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 slide squat

Reintroduces bending under load with the wall taking the balance out of it.

RehabWall10 reps · 3 setsAll glutes exercises All quads exercises

What it works

Quads, Glutes

How to do it

1Stand with your back against a wall, feet a step forward, and slide down only as far as stays comfortable — often a quarter of the way at first.
2Knees track over the middle toes rather than falling inward.
3Push through the whole foot to come back up.
4Ten reps, three sets.
5The wall takes balance out of it so you can reintroduce bending under load without the joint having to stabilise as well.

Cues that matter

›Slide down only as far as it stays comfortable
›Knees track over the middle toes
›Push through the whole foot to come up

Train the same thing

Box step upBox · Quads, Glutes
Cossack squatNone · Adductors, Quads, Glutes
Step downStep or box · Quads, Glutes, VMO
1v1 attacking movesBall + defender/cone · Quads, Glutes, Calves
Barbell back squatBarbell · Quads, Glutes, Core
Box jumpsBox · Quads, Glutes, Calves

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 →