Readiness check-in
Sixty seconds. One decision.
Amateur players don’t get a sports scientist on Monday morning. The check-in gives you the next best thing: a quick, honest read of how ready you are, compared with your own normal.
What you do
Three jumps
Countermovement jumps, hands on hips, same shoes and surface. The app averages them.
Four taps
Sleep, soreness, energy, and mood and stress, each 1 to 5.
Tell it why
If something’s off, say what: work, sleep, kids, a knock. Illness questions sit here too.
How it decides
Countermovement jumps and short self-report questionnaires are among the better-supported, low-cost ways to track how an athlete is responding to training Claudino et al. 2017 Saw et al. 2016. The cut-offs below are our practice defaults and are reviewed after the first season.
Green
Jump and wellness in line with your normal. The session runs as planned.
Amber
Jump down more than twice your own day-to-day noise (at least 5%), or wellness more than 1 standard deviation below normal, or any single item at its worst. Same weights, about 30–40% less volume: the last set of each main lift and the extra power or conditioning come out.
Red
Jump down 10% or more, two ambers in a row, wellness 2 standard deviations below normal, or both inputs amber. Move the session to tomorrow, or run the recovery version.
Learns first
For the first three weeks (or six entries) the app only records. No readiness flags until it knows your normal, only the safety rules.
Trends, not one-offs
Amber or worse on 3+ checks across 2 weeks drops next week’s app volume by 30% and prompts a look at sleep, food and outside load.
After a match
Played 50+ minutes and amber or red two days later? The strength session moves a day, or runs as an amber session.
Illness always overrides a green score: symptoms only above the neck mean a lighter day; fever or whole-body symptoms mean no training. The check-in is a training tool, not a medical test.
Frequently asked questions
How do I measure jump height?
Do three countermovement jumps with hands on hips, in the same shoes on the same surface each time, and enter the heights. The app uses the average of the three, not your best, and compares it with your normal for that day of the match week.
What happens on a red day?
You choose: move the session to tomorrow, or run a recovery version with the same exercises, loads up to 70%, half the sets and no flat-out sprints or depth jumps. Missed sessions are never “made up” later.
What if I’m always amber?
If more than about 1 in 5 of your checks over four weeks come up amber, the app loosens your personal cut-offs. Some people simply vary more day to day.
Can I ignore it?
Yes. Every change shows a one-line reason and one tap overrides it. Overrides are logged so the app can learn, and the cut-offs will be reviewed after the first season.
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.