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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Kettlebell deadlift

The cheapest way into a hinge: the bell sits between the feet, so the load starts where a barbell can only end up.

StrengthKettlebellControlled down · drive upAll glutes exercises All hamstrings exercises All kettlebell exercises

What it works

Hamstrings, Glutes, Lower back

How to do it

1Stand with the bell between your feet, roughly in line with the arches rather than out in front.
2Push the hips back, keep the back flat, and take the handle with both hands.
3Stand by driving the hips forward, then lower under control by pushing the hips back again.
4Because the weight sits between the feet instead of in front of the shins, the bar path is already correct before you start — which is why this is the hinge to learn on.

Cues that matter

›Bell between the arches, not in front
›Push the hips back, keep the back flat
›Stand tall and squeeze the glutes

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.