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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Pendulum swing

Moves an irritable shoulder without asking it to work, which is the only thing that helps in the first painful week.

RehabNone30s each directionAll bodyweight exercises All shoulders exercises

What it works

Shoulders, Rotator cuff

How to do it

1Lean forward with the good arm on a bench and let the sore arm hang straight down, completely relaxed.
2Sway your body gently so the arm swings in small circles and back and forth — the arm itself does no work at all.
3Thirty seconds each direction.
4It moves an irritable shoulder without asking it to contract, which is the only thing that helps in the first genuinely painful week.

Cues that matter

›Lean on a bench with the good arm, let the sore arm hang
›Let the body sway — the arm goes along for the ride
›No muscle effort in the hanging arm at all

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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