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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Prone hamstring curl

Isolates the hamstring through range with no hip involvement, so you can load it before hinging is comfortable.

RehabBand or ankle weight12 reps · 3s lowerAll hamstrings exercises

What it works

Hamstrings

How to do it

1Lie face down with a band round the ankle or a light weight on it, and curl the heel toward your backside.
2Keep the hips pinned to the floor — if they lift, the weight is too heavy.
3Lower over three seconds; that slow part is what builds the muscle.
4It isolates the hamstring with no hip involvement, so it can be loaded before hinging is comfortable.

Cues that matter

›Lie face down, curl the heel toward the backside
›Hips stay pinned to the floor
›Lower slowly — that is the part that builds it

Train the same thing

Build-up runsNone · Hamstrings, Glutes, Calves
Hamstring slidersSliders/towel · Hamstrings
Hip hinge patternDowel or broom · Hamstrings, Glutes, Lower back
Isometric hamstring holdNone · Hamstrings
Single-leg bridgeNone · Hamstrings, Glutes
Supine hamstring stretchStrap or towel · Hamstrings

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 →