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Rugby Fives Association

The governing body for Rugby Fives — promoting play, coaching and competition across the UK

Five Key Mobility Drills Every Rugby Fives Player Should Master

Rugby Fives is played in a confined court, where balance, rapid changes of direction and accurate hand contact matter on every rally. A player may lunge towards a low ball, rotate sharply to protect a position, then recover and move across the court in a fraction of a second. Good mobility helps those actions feel controlled rather than forced.

Mobility is more than being able to stretch into a large range. It combines joint movement, body control and strength at useful angles. For Rugby Fives players, the priority is practical movement: keeping the feet responsive, the hips free, the spine mobile and the shoulders prepared for repeated reaches against the wall.

The following drills can form part of a warm-up, recovery session or individual conditioning routine. They should be performed smoothly, without bouncing or forcing a joint beyond a comfortable range. Consistency is more valuable than trying to create maximum flexibility in a single session.

Prepare The Ankles For Fast Movement

Ankle mobility supports the low, balanced position used when receiving a ball near the floor. If the ankle cannot move forward comfortably, the body may compensate by lifting the heel, collapsing the knee inward or bending excessively through the back. Those compensations can make lunges less stable and recovery steps slower.

The knee-to-wall drill is a simple way to develop controlled ankle dorsiflexion. Stand facing a wall with one foot in front and the heel firmly grounded. Move the front knee towards the wall, aiming it over the second or third toe. If the knee reaches the wall easily, move the foot slightly farther away. Complete eight to twelve slow repetitions on each side.

Keep the arch of the foot active and avoid allowing the knee to twist inward. The movement should feel like a gradual glide through the ankle rather than a stretch driven by the toes. This drill is especially useful before court movement because it raises awareness of foot pressure and lower-leg alignment.

Free The Hips With Controlled Rotation

The hips must rotate and flex repeatedly during lunges, defensive movements and recovery steps. Limited hip rotation can make it difficult to turn towards the wall while keeping the feet in a strong position. It may also encourage the knees or lower back to absorb movement that should begin at the hips.

The 90/90 hip switch trains internal and external rotation. Sit with both knees bent, placing one leg in front and the other behind. Keep the chest lifted and move both knees gently from side to side, rotating through the hips. Use your hands behind you at first if maintaining an upright posture is difficult.

Perform six to ten controlled switches, pausing briefly at each side. Do not force the knees towards the floor. The goal is to explore the available range while keeping the movement smooth. Players who regularly practise this drill may find it easier to open the hips when changing direction or reaching across the body.

Give The Groin Room To Move

The adductors, commonly called the groin muscles, contribute to lateral movement and help control the body during wide lunges. Rugby Fives demands frequent side-to-side actions, often with one leg extended while the other remains bent. The inner thigh needs enough length and strength to manage that position safely.

The adductor rock-back begins on all fours. Extend one leg sideways with the foot flat or the heel on the floor, then slowly shift the hips backwards until a gentle stretch is felt along the inner thigh. Return to the starting position without rounding aggressively through the spine. Complete eight to twelve repetitions on each side.

Keep the extended leg in line with the hip and avoid turning the toes dramatically upwards. The exercise should remain active and controlled, rather than becoming a passive attempt to sink as low as possible. It can be included before training at a moderate range or after play when a longer, easier stretch is appropriate.

Drill	Main area	Useful Rugby Fives action	Suggested amount
Knee-to-wall	Ankle and calf	Low receiving position and push-off	8–12 each side
90/90 hip switch	Hip rotation	Turning and recovering after a lunge	6–10 switches
Adductor rock-back	Inner thigh and groin	Wide lateral reach	8–12 each side
Cossack squat	Hip, ankle and lateral chain	Deep side movement and balance	5–8 each side
Open-book rotation	Upper back and shoulder	Reaching, turning and wall contact	6–10 each side

Build Strength Into Lateral Range

Mobility is most useful when it can be controlled under load. The Cossack squat develops lateral range while asking the hips, ankles and legs to support the body. It resembles the wide, low position used when covering a ball outside the centre of the court.

Stand with the feet wider than shoulder width. Shift your weight towards one side, bending that knee while the opposite leg lengthens. Keep the heel of the bent leg grounded where possible, and allow the toes of the straight leg to point upwards only as much as feels natural. Return to the centre and repeat on the opposite side.

Use a shallow range at first and hold onto a wall or rail for balance if necessary. Aim for five to eight repetitions on each side, keeping the chest lifted and the bent knee tracking in line with the foot. A slow descent and deliberate push back to standing are more valuable than chasing depth.

Improve Upper-Body Rotation

Although Rugby Fives is lower-body intensive, the trunk and shoulders must rotate repeatedly to position the hand accurately. A stiff upper back can limit the reach, causing players to twist through the lower back or lose their balance during a difficult return.

The open-book rotation targets the thoracic spine. Lie on your side with the knees bent and stacked. Stretch both arms forward, then open the top arm across the body until the chest faces upwards. Follow the hand with your eyes while keeping the knees together. Return slowly and repeat before changing sides.

Complete six to ten repetitions per side. Keep the movement comfortable and avoid forcing the shoulder towards the floor. The aim is to improve rotation through the upper back while preserving control through the ribs and pelvis. This can be particularly helpful before sessions involving repeated wall strikes and extended reaches.

Turn Mobility Into Court Movement

Static drills alone will not automatically improve agility. After completing controlled mobility work, players should connect the new range to footwork. For example, follow the knee-to-wall drill with gentle split steps, or perform a few relaxed lateral shuffles after the Cossack squat. These transitions teach the body to use mobility at game speed.

A useful warm-up can take eight to twelve minutes. Begin with light jogging or skipping, then complete the ankle, hip and groin drills. Add the Cossack squat and open-book rotation before finishing with progressive court movements. Start at half speed and increase the pace only when the feet remain quiet and the posture stays balanced.

Mobility work should never replace technical practice, strength training or adequate recovery. Players with a history of ankle, knee, hip, back or shoulder problems should modify the movements and seek advice from a qualified health professional. Sharp pain, numbness or a sudden loss of strength is a reason to stop rather than push through.

Make A Reliable Routine

The best results come from repeating a small number of useful movements throughout the week. A player might use the drills before two training sessions, after a competition and during a short home routine. Tracking comfort, balance and ease of movement can reveal gradual improvements more clearly than testing flexibility occasionally.

Keep the routine specific to the demands of your position and playing style. Someone who frequently reaches wide may need extra attention to ankle and adductor control, while a player who relies on quick turns may benefit from additional hip rotation and trunk mobility. Both should maintain a balanced programme rather than neglecting any major movement area.

Practical Habits For Better Mobility

Move slowly enough to notice foot, knee, hip and shoulder alignment.
Use a smaller range when warming up and a relaxed longer range after training.
Breathe continuously instead of holding your breath during difficult positions.
Pair mobility exercises with lateral footwork, lunges and controlled recovery steps.
Record any recurring discomfort and address it early with a qualified professional.

Regular mobility practice gives Rugby Fives players more options when a rally moves away from the ideal position. It can support efficient footwork, steadier balance and confident reaching, while helping players prepare their bodies for the sport’s quick, repeated changes of direction.

Explore the Rugby Fives Association’s competitions, coaching opportunities, clubs and development activities, then add these five drills to your weekly preparation. A few focused minutes before stepping onto the court can help turn movement quality into a lasting part of your game.

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What is Fives?

A handball sport with deep roots

Rugby Fives is a fast, skilful handball game played in an enclosed court with walls. It takes its name from Rugby School, where the modern game developed. The RFA provides resources and an introductory video for newcomers eager to understand the rules and spirit of the sport.

Discover the game

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Where to Play

Courts across the country

Rugby Fives is played at schools, universities and clubs throughout the UK. Whether you are a seasoned competitor or picking up a glove for the first time, the RFA can help connect you with local venues and fellow players.

Find a court

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Rankings

Tracking the best in the game

The RFA maintains official player rankings, including a dedicated Women's rankings list and end-of-season standings. A comprehensive record book of tournament winners stretches back to 1925, preserving nearly a century of competitive history.

View rankings

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Fixtures & Tournaments

The competitive calendar

The RFA calendar includes championships, open tournaments, and school and university matches. Major events have included the National Open Singles, the South West Open, the London Open, the Scottish Open, and the Owers Trophy — alongside representative fixtures against schools and clubs.

See fixtures

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