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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Suitcase carry

The trunk has to resist bending sideways for the whole walk, which is what it does when you are shoved.

StrengthDumbbellSteady walkAll dumbbell exercises All core exercises

What it works

Core, Obliques, Grip

How to do it

1Pick up one heavy dumbbell in one hand, stand tall with the shoulders level, and walk.
2The weight will try to bend you sideways and the whole job is refusing to let it — without leaning the other way to compensate, which is the usual cheat.
3Walk slowly for the prescribed distance, then swap sides.
4It trains the trunk to resist sideways bending, which is exactly what it does when somebody puts a shoulder into you.

Cues that matter

›One weight, one side, shoulders level
›Do not lean away from the weight
›Walk tall and slow

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.

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