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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Box Squat

Squatting to a fixed height, which teaches sitting back and makes depth the same on every rep.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Set a box so that sitting on it puts you at or just below parallel.
2Squat back onto it, pause with the weight fully settled but the trunk still braced, then drive up.
3It teaches sitting back rather than down.
4Do not rock or bounce off the box.

Cues that matter

›Sit back to the box, do not flop
›Pause without relaxing the trunk
›Drive up the moment you touch

Watch a form guide for the box squat ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell LungeBarbell · Legs
Barbell Reverse LungeBarbell · Legs

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.