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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Walking lunge

Single-leg strength through a long range, which is most of what sprinting and cutting ask for.

StrengthDumbbellsControlled · no pauseAll dumbbell exercises All glutes exercises All quads exercises All hamstrings exercises

What it works

Quads, Glutes, Hamstrings

How to do it

1Hold a dumbbell in each hand and take a long step forward — a short step puts the whole thing on the front knee.
2Lower until the back knee is just above the floor, keeping the torso upright, then push through the front heel to stand straight into the next step.
3Do not touch the back foot down to steady yourself.
4Range is the point: a shallow lunge trains almost nothing that a squat has not already covered.

Cues that matter

›Long step — a short one puts it all on the knee
›Back knee to just above the floor
›Push through the front heel to stand into the next step

Watch a form guide for the walking lunge ↗

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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