While the exercises are highly effective, they must be done correctly to avoid injuries.

The program typically follows a 12-week progression, often starting with the "Knee Ability Zero" foundation before moving into weighted and explosive phases. Key Objectives Weeks 1-4: Foundation (Zero) Bodyweight mastery Strengthening tendons, shins, and ankles without weights. Weeks 5-8: Loaded Mobility Strength through length

With a foundation established, the focus shifts to creating explosive, functional strength that applies directly to the pitch.

The first month focuses on establishing proper form through "regressions"—simplified versions of each exercise. This phase emphasizes mobility and joint integrity, with exercises like Tibialis Raises, Patrick Steps, and couch stretches to build a platform of pain-free flexibility.

| Exercise | Sets x Reps | Intent | |----------|-------------|--------| | Backward sled | 3 x 4 min | Heavy, explosive pulls | | ATG split squat | 3 x 5/side | Fast concentric, pause at depth | | Nordic curl (full) | 3 x 6–8 | Full eccentric + concentric | | Calf jump (straight leg) | 3 x 8 | Reactive power | | Tib raise + isometric hold | 3 x 12 + 5s hold | End range control | | 90/90 hip switch | 3 x 10/side | Rotational mobility |

The ATG Zero program works on a . This allows for rest days on Tuesday, Thursday, Saturday, and Sunday for optimal recovery.

Deep knee strength allows players to stop, cut, and turn faster without fearing knee instability. 4. Better Balance and Coordination

If you are looking to purchase, it is available through the ATG Online Coaching App .

Now that your joints are prepped, it’s time to build the that drives power.

Traditional soccer training heavily emphasizes sport-specific drills and general cardiovascular conditioning. While essential, this approach often leaves glaring gaps in joint structural integrity and muscular balance.

Strengthening the front of the lower leg to decelerate during sprints.

The system has revolutionized how soccer players train. By focusing on "bulletproofing" the joints through full ranges of motion, players are finding they can run faster and jump higher while virtually eliminating common injuries like ACL tears and shin splints.

Athletic Truth Group (ATG) Soccer Program, popularized by Ben Patrick (the "Knees Over Toes Guy"), is a specialized 12-week regimen designed to revolutionize a player's physical foundation by prioritizing injury prevention joint longevity explosive athletic performance