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 hamstring hold

The first loading a strained hamstring tolerates, and it reduces pain while keeping the muscle switched on.

RehabNone5 × 20–30sAll bodyweight exercises All hamstrings exercises

What it works

Hamstrings

How to do it

1Lie on your back with the injured leg's heel on the floor and the knee slightly bent, then dig the heel down as if trying to drag it toward you.
2Hold twenty to thirty seconds, five times, at an effort that keeps pain under 3/10.
3No pulsing — a steady push.
4This is the first loading a strained hamstring will tolerate, and it reduces pain while stopping the muscle switching off.

Cues that matter

›Heel digs into the floor, knee slightly bent
›Push at an effort that keeps pain under 3/10
›Hold steady — no pulsing

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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