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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Spanish squat iso-hold

Loads the patellar tendon safely — great for sore or achy knees.

RecoveryBandHold · 30–45sAll quads exercises

What it works

Quads, Patellar tendon

How to do it

1Loop a stout band behind the knees and anchor it in front; sit back against the band into a squat with the shins vertical and hold.
2It loads the quads and patellar tendon with almost no joint shear, so it's ideal for cranky or rehabbing knees.
3Hold the isometric and breathe through the burn.

Cues that matter

›Knees forward over the toes
›Sit back into the band
›Hold the burn

Train the same thing

Terminal knee extensionsBand · VMO, Quads
1v1 attacking movesBall + defender/cone · Quads, Glutes, Calves
Barbell back squatBarbell · Quads, Glutes, Core
Bike intervalsBike · Quads, Cardio
Box jumpsBox · Quads, Glutes, Calves
Box step upBox · Quads, Glutes

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 →