Mobile Squad guides
Every evidence-cited how-to and explainer we publish, rehab, strength programming, video capture, coach workflow. The protocols our apps ship with, written up for free.
Tennis elbow (lateral epicondylitis)
- How-to
Rehab lateral epicondylitis at home
The full daily protocol, isometrics, eccentrics, HSR.
- Timeline
Recovery timeline: week-by-week
What week 1 through 16 actually look like.
- Printable
7 exercises, printable PDF
One-page cheat sheet with sets, reps, tempo.
- Buyer's guide
Best brace 2026
Counterforce vs sleeve vs night splint.
- Triage
When to see a doctor
Red flags and referral triggers.
- Explainer
10 surprising causes
Knitting, painting, gaming, holding a baby.
- Compare
Tennis elbow vs golf elbow
Lateral vs medial, different tendons, different protocols.
- Use case
For racket sport players
Return-to-play roadmap for tennis & padel.
- Diagnosis
Symptoms & diagnosis
Self-screen tests, red flags, ICD-10 M77.1 criteria.
- Compare
All treatment options compared
Ice, physio, cortisone, PRP, shockwave, surgery, evidence ratings.
- Use case
Tennis elbow at work
Desk workers, painters, plumbers, carpenters, ergonomic fixes & load management.
- Q&A
30 common questions
Causes, duration, exercises, sleep, braces, sport return.
- Differential
vs other elbow pain
Radial tunnel, cubital tunnel, bursitis, cervical referred pain.
- Tool
Severity self-assessment
Run Cozen's, Mill's, and Chair Pick-Up tests. Grade as mild, moderate, or severe.
- Tool
Racket vibration & string tension risk calculator
Score your racket setup, strings, tension, grip, stiffness, for lateral elbow risk.
- Tool
Rehab milestone timeline predictor
Estimate week-by-week recovery milestones from your current symptoms and protocol adherence.
- Tool
Forearm flexor vs extensor strength balance test
Identify the flexor-extensor imbalance that perpetuates lateral elbow pain.
- Tool
Desk ergonomics & typing posture score
8-question workstation assessment for occupational lateral elbow risk.
- Research
Recovery statistics & treatment trends 2026
Prevalence, treatment efficacy, recurrence rates, and management shifts in 2026.
- Research
The padel elbow epidemic 2026
Why padel drives more lateral epicondylitis than tennis, injury data and prevention.
- Research
Shock-absorbing racket technology 2026
Vibration dampeners, graphene frames, and string systems compared for elbow protection.
- Research
Braces vs taping vs sleeves 2026
Evidence-based comparison of counterforce braces, kinesio taping, and compression sleeves.
- Research
Nutrition for collagen synthesis 2026
Collagen peptides, vitamin C timing, and glycine for lateral elbow tendon repair.
- How-to
Tyler Twist: FlexBar exercises
5-step eccentric protocol, FlexBar colour guide, and progression schedule for lateral elbow tendons.
- Tool
Racket grip size calculator
Find your correct grip size from hand length, with an overgrip adjustment for elbow load.
- Glossary
Elbow pain glossary, 36 terms
Anatomy, conditions, loading principles, treatments, and outcome measures explained.
Golf elbow (medial epicondylitis)
- How-to
Rehab medial epicondylitis at home
Flexor-pronator protocol, daily.
- Use case
For weekend golfers
Get back on the course without re-aggravating.
- Compare
vs generic rehab apps
Why a tendon-specific protocol matters.
- Tool
Tendon loading volume calculator
Optimal eccentric load targets and session volume for medial epicondylitis rehab.
- Tool
Grip strength vs pain tracker
Track grip strength and pain over time. Dual-axis chart shows symmetry ratio and recovery milestones.
- Tool
Daily rehab consistency scorecard
Gamified streak tracker. Calendar heatmap, weekly adherence bars, and milestone badges for golfer's elbow rehab.
- Tool
Return-to-golf readiness quiz
8 clinical criteria quiz. Get an objective readiness score for returning to golf after golfer's elbow.
- Tool
Ergonomic workstation grade calculator
Score your desk setup for medial elbow risk across 6 factors. Get a grade and targeted fix for each flagged issue.
- Data
Telerehab for sports injuries: 2026 data
Adoption statistics, efficacy vs in-person physio, and what the 2026 evidence means for golfer's elbow rehab at home.
- Explainer
Desk jobs & medial epicondylitis 2026
How office work causes and perpetuates golfer's elbow, occupational risk data, ergonomic fixes, and workplace strategies.
- Compare
PRP vs eccentric exercise for golf elbow 2026
Clinical review of PRP injections vs heavy slow resistance training. Evidence, mechanisms, and who benefits from each.
- Data
Medial epicondylitis recovery statistics 2026
Recovery rates, timelines, recurrence data, and the clinical predictors of good outcome in 2026 evidence.
- Explainer
Grip size & technique on elbow health 2026
How grip diameter, shaft stiffness, grip pressure, and swing mechanics affect medial elbow load in amateur golfers.
Strength training
- Roundup
Best offline workout tracker apps 2026
6 apps tested for no-signal gyms, progressive overload, and pricing honesty.
- How-to
Build a push / pull / legs split
Frequency, volume, exercise selection.
- Use case
For home gym lifters
Limited kit, full program.
- Compare
vs Strong app
Programming vs logging.
- Tool
Progressive overload volume calculator
Sets × Reps × Weight per muscle group, weekly trend chart.
- Tool
1-Rep Max calculator & percentage chart
Estimate 1RM from any submaximal set. Full training-zone percentage table.
- Tool
Rest interval calculator & timer
Evidence-based rest times for Strength, Hypertrophy, or Endurance, with live countdown.
- Tool
Barbell plate loading calculator
Enter target weight, get exact plates per side with visual barbell diagram.
- Tool
TDEE & macronutrient calculator
Total daily energy expenditure plus protein, carbs, and fat targets for your goal.
- Research
Fitness app statistics & privacy trends 2026
Market size, privacy concerns, subscription fatigue data, and the rise of offline apps.
- Explainer
Why offline workout tracking is growing in 2026
Connectivity issues, privacy, focus science, and economics behind the offline gym app trend.
- Science
Strength vs hypertrophy: 2026 science for natural lifters
What meta-analyses say about rep ranges, volume, and periodisation for drug-free trainees.
- Buyer's guide
Home gym equipment pricing & inflation 2026
Current barbell, plate, rack, and dumbbell prices vs the pandemic peak and 2019 baseline.
- Evidence-Based
Best exercises per muscle group 2026
Top exercises for each muscle ranked by EMG data, hypertrophy outcomes, and stretch-position loading research.
- Compare
vs Hevy app
Social feed vs offline programming, feature matrix and pricing compared.
- Compare
vs JEFIT app
Ad-supported database vs a focused, ad-free training plan.
Sideline video & coaching
- How-to
Capture instant replay on the sideline
Rolling buffer + watch save.
- How-to
Share slo-mo clips with athletes
Two-minute workflow, zero cloud upload.
- Use case
For tennis & padel players
Mount, save, walk off with the rallies that mattered.
- Use case
For gymnastics coaches
Vault, beam, bars, floor.
- Use case
For martial arts instructors
BJJ, MMA, Muay Thai, judo, boxing.
- Use case
For dancers & musicians
Open-palm save mid-flow.
- Use case
For youth soccer coaches
Touchline capture, on-device only.
- Use case
For swim & track coaches
Replay every start, turn, and sprint block on the spot.
- Compare
vs Coach's Eye / Hudl Technique
Capture-first vs analyse-first.
- Tool
Camera angle & distance planner
Exact distance, mount height, and lens to fit your court, mat, or drill in frame.
- Tool
Frame rate & slow-motion calculator
Effective playback fps and how slow you can go before the clip stutters.
- Roundup
Best instant replay apps 2026
The rolling-buffer and replay apps coaches actually use, compared.
- Compare
Free Coach's Eye alternative
What to use now that Coach's Eye is gone, without a subscription.
- Use case
For golf instructors
Swing capture, down-the-line and face-on, slow-mo review by the bay.
- How-to
How to film yourself training alone
Mount, frame, and save your own reps with no one behind the camera.
- Tool
Storage capacity & buffer time calculator
Max buffer run time and saved clips at your resolution and free storage.
- Tool
Practice success rate tracker
Log successful and failed reps per drill. Track trends and identify video review priorities.
- Tool
Battery life impact estimator
Predict sideline camera run time by battery capacity and recording resolution.
- Tool
ROI of video feedback calculator
Estimate hours saved mastering a skill with instant video replay vs verbal coaching alone.
- Tool
Slow-motion time-saver calculator
Hours per year saved by rolling buffer vs scrubbing full-session recordings.
- Reference
Optimal replay delay by sport 2026
Best rolling-buffer length and review delay in seconds for each sport, with the reasoning.
- Research
Visual feedback & motor learning: 2026 cognitive science findings
What the latest research says about instant replay and skill acquisition speed.
- Guide
Ethics of video recording in sports facilities: 2026 guidelines
Consent rules, GDPR implications, and privacy best practices for sideline cameras.
- Compare
Rolling buffer apps for combat sports in 2026
BJJ, MMA, Muay Thai, judo, boxing, what coaches need from a sideline camera.
- Feature
How pro video tech is democratizing amateur coaching in 2026
Rolling buffers, on-device AI, and wrist saves, the tools closing the pro-amateur gap.
- Data
Video analysis adoption in youth sports 2026
Statistics on adoption, outcomes, and barriers across sports and age groups.
- Guide
Video delay apps for coaching
Continuous delay vs rolling buffer, and setup recipes for gymnastics, dance, weight room, and sideline use.
Firebase & developer tools
- Tool
Firestore cost & usage estimator
Project your monthly Firebase bill from expected reads, writes, deletes, storage, and bandwidth. Free, no sign-up.
- Tool
RTDB vs Firestore latency comparison
Interactive benchmark visualiser comparing read, write, listener, and query latency, cold/warm connections by region.
- Tool
Firebase security rule leak tester
Audit 10 common Firestore and RTDB security rule misconfigurations. A–F risk grade with prioritised fix list.
- Tool
Cloud Functions execution cost calculator
Project monthly Firebase Functions cost from invocations, memory, duration, and outbound networking. Free, no sign-up.
- Tool
Push notification delivery rate estimator
Estimate FCM delivery and open rates by platform, payload size, engagement tier, and send timing.
- Research
Serverless app scalability: 2026 benchmarks
Cloud Functions cold start data, cost-per-scale analysis, and minimum instances configuration for 2026.
- Data
Firebase ecosystem statistics & adoption trends 2026
Developer counts, product usage breakdown, RTDB vs Firestore trends, and the competitive landscape.
- Security
Mobile backend security trends 2026
Firebase data leaks, App Check adoption, token security, and the practical fixes for 2026.
- Explainer
Read-only consoles & DevOps security in 2026
Why least-privilege monitoring is becoming standard, blast radius reduction and the shift to read-only observability.
- Checklist
Top 10 Firebase misconfigurations in 2026
Public Firestore collections, billing abuse, unprotected functions, and the specific fix for each common mistake.
The protocols live in the apps.
Free downloads, evidence-cited, no medical or coaching jargon hidden behind paywalls.
All apps on Google Play
