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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Hill sprints

Low-impact way to build sprint power and drive mechanics.

SpeedA hill8–12s · walk downAll glutes exercises All calves exercises All hamstrings exercises

What it works

Glutes, Hamstrings, Calves

How to do it

1Sprint up a moderate hill for 8–12 seconds with aggressive arm drive and short, powerful ground contacts, then walk down to recover.
2The incline naturally builds a forward lean and reduces impact versus flat sprinting, making it a safer way to develop sprint power.
3Keep the efforts short and the recovery full.

Cues that matter

›Aggressive arm drive
›Lean from the ankles
›Powerful, short ground contacts

Train the same thing

Flying 20m sprintsNone · Hamstrings, Glutes, Calves
Build-up runsNone · Hamstrings, Glutes, Calves
Single-leg boundsNone · Glutes, Hamstrings, Calves
A-skipsNone · Hip flexors, Calves, Hamstrings
Resisted sprint startsBand/sled · Glutes, Hamstrings, Quads
1v1 attacking movesBall + defender/cone · Quads, Glutes, Calves

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 →