ATG, founded by Ben Patrick (the "Kneesovertoesguy"), focuses on expanding range of motion (mobility) while strengthening that range (stability). For soccer players, this means:
: 4 sets x 5 reps (Absorb and redirect force instantly upon landing).
The ATG methodology flips the script by focusing on long-term joint health and end-range strength. By training muscles at their longest lengths under control, you build a body that resists injuries and generates force from deep, compromised angles. For a soccer player, this means sharper cuts, faster sprints, and a significantly lower risk of season-ending non-contact injuries. Key Focus Areas of the Program
Soccer players frequently find themselves in compromised, hyper-extended positions—such as lunging for a loose ball or twisting during an aggressive tackle. By loaded stretching and strengthening muscles at their absolute maximum length, the ATG program creates a shield of armor around vulnerable tendons and ligaments. 4 Pillars of the ATG Soccer Program 1. Bulletproofing the Lower Leg atg soccer 12 week program top
Take a long stride forward and lower your hips until your front hamstring completely covers your calf. Keep your back leg as straight as possible to stretch the hip flexor.
Reverse movements.
: 3 sets x 15 reps (Targets the big toe and calf for explosive sprinting). By training muscles at their longest lengths under
Sit on the floor with legs straight out in front. Place your hands by your knees and lift your feet off the ground using only your hip flexors.
| 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 |
The biggest question for players is: "My coach already runs us into the ground. Where do I fit this?" By loaded stretching and strengthening muscles at their
While the exercises are highly effective, they must be done correctly to avoid injuries.
: The first 12 weeks of many ATG tracks, including soccer foundations, are often called "Zero" because they require zero equipment . This phase focuses on mastering form using body weight before adding load.
Here is a breakdown of how the 12-week program is structured:
: 3 sets x 20 reps (Uses a cable or band to strengthen the hip flexors, vital for sprinting speed).