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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Cat cow

Gentle spinal motion that eases a stiff back in the first few days, when doing nothing makes it worse.

RehabNone10 slow roundsAll bodyweight exercises

What it works

Lower back, T-spine

How to do it

1On all fours, round the spine toward the ceiling one vertebra at a time, then reverse into a gentle arch.
2Ten slow rounds, breathing out as you round and in as you arch.
3Stay inside the comfortable range.
4Do not just tip the pelvis back and forth — the point is motion spread through the whole spine, which is what eases a stiff back in the days when resting it makes it worse.

Cues that matter

›Move one vertebra at a time, do not just tip the pelvis
›Breathe out as you round, in as you arch
›Stay inside the comfortable range

Train the same thing

Bird dogNone · Lower back, Glutes, Core
Pelvic tiltNone · Deep core, Lower back
Prone press upNone · Lower back
Side plankNone · Obliques, Lower back, Glute med
Hip hinge patternDowel or broom · Hamstrings, Glutes, Lower back
Thoracic spine openersNone · T-spine, Chest, Lats

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 →