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 step up

Loads one leg through a full range with far less joint stress than a squat, so it fits earlier in a knee plan.

RehabBox10/side · controlledAll glutes exercises All quads exercises

What it works

Quads, Glutes

How to do it

1Face a box around knee height, place one foot flat on top, and drive through that foot to stand all the way up — do not push off the trailing leg.
2Lower under control rather than dropping.
3It loads one leg through a full range with far less joint stress than a squat, which is why it fits earlier in a knee plan than most people expect.

Cues that matter

›Drive through the top foot, do not push off the bottom one
›Stand up fully before stepping back down
›Lower under control rather than dropping

Train the same thing

Box jumpsBox · Quads, Glutes, Calves
Cossack squatNone · Adductors, Quads, Glutes
Depth drop to sprintBox · Quads, Glutes, Calves
Step downStep or box · Quads, Glutes, VMO
Wall slide squatWall · Quads, Glutes
1v1 attacking movesBall + defender/cone · Quads, 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 →