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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Heel drop

The best-evidenced Achilles tendinopathy exercise there is: slow eccentric loading below neutral, done daily.

RehabStep15 reps · 3s lowerAll calves exercises

What it works

Calves, Achilles

How to do it

1Stand on a step with the heels hanging off.
2Rise on both feet, shift onto the injured leg, and lower that heel below the level of the step over three seconds.
3Step back up with both.
4Fifteen reps, daily.
5Some discomfort during it is expected and fine; sharp pain is not.
6Slow eccentric loading below neutral is the best-evidenced Achilles tendinopathy exercise there is.

Cues that matter

›Rise on both feet, lower on the injured one alone
›Drop the heel below the step slowly
›Some discomfort is fine — sharp pain is not

Train the same thing

Eccentric calf raisesStep · Calves, Achilles
Isometric calf holdWall for balance · Calves, Achilles
Soleus raiseOptional load · Calves, Achilles
Half-kneeling ankle rocksWall · Calves, Achilles
Pogo hopsNone · 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.

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