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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Single-leg RDL

Loads the hamstring at length on one leg, and trains the balance a two-legged hinge never asks for.

StrengthWeights3s down · controlled upAll glutes exercises All hamstrings exercises

What it works

Hamstrings, Glutes

How to do it

1Balancing on one leg, hinge at the hip and lower a weight toward the floor with a flat back, feeling the hamstring of the standing leg lengthen, then return under control.
2It builds hamstring strength through range plus single-leg balance.
3Move slowly — the balance challenge is part of the training.

Cues that matter

›Hinge at the hip, flat back
›Slow, balanced tempo
›Feel the hamstring lengthen

Train the same thing

Barbell hip thrustBarbell · Glutes, Hamstrings
Conventional deadliftBarbell · Hamstrings, Glutes, Back
Kettlebell deadliftKettlebell · Hamstrings, Glutes, Lower back
Walking lungeDumbbells · Quads, Glutes, Hamstrings
Build-up runsNone · Hamstrings, Glutes, Calves
Flying 20m sprintsNone · Hamstrings, Glutes, 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.