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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Half-kneeling ankle rocks

Stiff ankles force the knee inward — this restores the dorsiflexion squats and landings need.

MobilityWall10–15 rocks/sideAll calves exercises

What it works

Calves, Achilles

How to do it

1In a half-kneeling position with your front foot about a hand's width from a wall, drive your knee forward over your second toe until it touches the wall, keeping the heel glued to the floor.
2Rock slowly in and out.
3Limited ankle dorsiflexion is a hidden cause of knees caving in and heels lifting in the squat — this restores it directly.

Cues that matter

›Knee tracks over the 2nd toe
›Heel stays glued down
›Rock forward slowly, no bouncing

Train the same thing

Eccentric calf raisesStep · Calves, Achilles
Heel dropStep · Calves, Achilles
Isometric calf holdWall for balance · Calves, Achilles
Pogo hopsNone · Calves, Achilles
Soleus raiseOptional load · Calves, Achilles
Standing calf raiseOptional weight · Calves, Achilles

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.

Join the waitlist →