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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Bicycle Crunch

Adds rotation to a crunch, which is what the trunk does in every sprint and every change of direction.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Lie on your back, hands by the ears.
2Bring one knee in and rotate the opposite shoulder toward it, then switch, as if pedalling.
3Rotate with the ribs rather than yanking the elbow — the elbow touching the knee is not the point.

Cues that matter

›Rotate with the ribs, not the elbow
›Bring the opposite shoulder to the knee
›Switch smoothly, as if pedalling

Watch a form guide for the bicycle crunch ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · Core
Decline Sit UpBodyweight · Core
Flutter KicksBodyweight · Core
Hanging Knee RaiseBodyweight · Core

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.