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 Split Squat

Keeping the torso tall is what keeps the load on the front leg, and dumbbells make that easy to feel.

StrengthDumbbellControlledAll legs exercises All dumbbell exercises

What it works

Legs

How to do it

1Same as the split squat with a dumbbell in each hand.
2Lower straight down, front shin vertical, back knee approaching the floor, then drive through the front heel.
3Keeping the torso tall is what keeps the load on the front leg.

Cues that matter

›Lower straight down, front shin vertical
›Back knee approaches the floor
›Drive through the front heel

Train the same thing

Dumbbell Calf RaiseDumbbell · Legs
Dumbbell Front SquatDumbbell · Legs
Dumbbell LungeDumbbell · 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.