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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Plank

The brace is the exercise, not the holding on — two good short holds beat one sloppy long one.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Forearms under the shoulders, feet hip width, body in one line from head to heels.
2Squeeze the glutes and pull the ribs down towards the hips so the lower back does not sag — that brace is the exercise, not the holding on.
3Breathe normally throughout.
4When the hips start to drop or lift, the set is over: two good thirty-second holds beat one sloppy two-minute one.

Cues that matter

›Forearms under the shoulders
›Squeeze the glutes, pull the ribs down
›Stop when the hips drop or lift

Watch a form guide for the plank ↗

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.