What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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90/90 hip switches

Builds the hip internal/external rotation that cutting and kicking demand.

MobilityNoneSlow · 8–10 switches/sideAll bodyweight exercises All glutes exercises

What it works

Glutes, Hip rotators

How to do it

1Sit with your front leg bent 90° in front and your back leg bent 90° to the side.
2Keeping your chest tall, lower both knees over to the opposite side under control, then come back.
3Don't push into your hands.
4It builds the hip internal and external rotation that cutting, kicking and squatting depend on — most stiff-hip athletes get real range back within a few weeks.

Cues that matter

›Sit tall, chest proud
›Lower both knees under control
›Don't let the hands take your weight

Train the same thing

Glute bridgeNone · Glutes, Hamstrings
Bird dogNone · Lower back, Glutes, Core
Build-up runsNone · Hamstrings, Glutes, Calves
Cossack squatNone · Adductors, Quads, Glutes
Flying 20m sprintsNone · Hamstrings, Glutes, Calves
Single-leg boundsNone · Glutes, Hamstrings, Calves

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

Join the waitlist →