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 full-back train?

Powerful, durable and fit for 80 minutes of collisions. Physically, prioritise collision strength, power, power endurance. Technically, work on tackling, breakdown work, handling.

What drills should a full-back do?

Territory & touch-finding, Kick and chase. 2 of these need nobody but you.

Rugby · Position guide

How a full-back should train

Powerful, durable and fit for 80 minutes of collisions.

The short answer

A full-back should build collision strength and power, and practise tackling and breakdown work. The drills that matter most are territory & touch-finding, kick and chase. 2 of them need nobody but you.

⚡ Prioritise physically

• Collision strength
• Power
• Power endurance

🎯 Sharpen technically

• Tackling
• Breakdown work
• Handling

Key exercises

Barbell back squat

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

Power clean

Trains rate of force development — raw explosive power.

Tackle technique

Safe, dominant tackling technique — the core rugby skill.

Hill sprints

Low-impact way to build sprint power and drive mechanics.

Technical drills for a full-back

2 of these need nobody but you.

Territory & touch-finding

KickingOn your own

Setup: A pitch with touchlines, several balls.

1. Kick to find touch from varying positions and angles.
2. Alternate spiral and end-over-end.
3. Call your target before each kick and score yourself.

Volume: 4 × 10 kicks

Coaching point: Ball drop is everything — hold it out and let it fall, don't throw it down.

Make it harder: Kick under fatigue, or with a chaser closing you down.

Kick and chase

KickingOn your own

Setup: Open pitch, a few balls.

1. Put up a contestable kick — height over distance.
2. Chase hard and compete for it at the top of your jump.
3. Land safely, on your feet, ball secured.

Volume: 8 kick-and-chases

Coaching point: Hang time buys your chasers metres. A flat kick is just giving them the ball.

Make it harder: Add a competitor jumping against you.

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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