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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Lateral shuffle gates

Strengthens the lateral push-off that protects the knee on cuts.

AgilityConesControlled · 6–10mAll quads exercises

What it works

Glute med, Adductors, Quads

How to do it

1Set two gates ~6–10m apart.
2Drop into a low stance, hips back and chest up, and shuffle sideways pushing hard off the outside foot without clicking your heels together.
3Stay square and low the whole way.
4The goal is a strong lateral push-off, which is exactly the position that protects the knee when you cut.

Cues that matter

›Hips low, chest up
›Push off the outside foot
›Don't click your heels together

Train the same thing

Defensive slidesNone · Glute med, Quads
GK set-position footworkCones · Calves, Glute med, Quads
Cossack squatNone · Adductors, Quads, Glutes
T-drillCones · Quads, Glutes, Calves
Reactive mirror drillPartner · Glutes, Quads, Calves
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.

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