The program often centers around "The Big 10" targets, focusing on specific strength benchmarks.
Most programs, such as the ATG Soccer Program on the ATG App , include personalized video form coaching to ensure safe progression. Key Training Components
ATG, founded by Ben Patrick (the "Kneesovertoesguy"), focuses on expanding range of motion (mobility) while strengthening that range (stability). For soccer players, this means: atg soccer 12 week program top
| Exercise | Sets x Reps | Progression | |----------|-------------|--------------| | Backward sled | 4 x 3 min | Moderate weight | | ATG split squat | 3 x 8/side | Lower heel elevation | | Patrick step (2–4” step) | 3 x 10/side | Add 5–10 lb dumbbell | | Tib raise (weighted) | 4 x 15 | 10–20 lb plate | | Nordic curl (negatives) | 3 x 4–6 | Use band assist | | Poliquin step-up | 3 x 6/side | Knee over toe emphasis | | Kettlebell swing | 3 x 15 | Glute & hamstring power |
Creating elastic, durable ankles for jumping and sprinting. The program often centers around "The Big 10"
The final phase fuses structural length with the sport's high-velocity neurological demands.
: It strengthens the specific tendons, ligaments, and deep stabilizer muscles neglected by standard gym routines. For soccer players, this means: | Exercise |
Most soccer players have dominant quadriceps and tight, weak hip flexors. The ATG program uses targeted hip flexor conditioning to balance out the pelvis, directly translating to a more powerful kicking motion and faster knee drive.
Moving efficiently through healthy joints wastes less energy, keeping you fresher during the final 15 minutes of a match. Tips for Maximum Success
The ATG system has been shown to help with a wide range of soccer-specific ailments, including: