The unilateral (one-legged) nature of the exercises improves balance, allowing for better control of the ball. How to Get Started

If you're a soccer player, incorporating a 12-week ATG program into your training schedule could be the edge you've been searching for. Here's why this system is becoming a game-changer in the sport:

Before fully committing, you can try out a free workout within the app and get feedback on your form from a real coach. This is a great way to experience the quality of the coaching firsthand.

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.

ATG training emphasizes the full range of motion. Training in a deep, stretched position—like in the or ATG Split Squat —creates a more powerful, elastic tendon that produces more force in jumps and rapid changes of direction. 4. Improved Range of Motion (Mobility)

The program differentiates itself from traditional soccer conditioning by prioritising joint health and structural balance as the foundation for explosiveness.

: Targeted exercises for the tibialis, ankles, and hip flexors are designed to protect the knees and hamstrings from common soccer injuries. Explosive Performance

. Unlike traditional soccer conditioning that often focuses solely on aerobic capacity, the ATG 12-week program targets the specific biomechanical demands of soccer—such as rapid deceleration, change of direction, and high-impact sprinting—by building "strength through length". 1. Core Philosophy: Strength Through Length

The program includes specific movements to address common soccer weaknesses, such as tight hip flexors and weak shins.

So, what can you expect to achieve with the ATG Soccer 12 Week Program? Here are just a few of the benefits:

The ATG Split Squat is the cornerstone of the entire system. It requires pushing the knee fully forward over the toes while keeping the back leg straight, hitting both front-leg quad strength and back-leg hip flexor mobility. This specific movement pattern directly mimics the deep, single-leg lunging positions that occur during aggressive tackles and sudden directional cuts. 3. Bulletproofing the Hamstrings