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.

PocketAthlete Join the waitlist

Step down

The best single test and exercise for knee control: it exposes the inward collapse that causes most knee pain.

RehabStep or box8/side · 3s lowerAll glutes exercises All quads exercises

What it works

Quads, Glutes, VMO

How to do it

1Stand on a step on one leg with the other foot hanging off the front.
2Lower slowly — three seconds — until the hanging heel just touches the floor, then come back up.
3Eight a side.
4Watch the knee: if it drifts inward over the big toe, lower the step.
5Keep the hips level.
6It is simultaneously the best test and the best exercise for knee control, because it exposes the inward collapse behind most knee pain.

Cues that matter

›Lower slowly until the other heel kisses the floor
›Knee stays over the toes, not falling inward
›Hips level — the standing side does the 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.

Join the waitlist →