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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Defensive slides

Builds the lateral quickness and stance for on-ball defence.

AgilityNoneContinuous · 20–30sAll bodyweight exercises All quads exercises

What it works

Glute med, Quads

How to do it

1In a low, wide defensive stance, slide laterally by pushing off the trailing foot without ever crossing your feet, staying square to an imaginary attacker.
2It builds the lateral quickness and stance endurance for on-ball defence.
3Stay low the whole time — standing up between slides is the most common fault.

Cues that matter

›Low, wide stance
›Push don't cross the feet
›Stay square to your man

Train the same thing

Lateral shuffle gatesCones · Glute med, Adductors, Quads
GK set-position footworkCones · Calves, Glute med, Quads
Cossack squatNone · Adductors, Quads, Glutes
Quad setNone · Quads, VMO
Reactive mirror drillPartner · Glutes, Quads, Calves
Side plankNone · Obliques, Lower back, Glute med

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 →