Deceleration and rapid changes of direction require strong ankles. Training the front of the shin protects the shins and knees from repetitive impact.
| 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 |
Maximize rate of force development and reactive agility.
An elite athletic program fails without proper recovery. To maximize your results over these 12 weeks, implement these core strategies:
ATG Soccer is a renowned training program that focuses on helping soccer players improve their technique, tactics, and physical fitness. The program is designed by experienced coaches and trainers who have worked with top-level players and teams. ATG Soccer's philosophy is centered around developing well-rounded players who possess the skills, speed, agility, and endurance needed to succeed at the highest level.
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
The tibialis anterior acts as the primary shock absorber for the lower body. Developing this muscle stops shin splints and dampens the force of hard deceleration before it reaches the knee.
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.
ATG Soccer Program by Ben Patrick (the "Knees Over Toes Guy") is a 12-week training regimen focused on increasing speed, explosiveness, and injury resilience by building "strength through length". Program Philosophy & Core Principles
Deceleration and rapid changes of direction require strong ankles. Training the front of the shin protects the shins and knees from repetitive impact.
| 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 |
Maximize rate of force development and reactive agility.
An elite athletic program fails without proper recovery. To maximize your results over these 12 weeks, implement these core strategies:
ATG Soccer is a renowned training program that focuses on helping soccer players improve their technique, tactics, and physical fitness. The program is designed by experienced coaches and trainers who have worked with top-level players and teams. ATG Soccer's philosophy is centered around developing well-rounded players who possess the skills, speed, agility, and endurance needed to succeed at the highest level.
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
The tibialis anterior acts as the primary shock absorber for the lower body. Developing this muscle stops shin splints and dampens the force of hard deceleration before it reaches the knee.
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.
ATG Soccer Program by Ben Patrick (the "Knees Over Toes Guy") is a 12-week training regimen focused on increasing speed, explosiveness, and injury resilience by building "strength through length". Program Philosophy & Core Principles
