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 Sit Up

The decline adds range and resistance to a sit-up, which is how you make core work progressive.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Secure your feet on a decline bench and lie back.
2Curl up to sitting, then lower under control.
3The decline adds range and resistance — control the lowering rather than dropping back.

Cues that matter

›Secure the feet, then lie back
›Curl up to sitting
›Control the lowering, do not drop

Watch a form guide for the decline sit up ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · 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.