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.

PocketAthlete Join the waitlist

Scapular pull-ups

Builds shoulder-blade control that protects the shoulder in pressing and contact.

MobilityBar8–10 slow repsAll bodyweight exercises All lats exercises

What it works

Lower traps, Lats

How to do it

1Hang from a bar with straight arms, then — without bending your elbows — pull your shoulder blades down and back so your body rises an inch or two, pause for a second, and lower back into the hang.
2It builds the shoulder-blade control that keeps the shoulder healthy under pressing and contact loads, and it's the missing prerequisite for most people who struggle with pull-ups.

Cues that matter

›Arms stay straight
›Pull the shoulders down away from the ears
›Pause 1s at the top

Train the same thing

Chin-upBar · Lats, Biceps
Pull-upBar · Lats, Biceps, Core
Thoracic spine openersNone · T-spine, Chest, Lats
Chest-supported rowDumbbells + bench · Upper back, Lats, Rear delts
Close Grip Lat PulldownMachine · Back, Lats
Dumbbell PulloverDumbbell · Back, Lats

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 →