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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McGill curl-up

A back-friendly core exercise — trains the trunk without the spinal flexion sit-ups cause.

RehabNone8–10 reps · 8s holdsAll bodyweight exercises

What it works

Deep core

How to do it

1Lie on your back with one knee bent, one leg straight, and your hands under your lower back to preserve its natural arch.
2Lift only your head and shoulders a couple of centimetres off the floor and hold for eight seconds.
3The point is training the trunk without flexing the spine — this is the back-safe alternative to sit-ups and crunches for anyone with a history of lower-back pain.

Cues that matter

›One knee bent, hands under the low back
›Lift only the head and shoulders
›Keep the low-back arch intact

Train the same thing

Pelvic tiltNone · Deep core, Lower back
Dead bugNone · Deep core, Hip flexors
Ankle alphabetNone · Ankle stabilisers
Ankle circlesNone · Ankle stabilisers
Bird dogNone · Lower back, Glutes, Core
Build-up runsNone · Hamstrings, 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 →