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.

PocketAthlete Join the waitlist

Standing calf raise

Stiffer, stronger calves protect the Achilles and add spring.

StrengthOptional weight1s up · 3s downAll calves exercises

What it works

Calves, Achilles

How to do it

1Standing (optionally loaded), lower into a full stretch at the bottom, then rise all the way onto the big toe and pause at the top before lowering slowly.
2Stronger, stiffer calves protect the Achilles and add spring to every stride and jump.
3Use a full range and a slow lower — bouncing wastes the set.

Cues that matter

›Full stretch at the bottom
›Rise onto the big toe
›Pause at the top

Watch a form guide for the standing calf raise ↗

Train the same thing

Eccentric calf raisesStep · Calves, Achilles
Half-kneeling ankle rocksWall · Calves, Achilles
Heel dropStep · Calves, Achilles
Isometric calf holdWall for balance · Calves, Achilles
Pogo hopsNone · Calves, Achilles
Soleus raiseOptional load · Calves, Achilles

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 →