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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Cossack squat

Rebuilds strength at the long end of the adductor, which is exactly where groin strains happen.

RehabNone8/side · controlledAll bodyweight exercises All glutes exercises All quads exercises

What it works

Adductors, Quads, Glutes

How to do it

1Stand wide, shift your weight onto one leg and sit down into it while the other stays straight with the toes turned up.
2Keep the chest tall and the heel down on the bent side.
3Come back to the middle under control.
4Eight a side, only as deep as you can control.
5It builds strength at the long end of the adductor, which is precisely where groin strains happen.

Cues that matter

›Shift onto one leg, the other stays straight with toes up
›Chest tall, heel down on the bent side
›Only go as deep as you can control

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.

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