: Following the initial 12 weeks, athletes often graduate to "Dense" training, where weights are introduced to further increase athletic "bounce". Key Exercises for Soccer Performance
| Exercise | Primary Benefits for Soccer | How to Perform | | :--- | :--- | :--- | | | Builds immense quad strength, knee stability, and ankle mobility. Crucial for lunging, shielding, and changing direction. | Elevate your back foot. Lower your back knee towards the ground while keeping your front heel planted. Go as deep as possible. | | Jefferson Curl | Strengthens the entire posterior chain (hamstrings, glutes, lower back) through a stretched position. Excellent for preventing hamstring pulls. | Stand with straight legs, holding a light weight. Slowly curl your spine forward one vertebra at a time, reaching for your toes. Roll back up. | | | VMO (Teardrop) Squat | Targets the vastus medialis oblique (VMO), the inner quad muscle essential for knee stability, which is often underdeveloped in athletes. | Place a small plate or board under your heels. Perform a full-depth squat while holding a weight in front of you for counterbalance. | | Pigeon Stretch Progression | Opens up the hip external rotators, improving hip mobility. Critical for fluid lateral movement, turning, and powerful kicking mechanics. | Place one leg bent in front of you, heel near your opposite hip. Lower your torso forward to feel the stretch in the outer hip of your bent leg. | | | Nordic Hamstring Curl | An exceptional movement for building eccentric hamstring strength, which is the #1 predictor of hamstring injury prevention and crucial for deceleration. | Kneel down, securing your ankles. Slowly lower your torso towards the ground, resisting the fall with your hamstrings. Catch yourself and push back up. |
The Soccer Program, often referred to in the context of a 12-week challenge, is a specialised training regimen developed by Ben Patrick (known as the "Knees Over Toes Guy"). It is designed to transform athletes by focusing on "strength through length"—building power and resilience in extended ranges of motion. Program Philosophy & Core Principles atg soccer 12 week program top
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: 3 sets x 10 reps (Opens the groin and strengthens the lower back/hip extension). Phase 2: Deceleration & Elastic Power (Weeks 5–8) : Following the initial 12 weeks, athletes often
This program runs for 12 weeks, broken into three distinct 4-week phases:
The program prioritizes several "non-negotiable" movements essential for the sprinting and pivoting required in matches: ATG Split Squats | Elevate your back foot
Below is a comprehensive, high-density 12-week ATG-inspired training program engineered specifically for soccer players. This program transitions from foundational structural balance to explosive, game-ready power. Phase 1: Structural Balance & Bulletproofing (Weeks 1–4)
ATG for Soccer Program is a 12-week specialized training regimen designed by Ben Patrick (the "Knees Over Toes Guy") to help soccer players develop "strength through length," increase explosive speed, and build injury-resistant joints. By focusing on mobility and full-range-of-motion strength, the program aims to transform players who feel "stiff" into agile, high-performance athletes. Core Principles: Strength Through Length
Players who complete the full report the following measurable changes:
: Builds explosive ankle stiffness, which translates directly to a quicker first step and higher vertical power. 2. The Deceleration King: ATG Split Squat