Features
Everything built for the amateur game
Not a generic gym app with a rugby skin. Every feature exists because amateur players train around jobs, club nights and Saturday fixtures.
- Position plansSix groups, lineout roles, multi-position playersYour main position sets the emphasis; a second adds its key extra.Read more
- Readiness check-inThree jumps, four taps, one decisionGreen, amber or red against your own normal, with a move-to-tomorrow option on red days.Read more
- Head injury returnEngland Rugby’s timeline, day by dayLock, stages, symptom checks, NHS 111 and 999 guidance. A doctor decides return to play. Always free.Read more
- In-season trainingStrength that holds until the last gameWaves, match-recovery steps, two-game weeks, contact minutes, big fixtures.Read more
Also included
The details that matter
Activate-style warm-up
Our own evidence-based warm-up built on the same research and dose as World Rugby’s Activate programme: balance, landing, cutting, strength, neck and shoulder work, about 15–20 minutes before club training and 8–10 minutes before app sessions. The app counts sessions and nudges you if you drop below three a week. It isn’t World Rugby’s programme; you can find the official Activate programme here.
Neck, shoulder and scrum work
Neck work 2–3 times a week for every contact player (3 for front and back row), progressing from self-resisted holds to bands and plates. Shoulder block twice a week. Front-row and lock trunk bracing and isometric drives. Never claimed to prevent injury or concussion.
35+ masters setting
Heavy legs 72 hours after a game by default (48 if your check-in is green), longer warm-ups, calf and Achilles strength twice a week, weekly speed and power kept, plyometrics restarting gently after breaks, and a yearly health screen.
Estimated or true 1RM
Choose a true one-rep max test (with a spotter or safety arms, using a standard warm-up and attempt protocol) or an estimate from your normal sets. Training runs from 90% of it, so progress stays steady.
Gym or home, per session
A full no-gym pathway: bodyweight levers, bands, a pull-up bar and a backpack or sandbag. Switch equipment for any session and exercises swap automatically.
45, 60 or 75 minutes
Light neck, shoulder, calf and trunk work fills your rest periods. If time runs out, accessories go first. Main lifts, neck and hamstrings are never cut.
Pain and red flags
Rate pain 0–10. The app swaps the exercise down its chain, halves the area’s volume, or stops it and points you to a physio. Red flags send you to a doctor straight away.
Full-contact minutes
One tap after club training. World Rugby’s professional guidance is shown as a reference only; heavy contact weeks trim the app’s own extras.
Mood, sleep and women’s health
Two weekly mood questions with support links, a weekly sleep question, and an optional private cycle log, off by default and never shared.
Coming soon
Train for Saturday, not for someone else’s week.
Match Ready: Rugby is coming soon to iPhone and Android. Leave your email and we’ll tell you the day it launches.