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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Flutter Kicks

Small fast kicks that keep the abs working continuously, with the lower back pressed flat as the test.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Lie on your back, legs straight and just off the floor.
2Alternate small, quick up-and-down kicks.
3Press the lower back into the floor throughout; if it arches, raise the legs higher until it doesn't.

Cues that matter

›Legs straight and just off the floor
›Press the lower back into the floor
›Raise the legs if the back arches

Watch a form guide for the flutter kicks ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · Core
Decline Sit UpBodyweight · Core
Hanging Knee RaiseBodyweight · Core

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.