Improving mobility for better tackling, shooting, and changing direction.
Now that your joints are prepped, it’s time to build the that drives power.
(If you want, I can: 1) create a printable 12-week microcycle with specific exercises/sets/reps, or 2) provide a condensed 3-day version — tell me which.) atg soccer 12 week program top
The designed by Ben Patrick (the "Knees Over Toes Guy") and his team at Athletic Truth Group (ATG) to build structural balance, explosive power, and injury resilience . Traditional soccer training often focuses heavily on sport-specific endurance, which can inadvertently leave gaps in joint strength and range of motion. This programmatic blueprint bridges that gap by training "strength through length," bulletproofing the lower body against the rapid decelerations, sharp cuts, and high-velocity strikes required on the pitch. Core Philosophy: Strength Through Length
Protects the patellar tendon during deep lunges and drastically improves stride length for sprinting. 3. Nordic Hamstring Curl Improving mobility for better tackling
: A 12-week bodyweight-only phase focused on healing connective tissue and establishing baseline mobility.
: 3 sets x 6 reps per side (Maximal lateral distance to transfer ATG strength into cutting power). and injury resilience .
: 2 sets to failure (To flush blood into the lower legs post-plyometrics). Nutritional and Recovery Foundations