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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Depth drop to sprint

Reactive strength: turn braking force into acceleration instantly.

PowerBoxReactive · minimal pauseAll glutes exercises All quads exercises All calves exercises

What it works

Quads, Glutes, Calves

How to do it

1Step off a low box, land on the balls of the feet, and immediately explode into a sprint or jump with minimal ground time.
2This is a true plyometric that trains reactive strength — turning braking force into propulsion.
3Keep the pause between landing and take-off as short as possible.
4Advanced; build a base of strength first.

Cues that matter

›Absorb then explode — minimal pause
›Land on the balls of the feet
›Drive straight into the sprint

Train the same thing

Box jumpsBox · Quads, Glutes, Calves
Hurdle hopsHurdles · Calves, Quads, Glutes
Standing broad jumpNone · Glutes, Quads, Calves
Vertical jumpNone · Quads, Glutes, Calves
1v1 attacking movesBall + defender/cone · Quads, Glutes, Calves
Reactive mirror drillPartner · Glutes, Quads, 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 →