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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Flying 20m sprints

Develops top-end speed with a rolling run-in to stay relaxed.

SpeedNone95%+ · long restAll bodyweight exercises All glutes exercises All calves exercises All hamstrings exercises

What it works

Hamstrings, Glutes, Calves

How to do it

1Build up over ~20m, then hit near-maximal speed over a 'flying' 20m zone before easing off.
2The rolling start lets you reach top speed relaxed rather than straining from a standstill.
3Keep the face and shoulders loose and let the legs cycle underneath you.
4Take full recovery between reps — this is a quality speed session, not conditioning.

Cues that matter

›Build to 95%, don't strain
›Relaxed face and shoulders
›Let the legs cycle underneath you

Train the same thing

Build-up runsNone · Hamstrings, Glutes, Calves
Hill sprintsA hill · Glutes, Hamstrings, Calves
Single-leg boundsNone · Glutes, Hamstrings, Calves
A-skipsNone · Hip flexors, Calves, Hamstrings
Glute bridgeNone · Glutes, Hamstrings
Resisted sprint startsBand/sled · Glutes, Hamstrings, Quads

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 →