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 wing train?

Finish in the corner — pure speed, aerial skill and a strong fend. Physically, prioritise top-end speed, aerial jumping, fend / upper strength. Technically, work on finishing & footwork, high-ball catching, kick-chase.

What drills should a wing do?

Offload out of contact, Kick and chase. 1 of these need nobody but you.

Rugby · Position guide

How a wing should train

Finish in the corner — pure speed, aerial skill and a strong fend.

The short answer

A wing should build top-end speed and aerial jumping, and practise finishing & footwork and high-ball catching. The drills that matter most are offload out of contact, kick and chase. 1 of them need nobody but you.

⚡ Prioritise physically

• Top-end speed
• Aerial jumping
• Fend / upper strength

🎯 Sharpen technically

• Finishing & footwork
• High-ball catching
• Kick-chase

Key exercises

Flying 20m sprints

Develops top-end speed with a rolling run-in to stay relaxed.

Vertical jump

Directly trains your standing vertical leap.

Barbell bench press

Upper-body pressing strength for contact and throwing sports.

Stride-outs

Primes fast running mechanics without the strain of all-out sprints.

Technical drills for a wing

1 of these need nobody but you.

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.

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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