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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Hamstring sliders

Mid-stage hamstring rehab that loads the muscle eccentrically before you sprint again.

RehabSliders/towelSlow eccentric · 8–10 repsAll hamstrings exercises

What it works

Hamstrings

How to do it

1Lying on your back with heels on sliders or a towel, bridge your hips up and hold them high while slowly sliding both heels away from you, then pull them back in using the hamstrings.
2Never let the hips drop.
3It's a controlled way to load the hamstring eccentrically in mid-stage rehab — the bridge between early isometrics and returning to sprinting.

Cues that matter

›Hips stay high throughout
›Slide the heels out slowly
›Pull back in with the hamstrings

Train the same thing

Build-up runsNone · Hamstrings, Glutes, Calves
Hip hinge patternDowel or broom · Hamstrings, Glutes, Lower back
Isometric hamstring holdNone · Hamstrings
Prone hamstring curlBand or ankle weight · Hamstrings
Single-leg bridgeNone · Hamstrings, Glutes
Supine hamstring stretchStrap or towel · Hamstrings

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 →