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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Dumbbell Lunge

Single-leg strength and balance that carries to sport.

StrengthDumbbellControlledAll legs exercises All dumbbell exercises

What it works

Legs

How to do it

1A dumbbell in each hand, step forward, lower until the back knee is just off the floor, then push back.
2The weights at your sides make this easier to balance than a barbell and easier to bail out of.

Cues that matter

›Long step, vertical front shin
›Drop the back knee straight down
›Drive through the front heel

Watch a form guide for the dumbbell lunge ↗

Train the same thing

Dumbbell Calf RaiseDumbbell · Legs
Dumbbell Front SquatDumbbell · Legs
Dumbbell Split SquatDumbbell · Legs
Dumbbell SquatDumbbell · Legs
Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs

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 →