Applying Human Pose Estimation (HPE) in real world environments remains a challenging task, this paper explores and surveys real time HPE approaches and their limitations in sports analysis for individuals, alongside developing a practical lightweight prototype for real world testing and usage. The older marker-based motion capture systems evolving to the modern accessible and adaptable markerless deep learning approaches, this survey explores the foundational architectures, which balance precision and efficiency. We also compare algorithmic frameworks (top-down, bottom-up, one-stage approaches, etc.) on practical deployment metrics such as inference latency, frame rate, mean per-joint position error, and temporal jitter to guide model selection process for sports application. As our prime contribution, we are proposing a modular, lightweight software prototype, which uses MediaPipe HPE framework with multiple exercise specific logic to deliver real-time insights and AI based feedback for non-expert users. We derive sports insights and providing feedback with minimal computational resources, while showcasing the performance and reliability metrics. In the end, we suggest other future research directions like combining sensors, and AR/VR. This work caters to researchers, engineers, sport scientists, etc., as both technical resource and a valid blueprint to implement a similar or improved real-time HPE analysis system for athletic performance enhancement or other purposes.