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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Y raise

The lower trap is the hardest part of the shoulder to reach and the part that most often gives up.

RehabLight dumbbells or band12 reps · lightAll dumbbell exercises All shoulders exercises

What it works

Lower traps, Shoulders

How to do it

1Lying face down on a bench or standing bent at the hips, raise the arms out at about forty-five degrees with the thumbs up, making a Y.
2Lift by moving the shoulder blade rather than the arm, and use very light weight or a band — this is not a delt raise and going heavy defeats it.
3The lower trap is the hardest part of the shoulder to reach and usually the first to give up.

Cues that matter

›Arms out at roughly 45° making a Y with thumbs up
›Lift with the shoulder blade, not the arm
›Very light — this is not a delt raise

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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