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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Straight leg raise

Loads the quad with no knee movement at all — the bridge between a quad set and squatting.

RehabNone12 reps · 3 setsAll bodyweight exercises All quads exercises

What it works

Quads, Hip flexors

How to do it

1Lie on your back with one knee bent and the other leg straight.
2Lock the straight knee first, then lift the leg to the height of the other thigh and lower it slowly.
3Twelve reps, three sets.
4If the knee bends on the way up, the quad is not ready and you should go back to quad sets.
5It loads the quad with no knee movement at all, which is what makes it the bridge to squatting.

Cues that matter

›Lock the knee straight BEFORE you lift
›Lift to the height of the other thigh, no higher
›If the knee bends on the way up, the quad is not ready

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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