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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Squat Jump

Trains the legs to produce force fast, which is the quality that decides a sprint start or a header.

StrengthBodyweightControlledAll bodyweight exercises All legs exercises

What it works

Legs

How to do it

1From an athletic stance, dip into a quarter or half squat and jump as high as you can.
2Land soft with bent knees and reset.
3Quality over quantity — once the jumps get noticeably lower, the set is finished.

Cues that matter

›Dip to a quarter squat, then jump
›Land soft with the knees bent
›Stop when the jumps get lower

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.