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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Bottoms-up press

Balancing the bell upside-down forces the small stabilising muscles to work, and it cannot be faked with a heavier weight.

StrengthKettlebellSlow · stop if it wobblesAll shoulders exercises All grip exercises All kettlebell exercises

What it works

Rotator cuff, Shoulders, Grip

How to do it

1Clean one bell to the rack and turn it so the bell sits above the handle, upside-down and balanced.
2Crush the handle, then press slowly overhead keeping it upright.
3It will wobble the moment the shoulder stops working properly, which is the feedback the exercise exists for — end the set there rather than fighting it.
4The weight will be far lighter than a normal press, and that is expected.

Cues that matter

›Crush the handle to keep it upright
›Press slowly — speed tips it over
›Stop the set when it starts to wobble

Train the same thing

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.