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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Jumping Jack

Raises the heart rate in seconds with no kit and no space, which is why it survives in every warm-up.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1From standing, jump the feet out wide while raising the arms overhead, then jump back in and lower the arms.
2Land softly on the balls of the feet with the knees slightly bent.
3A warm-up staple that raises the heart rate without needing any space or kit.

Cues that matter

›Jump the feet wide, arms overhead
›Land on the balls of the feet
›Keep the knees slightly bent

Train the same thing

Ab Wheel RolloutBodyweight · Core
Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · Core
Decline Sit UpBodyweight · Core
Flutter KicksBodyweight · 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.