What does PocketAthlete actually do?

You log each morning: 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.

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Build-up runs

The graded reintroduction of speed. Hamstrings re-tear when sprinting arrives all at once rather than in steps.

RehabNone6 × 60m · walk backAll bodyweight exercises All glutes exercises All calves exercises All hamstrings exercises

What it works

Hamstrings, Glutes, Calves

How to do it

1On grass or a track, accelerate gradually over about forty metres to your target speed, hold it briefly, then decelerate over the rest.
2Six runs of sixty metres with a walk back.
3Start at around 60% of full speed and add roughly 10% per session.
4Stop at the first hint of the hamstring grabbing — that ends the session, not the plan.
5Hamstrings re-tear when sprinting arrives all at once instead of in steps.

Cues that matter

›Accelerate gradually to the target speed, hold briefly, decelerate
›Start at 60% and add 10% per session
›Stop at the first hint of grabbing — the session is over, not the plan

Train the same thing

Get a training block 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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