Your Friday off might be why you feel flat on Saturday

A proper Friday session should make you sharp — not tired.

Author

Craig Jones
January 09, 2026

Hey mate,

Hey mate,

I had a player message me this week saying:

“Sometimes on game day I feel a bit tight because I’ve had Friday off.
Is there something I should be doing the day before a game?”

This is a really common mistake.

The day before a match is not a training day.

It’s a primer.

What a primer is actually for

A proper Friday session should:

  • Wake the nervous system up

  • Get you moving well

  • Leave you feeling sharp, springy, and confident

Not tired.
Not sore.
Not heavy-legged.

Low load.
Explosive intent.
In and out.

If you feel flat on Saturday, the answer usually isn’t doing more on Friday — it’s how you’ve managed the earlier part of the week.

What most players get wrong

They either:

  • Smash themselves too close to game day

  • Or do nothing all week, then panic on Friday

Both lead to the same result:
❌ Tight
❌ Flat
❌ Off the pace

The goal is simple:
Sharp, not smashed.

Next week, I’ll explain why constantly changing exercises — even when you’re “training hard” — is one of the biggest reasons players never feel powerful on the pitch.

Train like a player,
Craig Jones
Rugby Performance Coach