AC Brea’s InSTEP program was developed by BSA’s Technical Director, Matt Morse in conjunction with CATZ staff member and former AC Brea coach, Anya Tronson.

InSTEP: INjury prevention Strength Technical Endurance Power
An AC Brea Player Development Program

Injury Prevention
Injury prevention is all about building strength, endurance and power
Teaching proper body movements and strengthening the whole body to withstand the demands of the game of soccer.  Also, to help athletes develop proper movement patterns

The following are a few examples of the activities done to increase performance…
ACL TURNS
• 4 Way Pick-up and Reach (open-up movements)
• Proper Squat Movements
• Proper Running Mechanics
• Proper Change of Directions
• Single Leg Activities
• Core Activities

Strength
The ability to produce force, against resistance, i.e., being strong on the ball
• Squats
• Single Leg Squats
• Split Squats
• Reverse Lunges
• Walking Lunges
• Sumo Walks
• Push-ups
• Etc

Technical
The ability to control and maintain composure on the ball while under pressure
• Ladder
• Moves to maintain possession, beat an opponent and combinations
• Receiving the ball
• Striking the ball
• Juggling

Endurance
The ability to bear fatigue through developing fitness levels in muscular endurance
• Shuttle Runs
• Core Strength
• Agility Movements
• Bear Crawls
• Length of the training session.

Power
Acting quickly with large amounts of force, i.e., jumping higher and sprinting faster
• Standing Long Jump
• Lateral Broad Jump
• Single Leg Vertical Jumps
• Vertical Jumps
• Skater Hops
• Power Skips
• Standing Long Jumps with 90* and 180* Turns
• Split Squat Jumps
 

The following are the 5 stages of the InSTEP training program

General Warm-up:  Why we need to do a warm-up and what it addresses…
A warm-up helps get the body ready to be active and explosive.  Most of our life (in our US culture) is spent in a steady state of living so a warm up helps move one from a low level activity level to a higher activity level.  It begins to prepare all parts of the body. 
An important note about stretching…
• Why don’t we stretch until after a warm-up?
• Why do we keep our stretching to a minimum before playing?
• Why do we stretch more after a training session?
Minimal stretching should occur after a five to ten minute warm-up.  Minimal stretching is key because the body has not been fully warmed-up and is not ready to participate in explosive activities.  Soccer is an explosive sport and has many different fitness components in the course of playing.  Four to six stretches should be done to increase range of motion and flexibility but no more than five minutes should be spent on stretching.  Stretching should occur at the end of practice when players are fully warm and the muscles have been worked and need to lengthen. 

Dynamic Prep:  Why we need to do a Dynamic Prep and what it addresses…
Dynamic preparation is to get the mind and body engaged in the workout session.  It should be focused on something the group needs to work on or that is fun but helps turn a weakness into strength.  It is also one more thing to get the body ready to work hard and be prepared for the focused work ahead.

Stations:   How stations meet the needs of the player…
Each station is created with the goal of addressing what is needed to be a complete soccer player.  Typically we will take an athlete through 4-6 stations each one focusing on a letter from the InSTEP acronym:
• Injury Prevention
• Strength
• Technical
• Endurance
• Power

Fitness Game:   Why we do a fitness activity and what it is…
A fitness game gets the athletes working hard and increasing their cardiovascular endurance and fitness level.  Though putting it in as a game helps athletes have fun and work hard to achieve a goal.

Big Finish:  Why we do a “big finish” and what it is…
A big finish is to finish the workout with something fun and hard that the whole group can do together.  It’s a way to bring completion to the workout and allows everyone to look back on the workout as a success and see that they have accomplished something.
 

InSTEP Q & A for Coaches, Parents & Players

How should I incorporate these elements into my training sessions and game preparation?
Warm-up, stretching, and dynamic prep should be a part of your warm-up every training session and game as outlined on the previous page.  You can accomplish what is known as “Functional Training” by incorporating actual soccer into the physical preparation of the body.  For example, dynamic prep doesn’t have to be just a fitness activity it can incorporate the game, though it needs to be something light (no pressure situation) as the body is in the preparation stage and is not ready to go all out when the muscles are called upon to respond.

The InSTEP stations can be done during the beginning, middle or end of the practice sessions.  Make it short and sweet.  Demand a high intensity from your players so you are working on both the physical and mental aspect of the player.  As coaches, be smart about the exercises you are doing, think through the movements patterns of the game of soccer, and what the athletes need to do to become better athletes. 

When do I do a warm-up?
Always do a warm-up before a training session and before practice as outlined on the previous page.

How often do I do InSTEP?
Depending on where you are in your season and the length of your training session InSTEP (as outlined in the “stations” on the previous page) can supplement training sessions by doing it two to four times a week.  Where within the competitive season training can be one to two times a week.  Here at AC Brea we will be offering InSTEP for the first 6 weeks leading up to and just through the beginning of the Fall competitive season

Do I do InSTEP at home?
You can do it at home and we definitely encourage each player to do that.  However, it is best to talk to someone about writing out a plan for the athlete based on their age and needs, but you can take what we do in training sessions and implement the exercises.  It is important to remember to go through the general warm-up and dynamic prep before doing the actual InSTEP exercises.  An exercise program is tough to put into place unless there is direction and an understanding of what to do on ones own.  The key to an exercise program is making sure your training the way the game of soccer demands.

Do I do InSTEP year round?
Yes!  There will be changes in the intensity of your workouts, but getting in shape and staying fit are the keys to success and the development of STRENGTH, TECHNICAL MASTERY, ENDURANCE, POWER and most importantly, INJURY PREVENTION.