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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Handstand Push Ups

An overhead press with your whole bodyweight on it, and a genuine test of shoulders that can hold a line.

StrengthBodyweightControlledAll bodyweight exercises All shoulders exercises

What it works

Shoulders

How to do it

1Kick up into a handstand against a wall, hands slightly wider than shoulders.
2Lower under control until the head lightly touches the floor, then press back to lockout.
3Build to this with pike push-ups first — dropping onto your head because you fatigued mid-rep is the risk.

Cues that matter

›Hands slightly wider than the shoulders
›Lower until the head lightly touches
›Build up with pike push-ups first

Watch a form guide for the handstand push ups ↗

Train the same thing

Pike Push UpBodyweight · Shoulders
Arnold pressDumbbells · Shoulders, Triceps
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Barbell Front RaiseBarbell · Shoulders
Barbell Overhead PressBarbell · Shoulders
Behind The Neck PressBarbell · Shoulders

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.