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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Isometric calf hold

Isometrics settle Achilles pain fast, which makes this the right session on a flare-up day instead of skipping it entirely.

RehabWall for balance5 × 45sAll calves exercises

What it works

Calves, Achilles

How to do it

1Rise onto your toes and hold still — both feet first, one foot once that is easy — with a wall for balance.
2Five holds of forty-five seconds.
3Do not bounce at the top.
4Isometric holds settle Achilles pain quickly, which makes this the right session on a flare-up day rather than skipping training entirely and losing the tendon's tolerance.

Cues that matter

›Rise onto the toes and hold still
›Both legs first, one leg when that is easy
›Steady hold — do not bounce at the top

Train the same thing

Eccentric calf raisesStep · Calves, Achilles
Heel dropStep · 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.

Join the waitlist →