P.E.A.K. Control Training
(Performance Enhancement and Kinetic Control)
The$PEAK$Control$training$program$is$designed$to$
maximize$neuromuscular$efficiency$and$result$in$
improved$performance$and$injury$preven?on$
1"
Table of Contents
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Overview"of"PEAK"Control"Program…………………………….394"
Field"Set"Up………………………………………...........................5"
Forward"/"Backward"Running……………………………………..697"
Dynamic"Adductor"Stretch………………………………………….899"
Dynamic"Hip"Flexor"Stretch………………………………………..12913"
“L”"Hop"to"Balance……………………………………………………..14915"
ReacTve"Single"Leg"Balance………………………………………..16917"
Single"Leg"Squat………………………………………………………….18919"
Hip"Bridge……………………………………………………………………20921"
Plank……………………………………………………………………………22923"
Side"Plank…………………………………………………………………….24925"
Squat"Jumps…………………………………………………………………26927"
ReacTve"Jumps…………………………………………………………….28929"
Shuffling……………………………………………………………………….30931"
High"Knee"Skipping……………………………………………………….32933"
Running"Cuts………………………………………………………………..34935"
Examples"of"Improper"Technique………………………………….36937"
2"
Overview of PEAK Control
Training Program
•  The"PEAK"control"program"was"designed"by"experts"in"
injury"prevenTon"and"performance"enhancement"training"
a^er"years"of"research"in"soccer"athletes"to"fully"develop"
the"program.""
•  ScienTfic"research"shows"that"PEAK"control"exercises"
successfully"decrease"injury"risk"while"improving"physical"
performance"(e.g."speed,"agility,"power,"strength,"and"
flexibility)."
•  The"PEAK"control"program"requires"no"special"equipment"
and"should"be"performed"before"all"pracTces"and"games.""
The"Tme"to"complete"PEAK"control"training"is"10915"min."
•  Performance"of"PEAK"control"exercises"in"the"order"
described"is"strongly"recommended"for"maximal"benefit.""
•  Correct"technique"when"performing"the"PEAK"control"
program"is"criTcal"to"success.""There"are"common"errors"
commided"when"performing"each"exercise.""The"common"
errors"are"shown"in"pictures"that"have"a"red"circle"with"line"
going"through"it"at"the"bodom"right"hand"corner"of"the"
page.""It"is"important"to"correct"individuals"who"commit"
these"errors"and"make"sure"that"correct"technique"is"being"
used."
•  To"further"emphasize"proper"technique"there"are"specific"
commands"that"should"be"given"to"individuals"when"
performing"the"exercises.""The"verbal"commands"that"
emphasize"good"technique"are"located"in"a"blue"box"at"the"
3"
bodom"of"the"page"describing"the"exercise."
Overview of PEAK Control
Training Program
Phase 1 - Weeks 1 to 3
Phase 2 - Weeks 3 to 6
Warm Up & Flexibility
• Dynamic Hip Adductor Stretch
• Dynamic hip flexor stretch
• Dynamic calf / hamstring stretch
Warm Up & Flexibility
• Dynamic Hip Adductor Stretch
• Dynamic hip flexor stretch
• Dynamic calf / hamstring stretch
Stability
• “L” hop to balance
(10 reps per leg)
• 1-leg ball toss (20 reps per leg)
Stability
• Rotational “L” hop to balance
(10 reps per leg)
• 1-leg balance with partner
perturbation (30 s per leg)
Strength
• 1-leg squat (10 reps per leg)
• Hip bridge (10 reps)
• Plank (30 s)
• Side plank (30 s each side)
Strength
•  1-leg squat with side-shuffle
• 1-leg hip bridge (10 reps per leg)
• Plank with alternate leg lift (30 s)
• Side plank with upper leg lift
(30 s per side)
Plyometric / Agility
• Squat jumps (10-15 reps)
• Lateral jumps (10-15 reps)
• Sideways shuffle to right (1 set)
• Sideways shuffle to left (1 set)
• High knee skipping (1 set)
• Running cuts at 45-deg (1 set)
Plyometric / Agility
• Sideways shuffle to 1-leg squat
(10 reps each leg)
• Squat jump to 1-leg landing
(10-15 reps per leg)
• 1-leg four square hops
(30 s per leg)
• Box running (1 set)
• Max high knee skipping (1 set)
• Running cuts at 90-deg (1 set)
4"
Field Set Up
10"yards"
15"yards"
1"
2"
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Cones"should"be"placed"on"the"field"as"shown"above."
•
Athletes"line"up"along"the"first"set"of"blue"cones."
•
The"athletes"repeat"the"exercises"in"a"conTnuous"and"controlled"
manner"as"they"move"from"the"first"set"of"blue"cones"to"the"red"cones.""
Once"reaching"the"red"cones"the"player"then"performs"a"progressive"
intensity"sprint"from"the"red"cones"to"the"second"set"of"blue"cones.""
The"player"then"circles"the"second"set"of"blue"cones"and"jogs"back"to"
the"starTng"point"in"the"opposite"line"from"which"they"started."
•
During"the"strength"and"stability"porTons"of"the"PEAK"training"program"
the"athletes"line"up"along"the"first"set"of"blue"cones"to"complete"the"
exercises."
5"
Forward / Backward Running
10"yards"
#1"
#2"
#1"="Forward"running"
#2"="Backward"running"
Phase 1 & 2
6"
Forward / Backward Running
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Goal$
–  Warm"up"and"increase"speed,"agility"and"quickness."
Instruc?ons$
–  Start"at"first"set"of"blue"cones"with"hand"on"line.""Run"forward"
with"progressive"speed"to"red"cones"and"touch"line"with"hand"
(#1)."
–  Backward"pedal"with"progressive"speed"from"red"cones"back"to"
starTng"point"and"touch"line"with"hand"(#2)."
Repe??ons$
–  Perform"forward"and"backward"running"2"Tmes"in"a"conTnuous"
manner."
7"
Dynamic Adductor Stretch
Phase 1 & 2
8"
Dynamic Adductor Stretch
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Goal$
–  Stretch"the"inner"(medial)"hip"and"thigh."
Star?ng$Posi?on$
–  Start"with"right"shoulder"facing"red"cones."
Ac?on$
–  Lead"with"right"foot."
–  Lean"toward"right"leg"and"hold"for"3"seconds."
–  ConTnue"to"red"Repeat"on"opposite"side"while"moving"toward"
red"cones."
Repe??ons$
–  Hold"each"stretch"for"3"seconds"prior"to"returning"to"upright"
posiTon."
–  Repeat"unTl"reaching"red"cones."
Reverse$
–  Complete"the"above"leading"with"the"le^"foot."
"
9"
Dynamic Hip Flexor Stretch
Phase 1 & 2
10"
Dynamic Hip Flexor Stretch
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Goal$
–  Stretch"the"front"of"the"hip"and"thigh"
Star?ng$Posi?on$
–  Start"with"both"feet"on"starTng"line.""Stride"forward"with"one"
leg"while"kneeling"with"the"other"leg,"keep"front"foot"facing"
forward"and"knee"in"line"with"foot,"place"hands"on"pelvis"
Ac?on$
–  Glide"pelvis"forward"without"arching"the"low"back"or"leaning"
the"upper"body"forward,"front"knee"should"be"bent"to"about"90"
degrees"
–  Return"to"upright"posiTon"by"bringing"kneeling"leg"in"line"with"
front"foot"
–  Repeat"on"opposite"side"while"moving"toward"red"cones"
Repe??ons$
–  Hold"each"stretch"for"3"seconds"prior"to"returning"to"upright"
posiTon"
–  Repeat"unTl"reaching"red"cones"
11"
Dynamic Calf / Hamstring
Stretch
Phase 1 & 2
12"
Dynamic Calf / Hamstring
Stretch
Goal$
–  Stretch"the"hamstrings"and"calf."
•  Star?ng$Posi?on$
–  Feet"on"starTng"line"facing"toward"red"cones."
•  Ac?on$
–  Step"forward"with"one"leg,"place"heel"on"ground,"and"keep"toes"
pulled"up.""Bend"trunk"forward"while"keeping"spine"straight."
–  Return"to"upright"posiTon."
–  Repeat"on"opposite"side"while"moving"toward"red"cones."
–  Repe??ons$
–  Hold"each"stretch"for"3"seconds"prior"to"returning"to"upright"
posiTon."
–  Repeat"unTl"reaching"red"cones."
•
13"
“L” Hop to Balance
Phase 1 = Toes Forward Hop
Phase 2 = Twisting Hop
4
2
Keep$Knees$Over$
Toes$
3
3
1
1
4
2
Avoid$Straight$
Leg$Landings$
14"
“L” Hop to Balance
Goal$
–  Improve"ability"to"land"“so^ly”,"increase"dynamic"balance,"and"
improve"ability"to"maintain"good"body"alignment"during"dynamic"
tasks."
•  Star?ng$Posi?on$
–  Toes"Forward"Hop:"Feet"on"starTng"line"of"blue"cones"facing"
toward"red"cones"with"hands"on"hips."
–  RotaTon"Hop:"Feet"on"starTng"line"of"blue"cones"facing"toward"
red"cones"with"hands"on"hips."
•  Ac?on$
•
–  Forward:"Hop"forward"off"right"leg"and"land"on"right"leg."Hop"
backward"off"right"leg,"landing"on"right"leg"at"the"starTng"point."Hop"
sideways"to"right,"landing"on"right"leg."Hop"to"the"le^"off"the"right"
leg,"landing"on"the"right"leg"at"the"starTng"point."Repeat"10"Tmes"in"a"
row."Complete"10"repeTTons"on"the"le^"leg."
–  RotaTon:"Perform"hopping"in"direcTons"as"stated"above"but"add"a"
90°"in9air"rotaTon"to"the"le^/right"(2)"when"hopping"forward,"a"90°"
in9air"rotaTon"to"the"right/le^"(3)"when"hopping"backward"to"the"
starTng"point,"and"a"180°"in9air"rotaTon"to"the"right/le^"when"
hopping"to"the"right/le^"(4),"and"a"180°"le^/right"rotaTon"when"
hopping"back"to"the"starTng"point."
Important)Items)to)Emphasize:)
! Get$balanced$as$quickly$as$possible$
! Land$“soJly”$by$bending$the$knees$and$hips$
! Keep$the$knee$over$the$toes$and$toes$pointed$straight$ahead$
! Don’t$allow$the$feet$or$knees$to$come$together$when$landing$and$gaining$balance$ 15"
Reactive Single Leg Balance
Phase 1 = Ball Toss
Phase 2 = Partner
Perturbation
Keep$Knees$Over$
Toes$
Avoid$Straight$
Leg$
16"
Reactive Single Leg Balance
Goal$
–  Improve"single"leg"balance"and"reacTve"neuromuscular"control."
•  Star?ng$Posi?on$
–  Ball"Toss:"half"of"team"lined"up"along"the"blue"clone"starTng"
line"on"single"leg"(~69feet"between"athletes).""Other"half"of"
team"lines"up"facing"their"partner"on"single"leg"(~69feet"apart)."
–  Partner"PerturbaTon:"half"of"team"lined"up"along"the"blue"
starTng"line"on"single"leg"(~59feet"between"athletes).""Other"
half"of"team"lines"up"facing"their"partner"on"single"leg"(arm"
length"apart)."
•  Ac?on$
–  Ball"Toss:"toss"ball"to"opposing"player"while"maintaining"single"
leg"balance.""Opposing"player"catches"ball"while"maintaining"
single"leg"balance."
–  Partner"PerturbaTon:"one"player"maintains"single"leg"balance"
while"partner"adempts"to"push"off"balance"from"different"
direcTons"for"309seconds."
–  Repe??ons$
–  Ball"Toss:"perform"209tosses"on"one"leg,"then"repeat"on"
opposite"leg."
–  Partner"PerturbaTon:"repeat"on"opposite"leg."
•
Important)Items)to)Emphasize:)
! Keep$the$knees$over$the$toes$
! Keep$the$toes$poin?ng$straight$ahead$
! Keep$the$trunk$centered$over$the$hips$and$control$the$body$
17"
Single Leg Squat
Phase 1 = Stationary
Phase 2 = Sideways shuffle to single leg squat
Keep$Knees$Over$
18"
Toes$
Single Leg Squat
Goal$
–  Strengthen"lower"extremity"muscles,"improve"balance,"and"
coordinaTon."
•  Star?ng$Posi?on$
–  StaTonary:"stand"on"right"leg"with"right"hand"on"the"pelvis."
–  Sideways"Shuffle:"feet"on"starTng"line,"turned"909deg"from"red"
cones."
•  Ac?on$
–  StaTonary:"squat"down"bending"at"the"knee"AND"hip"and"touch"
your"right"foot"with"you"le^"hand."
–  Sideways"Shuffle:"perform"sideways"shuffle"unTl"halfway"to"red"
cones,"then"plant"right"leg"and"perform"one"legged"squat"by"
bending"at"the"knee"AND"hip"and"touch"your"right"foot"with"
your"le^"hand.""Sideways"shuffle"in"opposite"direcTon"back"to"
starTng"line,"then"plant"le^"leg"and"perform"one"legged"squat"
by"bending"at"the"knee"AND"hip"and"touch"your"le^"foot"with"
your"right"hand.""Stay"low"by"bending"hips"and"knees"during"
sideways"shuffling."
–  Repe??ons$
–  StaTonary:"perform"10915"repeTTons,"then"repeat"on"opposite"
leg."
–  Sideways"Shuffle:"perform"10915"repeTTons"in"each"direcTon."
•
Important)Items)to)Emphasize:)
! Keep$the$toes$poin?ng$straight$ahead$
! Keep$knee$over$toes,$do$not$let$it$cave$inward$
19"
Hip Bridge
Phase 1 = Double leg lift
Phase 2 = Single leg lift
20"
Hip Bridge
Goal$
–  Promotes"“core”"stability."
•  Star?ng$Posi?on$
–  Double"Leg:"Lay"on"the"ground"on"your"back"with"arms"crossed"
over"chest,""both"knees"bent"and"feet"on"the"ground."
–  Single"Leg:"Lay"on"the"ground"on"your"back"with"arms"crossed"
over"chest,""right"knee"bent"with"right"foot"on"the"ground,"le^"
knee"straight"with"foot"in"line"with"leg"and"trunk."
•  Ac?on$
–  Double"Leg:"Slowly"li^"your"hips"off"the"ground"unTl"trunk,"
hips,"and"thighs"create"a"straight"line."Hold"for"2"seconds,"then"
return"hips"to"ground."
–  Single"Leg:"Slowly"li^"your"hips"off"the"ground"unTl"trunk,"hips,"
and"thighs"create"a"straight"line."Hold"for"2"seconds,"then"
slowly"return"hips"to"ground."
–  Repe??ons$
–  Double"Leg:"perform"10915"repeTTons."
–  Sideways"Shuffle:"perform"10915"repeTTons,"then"repeat"on"
opposite"leg."
•
Important)Items)to)Emphasize:)
! Keep$trunk,$hips,$and$thighs$in$a$straight$line$
! Keep$your$pelvis/hips$level$(avoid$?l?ng$to$one$side)$
21"
Plank
Phase 1 = Legs stationary
Phase 2 = Alternating leg lifts
22"
Plank
Goal$
–  Promotes"“core”"stability."
•  Star?ng$Posi?on$
–  Legs"StaTonary:"&"AlternaTng"Leg"Li^s:"modified"push9up"
posiTon"on"elbows,"instead"of"hands.""Trunk,"hips,"and"thighs"
should"form"a"straight"line."
•  Ac?on$
–  Legs"StaTonary:"maintain"posiTon"and"do"not"allow"hips"to"fall"
or"low"back"to"arch."
–  AlternaTng"Leg"Li^s:"maintain"posiTon"and"do"not"allow"hips"to"
fall"or"low"back"to"arch.""Li^"right"toe"off"ground"(2"inches)"
while"keep"leg"straight,"hold"for"1"second"then"return"to"
ground.""Repeat"on"le^"side"and"conTnue"to"repeat"between"
right"and"le^"leg"li^s."
–  Repe??ons$
–  Legs"StaTonary:"hold"for"309seconds."
–  AlternaTng"Leg"Li^s:"hold"and"conTnue"reciprocal"leg"li^s"for"
309seconds."
•
Important)Items)to)Emphasize:)
! Keep$trunk,$hips,$and$thighs$in$a$straight$line$
23"
Side Plank
Phase 1 = Top leg stationary
Phase 2 = Top leg lift
24"
Side Plank
Goal$
–  Promotes"“core”"stability."
•  Star?ng$Posi?on$
–  Top"Leg"StaTonary"&"Top"Leg"Li^:"side"lying"on"elbow"with"legs"
straight.""Trunk,"hips,"and"thighs"should"form"a"straight"line."
•  Ac?on$
–  Top"Leg"StaTonary:"maintain"posiTon"and"do"not"allow"hips"to"
fall"or"trunk"to"roll"forwards"/"backwards."
–  Top"Leg"Li^:"maintain"posiTon"and"do"not"allow"hips"to"fall"or"
trunk"to"roll"forwards"/"backwards.""Li^"top"leg"off"bodom"leg""
(12"inches)"while"keep"leg"straight,"hold"for"1"second"then"
return."
–  Repe??ons$
–  Top"Leg"StaTonary:"hold"for"309seconds."
–  Top"Leg"Li^:"hold"and"conTnue"leg"li^s"for"309seconds,"repeat"
on"opposite"side."
•
Important)Items)to)Emphasize:)
! Keep$trunk,$hips,$and$thighs$in$a$straight$line$
25"
Squat Jumps
Phase 1 = Double leg landing
Phase 2 = Single leg landing
Keep$Knees$Over$
Toes$
Avoid$Straight$
Leg$
26"
Squat Jumps
Goal$
–  Increase"leg"power"and"promote"“so^”"landings."
•  Star?ng$Posi?on$
–  Double"&"Single"Leg"Landing:"Standing"posiTon"with"feet"
shoulder"width"apart"and"hands"by"side."
•  Ac?on$
–  Double"Leg"Landing:"Flex"the"knees,"hips,"and"trunk"and"jump"
upward"for"maximal"verTcal"height.""Land"on"both"feet"with"a"
large"amount"of"knee,"hip,"and"trunk"flexion"and"hold"the"
landing"for"2"seconds."
–  Single"Leg"Landing:"Flex"the"knees,"hips,"and"trunk"and"jump"
upward"for"maximal"verTcal"height.""Land"on"one"foot"with"a"
large"amount"of"knee,"hip,"and"trunk"flexion"and"maintain"one"
legged"balance"for"2"seconds."
–  Repe??ons$
–  Double"Leg"Landing:"perform"10915"repeTTons."
–  Single"Leg"Landing:"perform"10915"repeTTons,"then"repeat"on"
opposite"leg."
•
Important)Items)to)Emphasize:)
! Land$“soJly”$by$bending$the$knees$and$hips$
! Land$on$your$toes$and$bend$your$knees$and$hips$as$much$as$possible$
! Keep$the$knees$over$the$toes$
! Keep$the$toes$poin?ng$straight$ahead$
27"
Reactive Jumps
Phase 1 = Lateral jumps
Phase 2 = Single leg four square hops
Keep$Knees$
Over$Toes$
Avoid$$
Straight$Leg$ 28"
31"
Reactive Jumps
Goal$
–  Increase"speed,"agility,"and"ability"to"change"direcTon"while"
performing"“so^”"landings"and"maintaining"good"leg"
alignment."
•  Star?ng$Posi?on$
–  Lateral"Jumps:"single"leg"standing"to"turned"909deg"from"red"
cones"with"hands"on"hips."
–  Single"Leg"4"Square"Hops:"single"leg"standing"facing"red"cones"
•  Ac?on$
–  Lateral"Jumps:"perform"a"single"leg"hop"in"a"lateral"direcTon"
and"land"on"the"opposite"side"of"the"line.""Immediately"a^er"
landing"then"hop"back"to"the"starTng"point."
–  Single"Leg"4"Square"Hops:"imagine"a"cross"formed"on"the"
ground"that"has"4"squares""Hop"as"quickly"as"possible"from"one"
square"to"the"next"in"different"direcTons."
–  Repe??ons$
–  Lateral"Jumps:"perform"10915"repeTTons"for"each"leg"in"each"
direcTon."
–  Single"Leg"4"Square"Hops:"perform"10915"hops,"then"repeat"on"
opposite"leg."
•
Important)Items)to)Emphasize:)
! Land$“soJly”$by$bending$the$knees$and$hips$
! Land$on$your$toes$and$bend$your$knees$and$hips$as$much$as$possible$
! Keep$the$knees$over$the$toes$
! Keep$the$toes$poin?ng$straight$ahead$
29"
Shuffling
Sideways"to"right"
Phase 1 =
Sideways
shuffle
Sideways"to"le^"
Forward"
Phase 2 =
Box shuffle
Sideways"to"le^"
Sideways"to"right"
Backward"
Keep$Knees$
Over$Toes$
Avoid$$
Straight$Leg$ 30"
Shuffling
Goal$
–  Increase"speed,"agility,"and"quickness"in"lateral"direcTons"while"
maintaining"good"leg"alignment."
•  Star?ng$Posi?on$
–  Sideways:"feet"on"starTng"line"with"knees"AND"hips"bent,"face"
909deg"from"red"cones,"with"hands"in"front"of"body."
–  Box:"feet"on"starTng"line,"facing"red"cones."
•  Ac?on$
–  Sideways:"sideways"shuffle"to"the"right"as"fast"as"possible.""
Touch"line"formed"by"blue"cones"then"sideways"shuffle"to"the"
le^"as"fast"as"possible"back"to"starTng"point."
–  Box:"sprint"to"blue"cones,"sideways"shuffle"to"right"as"fast"as"
possible"to"opposite"blue"cone,"back"pedal"to"starTng"line,"
sideways"shuffle"to"le^"as"fast"as"possible"back"to"starTng"
point."
–  Repe??ons$
–  Sideways:"1"length"of"field"unTl"reaching"red"cones"then"back"
to"starTng"point."
–  Box:"1"cycle"through"box"padern"formed"by"red"and"blue"cones."
•
Important)Items)to)Emphasize:)
! Stay$low$by$keeping$knees$and$hips$bent$
! Keep$the$knees$over$the$toes$
! Keep$the$toes$poin?ng$straight$ahead$
31"
High Knee Skipping
Phase 1 = Moderate skipping height
Phase 2 = Maximal skipping height
32"
High Knee Skipping
Goal$
–  Increase"leg"power"and"promote"“so^”"landings."
•  Star?ng$Posi?on$
–  Moderate"&"Maximal:"feet"on"starTng"line,"facing"red"cones."
•  Ac?on$
–  Moderate:"move"forward"and"begin"skipping"to"50%"of"
maximal"height.""Allow"arms"to"swing"upward"to"facilitate"
momentum."
–  Maximal:"move"forward"and"begin"skipping"to"maximal"height.""
Allow"arms"to"swing"upward"to"facilitate"momentum."
–  Repe??ons$
–  Moderate"and"Maximal:"1"length"of"field"unTl"reaching"red"
cones."
•
Important)Items)to)Emphasize:)
! Land$“soJly”$by$bending$the$knees$and$hips$
! Land$on$your$toes$and$bend$your$knees$and$hips$as$much$as$possible$
! Keep$the$knees$over$the$toes$
! Keep$the$toes$poin?ng$straight$ahead$
33"
Running Cuts
Phase 1 =
45-deg cuts
Phase 2 =
90-deg cuts
Keep$Knees$
Over$Toes$
Avoid$$
Straight$Leg$ 34"
Running Cuts
Goal$
–  Promotes"“core”"stability."
•  Star?ng$Posi?on$
–  459deg"and"909deg"cuts:"feet"on"starTng"line"facing"blue"cones.""
Bend"knees"and"hips"so"upper"body"leans"forward."
•  Ac?on$
–  459deg"cuts:"sprint"forward"to"the"right"at"a"459deg"angle"for"~4"
steps,"plant"outside"leg"and"cut"459degs"in"opposite"direcTon,"
sprint"another"~4"steps,"plant"le^"leg"and"cut"459degs"in"
opposite"direcTon."
–  909deg"cuts:"sprint"forward"~4"steps,"plant"le^"leg"and"cut"909
degs"to"the"right,"sprint"~4"steps"and"plant"right"leg"and"cut"909
degs"to"the"le^."
–  Repe??ons$
–  459deg"and"909deg"cuts:"repeat"unTl"reaching"red"cones."
•
Important)Items)to)Emphasize:)
! Land$“soJly”$by$bending$the$knees$and$hips$
! Keep$the$knees$over$the$toes$
! Keep$the$toes$poin?ng$straight$ahead$
35"
Always Land “Softly” by Bending
Knee and Hips
36"
Always Keep Knees Over Toes
& Toes Straight Ahead
37"