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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Decline Crunch

The decline adds resistance to a crunch while keeping the range short, so the tension stays on the abs.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1On a decline bench with feet secured, curl the shoulders up toward the hips, hold, and lower.
2Keep it a crunch rather than a full sit-up to keep the tension on the abs.

Cues that matter

›Feet secured, shoulders curl toward the hips
›Hold at the top for a beat
›Keep it a crunch, not a sit-up

Train the same thing

Ab Wheel RolloutBodyweight · Core
Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline Sit UpBodyweight · Core
Flutter KicksBodyweight · Core
Hanging Knee RaiseBodyweight · 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.