: Prioritises a "bulletproofing reserve" where an athlete's ability to land or slow down is built just ahead of their ability to jump or accelerate. Program Structure (12-Week Overview)
The Ultimate ATG Soccer 12-Week Program: Build Bulletproof Speed & Power atg soccer 12 week program top
| Exercise | Sets x Reps | Notes | |----------|-------------|-------| | Backward sled or treadmill (off) | 3 x 2 min | Light weight, full ROM | | ATG split squat (elevated heel) | 3 x 5/side | No pain; go shallow if needed | | Patrick step (flat ground) | 2 x 8/side | Paused at bottom | | Tibialis raise (wall or band) | 3 x 20 | Slow eccentric | | Standing calf raise (straight knee) | 3 x 15 | 2 sec hold top | | Copenhagen plank (isometric) | 2 x 20 sec/side | Adductor prep | : Prioritises a "bulletproofing reserve" where an athlete's