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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Resisted sprint starts

Overloads acceleration — the first 5 steps that win races to the ball.

SpeedBand/sledExplosive · 10–15mAll glutes exercises All quads exercises All hamstrings exercises

What it works

Glutes, Hamstrings, Quads

How to do it

1Sprint against a band, sled or partner resistance for the first 10–15m.
2The extra load forces a strong forward lean and powerful, deliberate leg drive.
3Keep an aggressive arm action and push the ground back and down.
4This overloads the acceleration phase — the first few steps that win races to the ball.

Cues that matter

›Aggressive arm drive
›Lean into the resistance
›Push the ground back and down

Train the same thing

Walking lungeDumbbells · Quads, Glutes, Hamstrings
Flying 20m sprintsNone · Hamstrings, Glutes, Calves
Hill sprintsA hill · Glutes, Hamstrings, Calves
1v1 attacking movesBall + defender/cone · Quads, Glutes, Calves
Barbell back squatBarbell · Quads, Glutes, Core
Barbell hip thrustBarbell · Glutes, Hamstrings

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 →