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 plank

One of the McGill big three: trunk endurance with almost no compression through the spine.

RehabNone3 × 20–30s/sideAll bodyweight exercises

What it works

Obliques, Lower back, Glute med

How to do it

1Lie on your side with the elbow under the shoulder, and lift the hips so the body makes one straight line.
2Knees down to make it easier, feet stacked to make it harder.
3Twenty to thirty seconds a side, three rounds, breathing normally.
4One of the McGill big three: it builds the trunk endurance a back needs with almost no compression through the spine itself.

Cues that matter

›Elbow under the shoulder, body in one line
›Knees down to regress, feet stacked to progress
›Breathe normally throughout

Train the same thing

Bird dogNone · Lower back, Glutes, Core
Cat cowNone · Lower back, T-spine
Pelvic tiltNone · Deep core, Lower back
Prone press upNone · Lower back
Defensive slidesNone · Glute med, Quads
Hip hinge patternDowel or broom · Hamstrings, Glutes, Lower back

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 →