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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Thoracic spine openers

Unlocks upper-back rotation for overhead lifting, throwing and running posture.

MobilityNone8–10 slow reps/sideAll bodyweight exercises All chest exercises All lats exercises

What it works

T-spine, Chest, Lats

How to do it

1Lying on your side with knees stacked and bent, arms extended together in front, sweep the top arm across your body and open the chest toward the ceiling, following your hand with your eyes and breathing out at end range.
2Rotate from the ribcage, not the lower back.
3Restoring upper-back rotation improves overhead positions, running posture and throwing.

Cues that matter

›Rotate from the ribs, not the low back
›Follow your hand with your eyes
›Breathe out at end range

Train the same thing

World's greatest stretchNone · Hip flexors, Adductors, T-spine
Cat cowNone · Lower back, T-spine
Scapular pull-upsBar · Lower traps, Lats
Archer Push UpsBodyweight · Chest
Barbell bench pressBarbell · Chest, Shoulders, Triceps
Bench Pin PressBarbell · Chest

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 →