Evidence first. Honest always.

How the rules were built

The rules draw on four kinds of source: peer-reviewed studies and meta-analyses, governing-body guidance (England Rugby, World Rugby, the UK Concussion Guidelines, UK Anti-Doping), position statements and consensus papers, and established strength and conditioning practice from coaches and textbooks. Aaron Parry’s own coaching, including RAF Rugby preparation plans, fills gaps the research doesn’t cover.

Then a science review checked every rule against current research. Rules the evidence contradicted were rewritten; rules that were only partly supported were softened or given caveats. Where respected sources disagreed (84 times), the rule records both sides and the choice the app makes.

How each rule is graded

Practice-only numbers, such as readiness cut-offs and progression step sizes, live in one place in the app’s coaching engine so they can be reviewed with real data after the first season.

What the evidence says

Warm-ups that reduce injuries

In a cluster-randomised trial in English men’s community rugby, a movement-control warm-up (the research behind World Rugby’s Activate programme) reduced injuries in teams that used it at least three times a week Attwood et al. 2018. A similar trial in schoolboy rugby found reductions too Hislop et al. 2017. Across sports, exercise-based programmes, particularly strength training, reduce sports injuries Lauersen et al. 2014. Match Ready’s warm-up uses the same components and dose with its own exercises, and links to the official Activate programme.

Hamstrings

Programmes that include the Nordic hamstring exercise halved hamstring injury rates in a meta-analysis of 8,459 athletes van Dyk et al. 2019. Low volumes work, so every position gets about 2 × 4–6 Nordics once or twice a week, more for backs, who sprint fastest.

Neck strength

Eight weeks of self-resisted neck training improved neck strength in age-grade rugby players Attwood et al. 2021, and the app’s neck programme follows that progression. Stronger necks are a sensible part of contact preparation, but the evidence does not show that neck training prevents concussion, so we never say it does.

Mouthguards

A 2023 systematic review and meta-analysis linked mouthguard use to roughly a 26% lower concussion risk Eliason et al. 2023. The app reminds you on game days.

Keeping strength in-season

Strength can be maintained with surprisingly little training if intensity stays high, even one session a week Spiering et al. 2021. In rugby and other collision codes, strength tends to hold for about three weeks without training and then fade faster McMaster et al. 2013. That’s why main lifts stay heavy all season, and breaks over two weeks get a rebuild.

Readiness monitoring

Countermovement jump height is a useful marker of neuromuscular fatigue Claudino et al. 2017, and short self-report questionnaires track the training response at least as well as many objective measures Saw et al. 2016. The check-in combines both and compares you only with yourself.

Training load without the myths

The acute:chronic workload ratio was widely used to “predict” injuries, but its statistical problems are now well documented Impellizzeri et al. 2020. Match Ready describes your week as higher, stable or lower and trims its own sessions when a week runs hot, but shows no ratios or injury-risk numbers.

Building size and strength

Muscle growth rises with weekly training volume Schoenfeld et al. 2017, protein intake supports it up to about 1.6 g per kg a day in a large meta-analysis Morton et al. 2018, and when weekly volume is matched, two sessions a week build strength about as well as three Grgic et al. 2018. Aerobic work alongside lifting doesn’t blunt maximal strength or size much, but can blunt explosive strength, mainly in the same session Schumann et al. 2022.

Concussion

The head injury feature follows England Rugby’s HEADCASE guidance and its Graduated Return to Activity and Sport timeline RFU GRAS 2023, plus the UK Concussion Guidelines for grassroots sport UK Concussion Guidelines 2023. It never shows “cleared”. A doctor decides when you can return to play.

Where the evidence runs out

A lot of S&C for amateur rugby has never been trialled. There is no study testing how many gym sessions each position needs, none on lineout-specific gym work and little on amateur players at all; most research uses professionals or students. Where that’s the case, the app uses careful coaching practice, says so, and stays conservative. We don’t predict injuries, label anyone high-risk, or promise that any exercise prevents injury or concussion.

We’ll keep reviewing the rules as new research appears, and after the first season with real player data.

All references

Linked entries were checked against PubMed or the publisher in October 2026. Unlinked entries are cited by author and year as they appear in the Match Ready Coaching Rules.

1. Sawka MN et al. (2007). ACSM position stand on exercise and fluid replacement; cited in the Match Ready Coaching Rules (Y126, Y171).
2. Attwood MJ et al. Efficacy of a movement control injury prevention programme in adult men's community rugby union: a cluster randomised controlled trial. Br J Sports Med. 2018;52(6):368-374. DOI
3. Attwood MJ et al. Eight weeks of self-resisted neck strength training improves neck strength in age-grade rugby union players: a pilot randomized controlled trial. Sports Health. 2022;14(4):500-507 (online 2021). DOI
4. Daniel Baker. Strength and power programming for rugby league and union (ASCA coaching resources); the basis of the Coaching Rules' wave and in-season rules (B5, H1-H8).
5. Bellenger CR et al. Predicting maximal aerobic speed through set distance time-trials. Eur J Appl Physiol. 2015. DOI
6. Brooks JHM et al. Epidemiology of injuries in English professional rugby union: part 1 match injuries. Br J Sports Med. 2005;39(10):757-766. DOI
7. Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: part I: cardiopulmonary emphasis. Sports Med. 2013. DOI
8. Burger N et al. Lay of the land: narrative synthesis of tackle research in rugby union and rugby sevens. BMJ Open Sport Exerc Med. 2020. DOI
9. Claudino JG et al. The countermovement jump to monitor neuromuscular status: a meta-analysis. J Sci Med Sport. 2017. DOI
10. Close G. Rugby nutrition guidance ("fix the big things before marginal gains"); cited in the Match Ready Coaching Rules (U1-U5).
11. Coneyworth et al. In-season fitness testing in rugby (Yo-Yo test preferred to paced runs); cited in the Match Ready Coaching Rules (L68).
12. Cunningham D et al. Movement demands of elite under-20s and senior international rugby union players. PLoS One. 2016. DOI
13. Eliason PH et al. Prevention strategies and modifiable risk factors for sport-related concussions and head impacts: a systematic review and meta-analysis. Br J Sports Med. 2023;57(12):749-761. DOI
14. England Rugby (RFU). HEADCASE concussion guidance for community rugby, updated August 2023. Source
15. Enoka RM. Neuromechanics of Human Movement (textbook); cited in the Match Ready Coaching Rules (Y42-Y48).
16. Sex differences in neck strength in university rugby players, Eur J Sport Sci (2021); cited in the Match Ready Coaching Rules (NECK4).
17. Farley et al. (2022, 2026). Neck training studies in rugby; cited in the Match Ready Coaching Rules (NECK1-2).
18. Foster C (1998). Session rating of perceived exertion, training monotony and strain; cited in the Match Ready Coaching Rules (M1-M3).
19. Fragala MS et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association. J Strength Cond Res. 2019;33(8):2019-2052. DOI
20. Charlie Francis. Sprint training methods; cited in the Match Ready Coaching Rules (Y82-Y91).
21. Glaise et al. (2024). Repeated-effort training in professional rugby; cited in the Match Ready Coaching Rules (I11).
22. Grgic J et al. Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Med. 2018. DOI
23. Guilfoyle et al. (2026). Tackle height in community rugby; cited in the Match Ready Coaching Rules (I21).
24. Helgerud J et al. (2007). 4 x 4 minute aerobic interval training; cited in the Match Ready Coaching Rules (Y230, Y245).
25. Helms et al. (2018). Reps-in-reserve based load progression; cited in the Match Ready Coaching Rules (AE5, AE6).
26. Hislop MD et al. Reducing musculoskeletal injury and concussion risk in schoolboy rugby players with a pre-activity movement control exercise programme: a cluster randomised controlled trial. Br J Sports Med. 2017;51(15):1140-1146. DOI
27. Hopkinson et al. (2025). Tackle technique and head position; cited in the Match Ready Coaching Rules (TACK2).
28. Impellizzeri FM et al. Acute:chronic workload ratio: conceptual issues and fundamental pitfalls. Int J Sports Physiol Perform. 2020;15(6):907-913. DOI
29. Iraki J et al. (2019). Nutrition recommendations for bodybuilders in the off-season; cited in the Match Ready Coaching Rules (Y295).
30. Issurin VB (2010). Block periodisation; cited in the Match Ready Coaching Rules (Y98, Y99).
31. Kilduff et al. Warm-up, half-time re-warm-up and priming research in professional rugby players; cited in the Match Ready Coaching Rules (R1-R3).
32. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. DOI
33. Lauersen JB et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014. DOI
34. Maughan RJ et al. (2018). IOC consensus statement on dietary supplements and the high-performance athlete; cited in the Match Ready Coaching Rules (SUPP1).
35. McMaster DT et al. The development, retention and decay rates of strength and power in elite rugby union, rugby league and American football: a systematic review. Sports Med. 2013;43(5):367-384. DOI
36. Meeusen R et al. (2013). Joint consensus statement on overtraining; cited in the Match Ready Coaching Rules (AE11, AE14).
37. Moore et al. (2022). Injury risk after return from concussion and other injuries in rugby; cited in the Match Ready Coaching Rules (CONC4, RTP2).
38. Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018. DOI
39. Mountjoy M et al. 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). Br J Sports Med. 2023;57(17). DOI
40. Naughton M et al. Quantifying fatigue in the rugby codes: the interplay between collision characteristics and neuromuscular performance, biochemical measures, and self-reported assessments of fatigue. Front Physiol. 2021. DOI
41. Neck-training Delphi consensus (2025); cited in the Match Ready Coaching Rules (NECK1, NECK5).
42. Olsen et al. (2023). Positional running demands in amateur (New Zealand club) rugby union; cited in the Match Ready Coaching Rules (I8).
43. Oranchuk DJ et al. (2019). Isometric training and long-term adaptations; cited in the Match Ready Coaching Rules (Y38, L20).
44. Paul et al. (2022). Positional demands in rugby union; cited in the Match Ready Coaching Rules (I1, I2, I10).
45. Payne et al. (2025). Systematic review of physical qualities that separate playing levels in rugby; cited in the Match Ready Coaching Rules (I3).
46. Petrakos G et al. Resisted sled sprint training to improve sprint performance: a systematic review. Sports Med. 2016. DOI
47. Reardon et al. (2017). Peak (worst-case) intensities of rugby union match play; cited in the Match Ready Coaching Rules (I9, I10).
48. England Rugby (RFU). Graduated Return to Activity and Sport (GRAS) programme, August 2023. Source
49. Roberts LA et al. (2015). Post-exercise cold water immersion and strength training adaptations; cited in the Match Ready Coaching Rules (Y248).
50. Rogowski et al. (2025). Shoulder injury prevention evidence; cited in the Match Ready Coaching Rules (SHLD1).
51. Sánchez-Medina L, González-Badillo JJ (2011). Velocity loss as an indicator of neuromuscular fatigue; cited in the Match Ready Coaching Rules (V2, D5).
52. Saw AE et al. Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures: a systematic review. Br J Sports Med. 2016. DOI
53. Schoenfeld BJ et al. (2016). Rest intervals and load in trained men; cited in the Match Ready Coaching Rules (X4, Y140).
54. Schoenfeld BJ et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-1082. DOI
55. Schumann M et al. Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Med. 2022. DOI
56. Sella FS et al. Performance in the 1.2 km shuttle run test reflects fitness capacities in rugby players. J Aust Strength Cond. 2021;29(5). Source
57. Spiering BA et al. Maintaining physical performance: the minimal dose of exercise needed to preserve endurance and strength over time. J Strength Cond Res. 2021;35(5):1449-1458. DOI
58. Tee JC et al. (2016). Forwards and second-half match demands; cited in the Match Ready Coaching Rules (I22).
59. Trewartha et al. (2015). Scrum injury and front-row loading; cited in the Match Ready Coaching Rules (I15, I16, SCRM3).
60. UK Anti-Doping (UKAD). Supplement and medication advice for athletes, including Global DRO. Source
61. UK Government and Sport and Recreation Alliance. UK Concussion Guidelines for Non-Elite (Grassroots) Sport, 2023. Source
62. van Dyk N et al. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019;53(21):1362-1370. DOI
63. Walsh NP et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations. Br J Sports Med. 2021. DOI
64. Warburton et al. (2011). The PAR-Q+ physical activity readiness questionnaire; cited in the Match Ready Coaching Rules (SCREEN1).
65. Webster KE, Hewett TE (2018). Meta-analysis of ACL injury prevention programmes; cited in the Match Ready Coaching Rules (rule Y182).
66. Windt J et al. Training load-injury paradox: is greater preseason participation associated with lower in-season injury risk in elite rugby league players? Br J Sports Med. 2017. DOI
67. World Rugby. Activate injury prevention exercise programme (official, free). Source
68. World Rugby. Contact training load guidelines for elite rugby, September 2021. Source
69. Zatsiorsky VM, Kraemer WJ. Science and Practice of Strength Training (textbook); cited in the Match Ready Coaching Rules (Y30-Y41).