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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Dynamic leg swings

Raises hip temperature and range right before sprinting — a proper dynamic warm-up staple.

MobilitySupport10 front-back + 10 side/legAll hamstrings exercises

What it works

Hamstrings, Hip flexors, Adductors

How to do it

1Holding a support for balance, swing one leg forward and back in a controlled arc, gradually increasing range over ten reps, then switch to side-to-side swings across the body.
2Stay tall and don't ballistically yank at end range.
3It raises hip temperature and range immediately before sprinting — dynamic swings belong in the warm-up, long static stretches don't.

Cues that matter

›Stay tall, hold something for balance
›Build range gradually
›Controlled swing, no ballistic yanking

Train the same thing

World's greatest stretchNone · Hip flexors, Adductors, T-spine
A-skipsNone · Hip flexors, Calves, Hamstrings
Stride-outsNone · Hamstrings, Hip flexors
Couch stretchWall/bench · Hip flexors, Quads
Dead bugNone · Deep core, Hip flexors
Glute bridgeNone · Glutes, Hamstrings

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 →