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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Ankle circles

The gentlest way to keep an injured ankle moving in the first few days.

RehabNone10 each way · 3 roundsAll bodyweight exercises

What it works

Ankle stabilisers

How to do it

1Sit or lie with the leg supported and the foot free.
2Draw slow circles with the foot, ten in each direction, moving only at the ankle — the shin should stay completely still.
3Go to the edge of stiffness and no further.
4This is the gentlest thing you can do for a swollen ankle in the first few days, and doing nothing at all is what leaves it stiff for months.

Cues that matter

›Move the foot, not the leg
›Slow and deliberate — this is not a warm-up swing
›Go to the edge of stiffness, never into sharp pain

Train the same thing

Ankle alphabetNone · Ankle stabilisers
Ankle dorsiflexion stretchWall · Calves, Ankle stabilisers
Band ankle eversionBand · Ankle stabilisers, Calves
Band ankle inversionBand · Ankle stabilisers
Lateral hopsLine or low hurdle · Calves, Ankle stabilisers, Glute med
Single-leg balance progressionOptional cushion · Ankle stabilisers, Glute med

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 →