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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Single-leg bounds

The single-leg power a sprint stride is made of, and it exposes a side that cannot take the load.

PowerNoneMaximal · full recoveryAll bodyweight exercises All glutes exercises All calves exercises All hamstrings exercises

What it works

Glutes, Hamstrings, Calves

How to do it

1From a jog, push off one leg for maximum DISTANCE rather than height, land on the same leg, absorb it, and go again.
2Five to eight contacts a side, with full rest between sets — this is speed work and a tired bound is a useless bound.
3Aim for a tall posture and a full hip extension on each push.
4If one side covers noticeably less ground than the other, that is worth knowing before a sprint finds it for you.

Cues that matter

›Drive for distance, not height
›Land on the same leg and absorb it
›Full rest between sets — this is speed work

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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