The program you're likely encountering is the premium "Top" package or membership, which grants you access to the full ATG system, including the 12-week soccer-optimized regimen. Here's what it includes:
By strengthening muscles in their stretched, weak positions (like the Tibialis raise and deep squats), the joints become less prone to injury. 2. Increased Sprint Speed
3 days per week (e.g., Monday, Wednesday, Friday) before or after technical training. Key Focus: Range of motion without pain. atg soccer 12 week program top
In the second phase, you'll focus on developing your tactical awareness, including understanding the game, reading the opposition, and making smart decisions on the field. You'll work on improving your vision, communication, and teamwork skills.
The ATG Soccer 12 Week Program is a comprehensive training program that can help you take your game to the top. With its structured approach, intense training sessions, and personalized feedback, you'll be well on your way to improving your technical skills, tactical awareness, and physical fitness. Whether you're a professional player or an ambitious amateur, this program can help you achieve your goals and become a top-notch soccer player. The program you're likely encountering is the premium
The program focuses on specific movements to build elite soccer legs. 1. The ATG Split Squat Trains the knee to be strong at its weakest point.
Traditional fitness advice has long warned against letting your knees go past your toes, a notion stemming from a 1978 Duke University study. However, Ben Patrick's own journey—going from three knee surgeries and debilitating pain to a documented 42-inch vertical leap—proved the opposite is true. Increased Sprint Speed 3 days per week (e
| 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. |
Specifically targeting the tibialis, knees, and hips to handle the high-impact demands of soccer .
Yes. Ben Patrick has extensive coaching experience with athletes ages 6 to 18. For younger players, there's a that uses only sled and bodyweight exercises. Program #2 introduces basic full-range-of-motion weightlifting and is more appropriate around puberty.
Once the joints adapt, the focus shifts to overloading extended positions. This phase directly reduces the occurrence of non-contact soft tissue tears.