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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Dead bug

Teaches the core to stay braced while the limbs move, which is what the trunk does under every load.

MobilityNoneSlow · 8/sideAll bodyweight exercises

What it works

Deep core, Hip flexors

How to do it

1Lying on your back with arms up and hips and knees at 90°, press your lower back flat into the floor and hold it there while slowly extending the opposite arm and leg, exhaling as you reach.
2Return and switch sides.
3It teaches your core to stay braced while your limbs move — the exact quality that protects the lower back when you sprint and change direction.
4The moment your back arches off the floor, shorten the range.

Cues that matter

›Lower back pinned to the floor
›Exhale as you extend
›Move slowly — no rushing

Train the same thing

World's greatest stretchNone · Hip flexors, Adductors, T-spine
A-skipsNone · Hip flexors, Calves, Hamstrings
Couch stretchWall/bench · Hip flexors, Quads
Dynamic leg swingsSupport · Hamstrings, Hip flexors, Adductors
Ladder quick-feetNone · Calves, Hip flexors
McGill curl-upNone · Deep 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.