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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Nordic hamstring curl

The gold-standard exercise for cutting hamstring-strain risk.

RecoveryNoneResist the lower slowlyAll bodyweight exercises All hamstrings exercises

What it works

Hamstrings

How to do it

1Kneel with your ankles anchored and lower your torso toward the floor as slowly as you can, resisting with the hamstrings, then catch yourself with your hands and push back up.
2It's the gold-standard eccentric hamstring exercise and one of the few proven to cut hamstring-strain risk.
3Only lower as far as you can control.

Cues that matter

›Resist the lower as long as you can
›Keep hips extended
›Catch yourself with the hands

Watch a form guide for the nordic hamstring curl ↗

Train the same thing

A-skipsNone · Hip flexors, Calves, Hamstrings
Build-up runsNone · Hamstrings, Glutes, Calves
Flying 20m sprintsNone · Hamstrings, Glutes, Calves
Glute bridgeNone · Glutes, Hamstrings
Isometric hamstring holdNone · Hamstrings
Single-leg boundsNone · Glutes, Hamstrings, Calves

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 →