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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Side-lying adduction

Loads the adductor through range once the isometric squeeze is comfortable — the step before Copenhagen planks.

RehabNone12/side · 3 setsAll bodyweight exercises

What it works

Adductors, Groin

How to do it

1Lie on your side with the top leg crossed in front and out of the way, and lift the bottom leg toward the ceiling.
2Small range, slow, no swinging.
3Twelve a side, three sets.
4It loads the adductor through range once the isometric squeeze is comfortable, and it is the step that belongs between that squeeze and the Copenhagen plank rather than jumping straight across.

Cues that matter

›Bottom leg lifts toward the ceiling
›Top leg crossed in front, out of the way
›Small range, slow, no swinging

Train the same thing

Adductor isometric squeezeBall · Adductors, Groin
Cossack squatNone · Adductors, Quads, Glutes
World's greatest stretchNone · Hip flexors, Adductors, T-spine
Copenhagen plankBench · Adductors, Core
Dynamic leg swingsSupport · Hamstrings, Hip flexors, Adductors
Lateral shuffle gatesCones · Glute med, Adductors, Quads

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 →