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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Prone press up

Extension work that often eases disc-related back pain. The leg rule matters: pain moving toward the spine is progress, pain moving down it is not.

RehabNone10 reps · hold 2sAll bodyweight exercises

What it works

Lower back

How to do it

1Lie face down with the hands under the shoulders and press the chest up, keeping the hips down on the floor.
2Ten reps holding two seconds.
3Watch where the pain goes: pain moving up toward the spine is progress, pain spreading further DOWN the leg means stop.
4That rule matters more than the exercise — it is how you tell whether extension is the right direction for your back at all.

Cues that matter

›Hands under the shoulders, press the chest up
›Hips stay down on the floor
›Stop if pain spreads DOWN the leg — that is the wrong direction

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.

Join the waitlist →