: The program emphasizes strengthening the connective tissues in the feet, ankles, and knees to handle the high-speed changes of direction inherent in soccer.
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The program typically transitions through three key phases, often performed 2–3 times per week to allow for recovery and team training. 12-Week Soccer Conditioning Plan | PDF - Scribd
Eliminate "leaks" in your movement and fix imbalances. Key Movements:
| 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 | atg soccer 12 week program top
The ATG Zero program works on a . This allows for rest days on Tuesday, Thursday, Saturday, and Sunday for optimal recovery.
Driving the knees forward over the toes strengthens the patellar tendon. This directly translates to safer, more powerful lunging, tackling, and sprinting.
[Phase 1: Weeks 1-4] ----> [Phase 2: Weeks 5-8] ----> [Phase 3: Weeks 9-12] Structural Integrity Deleceleration & Power Match-Speed Transfer
Traditional lifting ignores the hip flexors in their shortened position. Key Movements: | Exercise | Sets x Reps
The program is typically delivered via the ATG Online Coaching app and is designed to meet players at their current level through regressions .
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Focusing on "end-range strength" or loaded stretching to achieve deeper ranges of motion than conventional protocols.
Protecting the Achilles tendon, a common failure point for soccer players. This directly translates to safer, more powerful lunging,
Phase 1: Structural Integrity & Joint Adaptation (Weeks 1–4)
Anchor your ankles and lower your torso toward the floor as slowly as possible, keeping your hips extended. Push up explosively with your hands to return.
Exercises can be regressed to "Zero" level (no equipment) or progressed for elite athletes.