Position plans
Built for where you play
A prop and a winger share a pitch, not a programme. Match Ready uses six position groups everywhere in the app, drawn from research on what each position actually does in a game.
Six groups, one emphasis each
Front row (1–3), second row (4–5), back row (6–8), half backs (9–10, with scrum-half flagged separately), centres (12–13) and back three (11, 14, 15). This replaces older three-group systems, because the demands within “forwards” and “backs” differ too much to share a plan Cunningham et al. 2016.
Your main position sets the emphasis; you can add up to two more, and the second adds its one key extra. Sessions per week come from your availability and level, not your position.
What each group gets
Front row
Maximal strength, the full neck dose three times a week, trunk bracing in a flat-back scrum position, isometric leg drives and quad endurance so posture holds when tired. Players new to the front row get a 6-week neck and trunk block before the season. Live scrummaging stays with your club coach.
Second row
Strength plus jumping and landing, overhead strength, and lineout work by role. Weekly trunk extensor and anti-flexion work and no heavy loaded spinal flexion.
Back row
Strength, power and repeated efforts with contact and get-ups, extra shoulder work (they make the most tackles) and neck work three times a week.
Half backs
Aerobic fitness and repeat speed. Scrum-halves default to the fitness emphasis with extra interval work and the smallest size and contact share; fly-halves sit between scrum-half and centre.
Centres
Power, deceleration and contact, extra shoulder work, the full eccentric hamstring dose and near-top-speed running every second week if club training doesn’t provide it.
Back three
Top speed, the full eccentric hamstring dose and strength from short, heavy, low-volume sets rather than size-style volume. A small top-speed dose is added any week club training misses it.
Every position also gets low-tackle strength (hip hinge, split stance, trunk endurance and neck work), because tackle height is now lower in community rugby. Women use the same six groups, with the full neck dose for every position.
Read the position guides
- Front row strength training: props and hookers
- Second row and back row training
- Strength training for backs: half backs, centres and back three
Frequently asked questions
Do props get more gym sessions than wingers?
No. The number of sessions comes from your availability and training level, not your position, because no study has tested session counts by position. Position changes what’s in the session, not how many there are.
I play back row and centre. What do I get?
Your main position sets the emphasis. Your second position adds its one key extra, for example a centre’s deceleration work or a back-row player’s repeated efforts.
Is the lineout work proven?
There’s no published study on lineout-specific gym work, so the app labels it “coach’s method”. Jumpers get landing drills from lift height and calf and ankle strength; lifters get overhead pressing, holds and carries; everyone doing lineout work gets shoulder-blade work.
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