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 centre train?

Break the line and defend the midchannel — power meets speed. Physically, prioritise explosive power, speed off the mark, collision strength. Technically, work on line-break footwork, dominant tackles, distribution at pace.

Rugby · Position guide

How a centre should train

Break the line and defend the midchannel — power meets speed.

The short answer

A centre should build explosive power and speed off the mark, and practise line-break footwork and dominant tackles. The drills that matter most are wall passing, both hands, tackle technique on the bag, offload out of contact. 1 of them need nobody but you.

⚡ Prioritise physically

• Explosive power
• Speed off the mark
• Collision strength

🎯 Sharpen technically

• Line-break footwork
• Dominant tackles
• Distribution at pace

Key exercises

Power clean

Trains rate of force development — raw explosive power.

Standing broad jump

Horizontal power that transfers to acceleration and contact.

Resisted sprint starts

Overloads acceleration — the first 5 steps that win races to the ball.

Tackle technique

Safe, dominant tackling technique — the core rugby skill.

Technical drills for a centre

1 of these need nobody but you.

Wall passing, both hands

PassingOn your own

Setup: A wall and a rugby ball, 4–6m back.

1. Pass flat and hard off the left hand for 30 seconds, then the right.
2. Hands finish pointing at the target every time.
3. Catch early with fingers spread, pass without a wind-up.

Volume: 6 × 30 seconds each hand

Coaching point: Push the ball, don't throw it. The follow-through is the accuracy.

Make it harder: Step across as you pass so it's off-balance, like a real game.

Tackle technique on the bag

TacklingNeeds a partner

Setup: A tackle bag or shield and a partner to hold it.

1. Approach in a low, balanced stance — chest over toes.
2. Cheek to cheek: head to the side, never across the front.
3. Wrap both arms, drive with the legs, finish on top.

Volume: 5 × 8 each shoulder

Coaching point: Eyes open, head behind. Every safe tackle starts with head position.

Make it harder: Add a moving bag carrier, then a light live carry.

Offload out of contact

HandlingNeeds a partner

Setup: A tackle shield, a partner running a support line.

1. Carry into the shield, stay square and keep your feet driving.
2. Free one arm and pop the ball up to the support runner.
3. Support runner takes it at pace, not standing still.

Volume: 5 × 8 carries

Coaching point: Win the contact first. An offload from a losing position is just a turnover with extra steps.

Make it harder: Two defenders, so the offload has to be late.

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.

Join the waitlist →