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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Scapular retraction

A shoulder blade that does not sit right is behind a lot of shoulder pain, and this is where fixing it starts.

RehabBand15 reps · 2s squeeze

What it works

Lower traps, Upper back, Rear delts

How to do it

1With a band anchored in front at chest height, pull the shoulder blades together and slightly down without bending the elbows much — the arms barely move.
2Hold the squeeze two seconds.
3Fifteen reps.
4Do not shrug up toward the ears, which is what happens when the upper traps take over.
5A shoulder blade that does not sit and move properly is behind a great deal of shoulder pain.

Cues that matter

›Pull the shoulder blades together and slightly down
›Arms barely move — this is all shoulder blade
›Do not shrug up toward the ears

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.

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