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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Reverse Crunches

Curls the pelvis rather than the shoulders, which loads the lower abs a normal crunch barely reaches.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Lie on your back with the knees bent at 90°.
2Curl the hips off the floor, bringing the knees toward the chest, then lower under control.
3Use the abs to lift the hips rather than swinging the legs for momentum.

Cues that matter

›Knees bent at ninety degrees
›Curl the hips off the floor
›Lift with the abs, not with a swing

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.