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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Bird dog

Rebuilds lower-back endurance and control without loading the spine.

RehabNone8/side · 3s holdAll bodyweight exercises All core exercises All glutes exercises

What it works

Lower back, Glutes, Core

How to do it

1On all fours with a neutral spine, extend the opposite arm and leg until they're level with your torso, hold for three seconds, and return under control.
2Keep the hips square to the floor — imagine balancing a glass of water on your lower back.
3It rebuilds lower-back endurance and trunk control without any spinal loading, which is why it's a cornerstone of nearly every back-rehab programme.

Cues that matter

›Keep the hips square to the floor
›Reach long, don't lift high
›Neutral spine — no sagging

Train the same thing

Hip hinge patternDowel or broom · Hamstrings, Glutes, Lower back
Barbell back squatBarbell · Quads, Glutes, Core
Finishing drillBall + goal · Quads, Glutes, Core
GK 1v1 spreadingBall + attacker · Quads, Glutes, Core
Goblet squatDumbbell · Quads, Glutes, Core
Build-up runsNone · Hamstrings, Glutes, 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 →