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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Couch stretch

Releases the tight hip flexors that flatten your sprint stride and nag the lower back.

MobilityWall/bench60–90s hold/sideAll quads exercises

What it works

Hip flexors, Quads

How to do it

1Place your back foot up on a wall or bench with the knee on the floor beneath it, then squeeze the glute of that back leg and tuck your pelvis under before rising tall.
2Hold 60–90 seconds per side and breathe.
3It targets the hip flexors and quads that shorten from sitting, flatten your sprint stride and often refer pain to the lower back.
4Intense — build the hold time gradually.

Cues that matter

›Squeeze the glute of the back leg
›Tuck the pelvis under
›Stay tall — don't lean forward

Train the same thing

Crossing repsBalls + targets · Hip flexors, Quads
Straight leg raiseNone · Quads, Hip flexors
Dead bugNone · Deep core, Hip flexors
Dynamic leg swingsSupport · Hamstrings, Hip flexors, Adductors
World's greatest stretchNone · Hip flexors, Adductors, T-spine
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 →