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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Sit Ups

Trains the core to curl the spine segment by segment, which is what the trunk actually does when you get up off the floor.

StrengthBodyweightControlledAll bodyweight exercises All core exercises

What it works

Core

How to do it

1Lie with knees bent and feet anchored or flat.
2Curl the whole torso up to sitting, then lower under control.
3Roll up through the spine rather than jerking off the floor with a straight back, which throws the load onto the hip flexors and lower back.

Cues that matter

›Roll up through the spine, not off the floor
›Keep the knees bent and the feet down
›Lower under control, do not drop

Watch a form guide for the sit ups ↗

Train the same thing

Ab Wheel RolloutBodyweight · Core
Bicycle CrunchBodyweight · Core
CrunchesBodyweight · Core
Decline CrunchBodyweight · Core
Decline Sit UpBodyweight · Core
Flutter KicksBodyweight · Core

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.