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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Terminal knee extensions

Restores the last few degrees of knee extension that stay weak after knee injury or surgery.

RehabBand15–20 reps · 2s squeezeAll quads exercises

What it works

VMO, Quads

How to do it

1Anchor a band at knee height, step into it so it pulls the back of your knee forward, and stand with slight tension.
2Bend the knee a little, then straighten it fully against the band, squeezing the quad hard at lockout.
3Keep your heel down.
4It restores the last few degrees of knee extension and the quad control that stay stubbornly weak after knee injury or surgery.

Cues that matter

›Band pulls the knee forward, you straighten against it
›Squeeze the quad at lockout
›Keep the heel down

Train the same thing

Quad setNone · Quads, VMO
Step downStep or box · Quads, Glutes, VMO
Box step upBox · Quads, Glutes
Cossack squatNone · Adductors, Quads, Glutes
Isometric wall sitWall · Quads
Spanish squat iso-holdBand · Quads, Patellar tendon

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 →