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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Quad set

The first quad exercise after any knee problem: it wakes the muscle up before the joint can tolerate movement.

RehabNone10 × 5s · several times a dayAll bodyweight exercises All quads exercises

What it works

Quads, VMO

How to do it

1Lie or sit with the leg straight and press the back of the knee down into the floor, squeezing the thigh hard for five seconds — the heel may lift slightly.
2Ten reps, several times a day.
3Nothing should hurt.
4It is the first quad exercise after any knee problem, because the quad switches off within days of a swollen or painful knee and everything else waits on it waking back up.

Cues that matter

›Leg straight, press the back of the knee down into the floor
›Squeeze the thigh hard, heel may lift slightly
›Nothing should hurt — this is the gentlest quad exercise there is

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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