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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Copenhagen plank

Strengthens the adductors/groin — a common footballer injury site.

RecoveryBenchHold · 15–30sAll core exercises

What it works

Adductors, Core

How to do it

1Side plank with the top leg supported on a bench, squeezing that leg down into the bench while holding the hips high in a straight line.
2It strengthens the adductors/groin — a very common footballer injury site.
3Start with the knee supported and progress to the ankle as you get stronger.

Cues that matter

›Squeeze the top leg into the bench
›Hips high, body in a line
›Breathe steadily

Watch a form guide for the copenhagen plank ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
Adductor isometric squeezeBall · Adductors, Groin
Barbell back squatBarbell · Quads, Glutes, Core
Bicycle CrunchBodyweight · Core
Bird dogNone · Lower back, Glutes, Core
Cable CrunchCable · Core

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 →