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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Band external rotation

Strengthens the rotator cuff that stabilises the shoulder in contact and overhead work.

RehabBand15 reps · slow return

What it works

Rotator cuff

How to do it

1With a band at elbow height and your elbow pinned to your side at 90°, rotate your forearm outward away from your body, then return slowly under control.
2Don't let the elbow drift off your ribs or the shoulder shrug up.
3It strengthens the rotator cuff that keeps the shoulder centred and stable — essential prehab for contact sports and heavy overhead pressing.

Cues that matter

›Elbow pinned to your side
›Rotate the forearm out, don't shrug
›Control the way back in

Train the same thing

Pendulum swingNone · Shoulders, Rotator cuff
Sleeper stretchNone · Rotator cuff, Shoulders
Band ankle eversionBand · Ankle stabilisers, Calves
Band ankle inversionBand · Ankle stabilisers
Scapular retractionBand · Lower traps, Upper back, Rear delts
Terminal knee extensionsBand · VMO, Quads

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 →