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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Leg Press

Loads the quads heavily with the trunk taken out of it — useful when the back is tired.

StrengthMachineControlledAll legs exercises All machine exercises

What it works

Legs

How to do it

1Feet on the middle of the platform, about shoulder width, toes turned slightly out.
2Release the safeties and lower until the knees reach around 90° or until your hips start to tuck under — that tuck is the point where the lower back takes over, and going past it is where people hurt themselves.
3Press back up without slamming the knees into a hard lockout.
4Higher feet shift the work to the glutes and hamstrings, lower feet to the quads.

Cues that matter

›Feet mid-platform, shoulder width
›Lower until the hips start to tuck, no further
›Never lock the knees out hard

Watch a form guide for the leg press ↗

Train the same thing

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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