What does PocketAthlete actually do?

You check in each morning with your 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.

How should a power forward train?

Battle inside — vertical power, strength and rebounding. Physically, prioritise vertical & explosive power, strength for contact, core stability. Technically, work on rebounding & boxing out, finishing through contact, post positioning.

What drills should a power forward do?

Mikan drill, Box-out & pursue, Pick and roll reads. 1 of these need nobody but you.

Basketball · Position guide

How a power forward should train

Battle inside — vertical power, strength and rebounding.

The short answer

A power forward should build vertical & explosive power and strength for contact, and practise rebounding & boxing out and finishing through contact. The drills that matter most are mikan drill, box-out & pursue, pick and roll reads. 1 of them need nobody but you.

⚡ Prioritise physically

• Vertical & explosive power
• Strength for contact
• Core stability

🎯 Sharpen technically

• Rebounding & boxing out
• Finishing through contact
• Post positioning

Key exercises

Vertical jump

Directly trains your standing vertical leap.

Barbell back squat

The foundational lower-body strength lift — carries over to every sport.

Standing broad jump

Horizontal power that transfers to acceleration and contact.

Standing calf raise

Stiffer, stronger calves protect the Achilles and add spring.

Technical drills for a power forward

1 of these need nobody but you.

Mikan drill

FinishingOn your own

Setup: A hoop and a ball.

1. Finish a right-hand layup off the left foot, rebound before it lands.
2. Step across and finish left-handed off the right foot.
3. Stay under the rim, continuous, no dribble.

Volume: 4 × 20 makes

Coaching point: Use the glass every time. Footwork, not hands, is what this trains.

Make it harder: Reverse Mikan, then add a contact pad on the finish.

Box-out & pursue

ReboundingNeeds a partner

Setup: A hoop, a ball, a partner.

1. On the shot, find your man and make contact first.
2. Hold the seal, then go and get the ball at its highest point.
3. Land wide and chin it.

Volume: 5 × 8 reps

Coaching point: Contact then ball. Everyone who jumps first loses the rebound.

Make it harder: Two attackers, so you have to pick and seal the right one.

Pick and roll reads

PassingNeeds a partner

Setup: Two players, a ball, a hoop.

1. Set the screen, hold it, then roll hard to the rim.
2. Handler reads the defence: pull up, drive, or hit the roller.
3. Run each read deliberately so all three are available.

Volume: 3 reads × 8 reps each

Coaching point: Come off the screen shoulder-to-shoulder. Space between you and the screener is where the defender gets through.

Make it harder: Add live defenders and let them choose the coverage.

Get a program 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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