wraps up its pre-Olympic program on Saturday against the top-ranked U.S. in Sandy, Utah. The Canadian women are coming off a 1-0 win over No. 18 China in Moncton on May 30.

Additions from the squad that finished runner-up to the U.S. at the CONCACAF Olympic qualifying tournament in Vancouver in January are defender Emily Zurrer, midfielder Matheson and forward Jonelle Foligno.

Matheson (knee) and Foligno (ankle) were injured and unavailable for qualifying. Zurrer won her job back with her performance on the field.

Herdman called Zurrer a "seasoned campaigner" who has raised her game during the selection period.

"She worked hard on her game and she's showed some real promise in the last six months where she's been impossible not to select," Herdman said.

The coach says the Olympics will mark the end of one cycle and signal the start of team preparations for the 2015 World Cup in Canada and 2016 Olympics in Brazil.

"There will be some players that will retire after this Olympics, I'm absolutely sure of that," he said.

And some will find that the game has moved beyond them, he added.

"With that, around 400, 500 caps could disappear," he added. "I think if that's the case, it's a new beginning for Canada. It's a new start, it's a four-year cycle building into the next Olympics where we're going to have get new player through, young players invested in, and an exciting future."

Forward Chelsea Buckland is not on the Olympic roster after injuring her knee.

"Probably the hardest decision to make was (forward) Christina Julien," said Herdman. "She's been a big part of the team, helped us through the qualifiers, played nearly every game in my tenure."

He called it a "football decision," saying Foligno "showed that little bit more."

"I've got no doubt that Christina will come back fighting and this will be a great learning curve for her," he said of the Ottawa Fury forward.



Goalkeeper: Karina LeBlanc, Erin McLeod.

Defenders: Candace Chapman, Carmelina Moscato, Emily Zurrer, Robyn Gayle, Lauren Sesselmann, Chelsea Stewart, Rhian Wilkinson.

Midfielders: Kaylyn Kyle, Diana Matheson, Kelly Parker, Sophie Schmidt, Desiree Scott.

Forwards: Jonelle Filigno, Christine Sinclair (capt.), Melissa Tancredi, Brittany Timko.

Related on HuffPost:

Loading Slideshow...
  • 10,500 Athletes From 205 National Olympic Committees

    Regent Street Installs National Flags Ahead Of The Olympics. <br> Flags of 200 nations are displayed on Regent Street on June 15, 2012 in London, England.

  • 26 Sports; 39 Disciplines

    Team GB Fencing Athletes Announced For London 2012 Olympic Games. <br> British Olympic Association announce the remaining fencing athletes selected for Team GB for the London 2012 Olympic Games at the Institute of Education in London on June 12, 2012 in London, England.

  • 8,000 Torchbearers

    Torchbearers Colin Wooley, Mhairi Parr, Ciaran Mulligan, Matilda Swanson and Hamish Swanson carry the Olympic Flame on the Torch Relay leg between Cults and Aberdeen on day 24 of the London 2012 Olympic Torch Relay on June 11, 2012 in Scotland. The Olympic Flame will be carried across Britain and Ireland.

  • 300 Meters

    The Average distance each torchbearer has the flame. <br> Torchbearer Lauren Fraser carries the Olympic Flame on the Torch Relay leg through Crathie on day 24 of the London 2012 Olympic Torch Relay on June 11, 2012 in Scotland.

  • 8,000 Miles (12,785 Kilometers )

    The length of the torch relay. <br> Torchbearer Henry Shefflin carries the Olympic Flame on the skywalk above Croke Park stadium on day 19 of the London 2012 Olympic Torch Relay on June 6, 2012 in Dublin, Ireland.

  • 34 Venues Around The U.K.

    A general view of the ArcelorMittal Orbit Sculpture and the Olympic Stadium during the Sainsbury's 2012 UK School Games at the Olympic Stadium on May 9, 2012 in London, England.

  • 302 Medal Events

    A 1948 London Olympic poster is displayed next to two London 2012 gold medals in The British Museum's 'Winning at the ancient Games' victory trail on June 1, 2012 in London, England.

  • 8.8 Million Tickets

    Olympic mascots pose for photographs during the Mayor's of London Boris Johnson and LOCOG Chairman's Lord Coe visit to The Compton School to call on schools in London and across the UK to make sure they are ready to claim their share of thousands of tickets to the London 2012 Olympic and Paralympic Games.

  • 21,000 Media And Broadcasters

    Team GB head coaches Stuart Pearce and Hope Powell, Chief de mission of the BOA, Andy Hunt and Sir Clive Woodward, Director of Sport for BOA talk to the media during a Team GB press conference during the Official Draw for the London 2012 Olympic Football Tournament at Wembley Stadium.

  • 95 Percent

    The portion of the U.K. population within 10 miles (16 kilometers) of the flame. <br> Torchbearer Thomas Toumazis interacts with the spectators as he carries the Olympic Flame on the Torch Relay leg between Musselburgh and Bilston on June 14, 2012 in Loanhead, Scotland.

  • 1 Billion Visitors To

    A woman poses for a photograph as she works on her laptop sitting at the base of a tree on the grass enjoying the warm weather in a park in central London on March 15, 2012.

  • 14 Million Meals

    To be served at the games. <br> Visitors enjoy a picnic on the new riverside spectator lawn at the London 2012 Olympic Park on June 15, 2011 in London, England.

  • 70,000 Volunteers

    Volunteers collect their new London 2012 Olympic Games 'Games time' uniform at a Uniform distribution and accreditation centre, UDAC, on April 27, 2012 in London, England.

  • 2,012 Official Pin Badge Designs

    London 2012 pin badges officially went on display at the launch of the London Olympic Games official merchandise on July 30, 2010 in London, England.

  • 28 "Olympic Live Sites"

    Across the nation, "live sites" will be equipped with big screen televisions. <br> In this handout photo illustration provided by LOCOG, an artist impression depicts scenes of the crowd cheering at 'Park Live' presented by British Airways, to be situated in the heart of the Olympic Park in Stratford, London.

  • 203,000 Pieces Of Luggage

    The estimated number leaving Heathrow on Aug. 13, the day after the Olympics end. <br> Rows of passenger luggage items are stacked in Heathrow airport's Terminal 3, west of London, on December 20, 2010.

  • 600 Basketballs

    Dan Clark of the Standard Life Great Britain Basketball team poses for a picture after meeting with Lionel Price, the only surviving member of the 1948 Great Britain Basketball team - the last Great Britain Basketball team to compete in an Olympic Games.

  • 541 Lifejackets

    The lifejackets will be used for canoeing, marathon swimming, rowing, sailing, and triathlon events in the Olympics. <br> Liam Heath and Jonathan Schofield of Great Britain in training during the Team GB canoe sprint athletes announcement for London 2012 Olympic Games at Eton Dorney on June 14, 2012 in Windsor, England.

  • 510 Adjustable Hurdles

    The hurdles will be used for track events throughout the games. <br> London Organising Committee of the Olympic and Paralympic Games (LOCOG) Chairman Sebastien Coe poses on the track ahead of the BUCS Outdoor Athletics Championships, a London 2012 test event, part of the London Prepares Series, at the Olympic Stadium in London.

  • 356 Pairs Of Boxing Gloves

    Luke Campbell, Tom Stalker, Tommy Proffitt, Anthony Joshua, Ron Cooper, Fred Evans and Andrew Selby of Team GB during the Announcement of the first Boxers named for the London 2012 Olympic Games on December 2, 2011 in London, England.

  • 99 Training Dolls

    The dolls will be utilized by athletes for wrestling and judo training. <br> Kenichi Yumoto and his twin brother Shinichi Yumoto of Japan take part in the training session for the Japan Men's wrestling team for the London 2012 Olympic Games at the National Training Center on May 24, 2012 in Tokyo, Japan.

  • 12,000 Police Officers

    Many officers will be on duty with the most amount deployed on the busiest days. <br> Armed police officers patrol the Olympic Park during day two of the BUCS VISA Athletics Championships 2012 LOCOG Test Event for London 2012 at the Olympic Stadium in London, England.

  • 22,000 Pillows

    London 2012 begins 'bedding in' at Olympic Village 6 months ahead of the Games. The pillows will occupy Athlete Village, the competitors' residence during the games. Olympian Matthew Pinsent helps lift in the first of 16,000 beds to be installed in Village as the ODA completes construction of apartments on time.