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 sprinter train?

Maximal speed & power — mechanics, force and reactive strength. Physically, prioritise maximal strength & power, reactive/tendon stiffness, sprint mechanics. Technically, work on acceleration technique, top-speed posture, block/start work.

What drills should a sprinter do?

Hill running technique, Strides, Arm drive isolation. 3 of these need nobody but you.

Running · Position guide

How a sprinter should train

Maximal speed & power — mechanics, force and reactive strength.

The short answer

A sprinter should build maximal strength & power and reactive/tendon stiffness, and practise acceleration technique and top-speed posture. The drills that matter most are hill running technique, strides, arm drive isolation. 3 of them need nobody but you.

⚡ Prioritise physically

• Maximal strength & power
• Reactive/tendon stiffness
• Sprint mechanics

🎯 Sharpen technically

• Acceleration technique
• Top-speed posture
• Block/start work

Key exercises

Flying 20m sprints

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

Power clean

Trains rate of force development — raw explosive power.

Pogo hops

Builds tendon stiffness for a faster, springier stride.

A-skips

Grooves clean sprint mechanics and rhythm.

Technical drills for a sprinter

3 of these need nobody but you.

Hill running technique

TechniqueOn your own

Setup: A hill of 8–10% for 60m.

1. Uphill: shorten the stride, drive the arms, lean from the ankles not the waist.
2. Walk down to recover fully.
3. Focus on posture over speed — this is a technique session.

Volume: 8 × 60m, walk-down recovery

Coaching point: Lean from the ankles. Bending at the waist closes your hips and shortens your stride.

Make it harder: Add reps before adding gradient, and keep the last one as fast as the first.

Strides

SpeedOn your own

Setup: 80–100m of flat ground, after an easy run.

1. Build smoothly to about 95% over the first 40m.
2. Hold relaxed at that speed for 20m — face loose, shoulders down.
3. Decelerate gradually over the last stretch. Walk back.

Volume: 6 × 80m, walk-back recovery

Coaching point: Fast and relaxed, not fast and straining. Clenching your jaw slows you down.

Make it harder: Add a stride or two, or put them on a slight downhill for overspeed.

Arm drive isolation

TechniqueOn your own

Setup: Anywhere you can stand.

1. Stand tall and drive the arms as if sprinting, elbows at about 90°.
2. Hands travel from hip pocket to cheek, not across the body.
3. Build to maximum speed for the last five seconds.

Volume: 5 × 15 seconds

Coaching point: The legs follow the arms. Arms crossing your midline turns into a rotating torso and wasted stride.

Make it harder: Do it seated so the legs can't help, then standing again.

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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