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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Wall angel

The shoulder half of what people call a wall slide: it trains overhead reach with the shoulder blade moving properly instead of the back arching to fake it.

RehabWall10 reps · slowAll shoulders exercises

What it works

Lower traps, Shoulders, Upper back

How to do it

1Stand with your back, head and arms flat against a wall, elbows bent to ninety degrees and the backs of the hands touching.
2Slide the arms slowly up the wall, keeping the elbows, wrists, head and lower back in contact throughout.
3Ten slow reps.
4Stop the moment any contact point lifts — that is your honest range, and arching the lower back to get the arms higher trains exactly the compensation you are trying to remove.
5Often called a wall slide, which is why it is named separately here from the knee exercise of the same name.

Cues that matter

›Back, head and arms against the wall, elbows at 90°
›Slide the arms up keeping every contact point touching
›Stop where contact breaks — that is your range, not where you want it

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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