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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Hip hinge pattern

Relearning to bend from the hips rather than the spine is what stops the back injury happening again.

RehabDowel or broom12 reps · slowAll glutes exercises All hamstrings exercises

What it works

Hamstrings, Glutes, Lower back

How to do it

1Hold a dowel or broom against your back so it touches head, upper back and tailbone.
2Push the hips back, letting the knees bend a little, and keep all three contact points as you lower.
3Twelve slow reps.
4You should feel it in the hamstrings and not in the lower back.
5Relearning to bend from the hips rather than the spine is the thing that stops the back injury happening a second time.

Cues that matter

›Dowel touches head, upper back and tailbone — keep all three
›Push the hips back, let the knees bend a little
›Feel it in the hamstrings, not the lower back

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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