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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Isometric wall sit

Isometrics reduce tendon pain fast — the go-to for jumper's knee on a sore day.

RehabWall5 × 45s holdsAll quads exercises

What it works

Quads

How to do it

1Slide down a wall until your knees are bent around 60° with shins vertical and weight through the heels, then hold.
2Five holds of 45 seconds with rest between.
3Isometric holds have a well-documented pain-relieving effect on tendons, which makes this the right choice for patellar tendinopathy on a flare-up day when jumping and deep squatting would make things worse.

Cues that matter

›Knees at ~60°, shins vertical
›Weight through the heels
›Breathe — don't hold your breath

Train the same thing

Wall slide squatWall · Quads, Glutes
Box step upBox · Quads, Glutes
Cossack squatNone · Adductors, Quads, Glutes
Quad setNone · Quads, VMO
Step downStep or box · Quads, Glutes, VMO
Straight leg raiseNone · Quads, Hip flexors

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 →