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 Squat

The hardest thing a leg can do without a barbell, and it demands balance and control as much as strength.

StrengthBodyweightControlledAll bodyweight exercises All legs exercises

What it works

Legs

How to do it

1Stand on one leg with the other extended in front.
2Sit back and down as far as you can control, keeping the knee tracking over the foot, then drive up.
3Use a support or a box to catch you until the strength and balance are there.

Cues that matter

›Sit back and down, not straight down
›Knee tracks over the foot
›Use a box to catch you

Watch a form guide for the single leg squat ↗

Train the same thing

Bodyweight SquatBodyweight · Legs
Good MorningBodyweight · Legs
LungeBodyweight · Legs
Pistol SquatBodyweight · Legs
Side Leg RaiseBodyweight · Legs
Side LungeBodyweight · Legs

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.