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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Supine hamstring stretch

Restores the length a healing hamstring loses, without the aggressive end-range that can re-tear it.

RehabStrap or towel3 × 30s/sideAll barbell exercises All hamstrings exercises

What it works

Hamstrings

How to do it

1Lie on your back with a strap or towel round the foot and the other leg flat on the floor.
2Straighten the strapped leg toward the ceiling until you feel a stretch, and hold thirty seconds.
3Three a side.
4Pull to a stretch and never into pain.
5A healing hamstring loses length, and getting it back matters — but aggressive end-range stretching on fresh scar tissue is a way to re-tear it.

Cues that matter

›Strap round the foot, leg as straight as comfort allows
›Pull to a stretch, never to pain
›Keep the other leg flat on the floor

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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