Overhead flat-lay photograph of a worn leather Rugby Fives glove resting on a dark wooden court floor, with a hand-stitched ball nearby; deep browns, burgundy shadows, and warm cream highlights evoke a vintage sporting atmosphere.

Rugby Fives Association

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

How to improve your reaction time for Rugby Fives

Rugby Fives rewards players who can read the ball early, move efficiently and strike under pressure. A fast reaction is useful, but it is only one part of the skill. The best players combine sharp vision, balanced footwork, soft hands and an accurate understanding of how the ball will rebound from the walls.

For Australian players, regular court access may require some planning. Rugby Fives can be practised in schools, clubs and suitable indoor courts, including spaces also used for squash or other wall games. Whether you play in Sydney, Melbourne, Brisbane or Perth, a focused routine can make short training sessions highly productive.

Why reaction speed matters

A Rugby Fives rally changes quickly because the ball can travel towards different walls, arrive at awkward heights and take unexpected angles from a previous shot. Waiting until the ball is close leaves too little time to choose a target. Reading the striker’s body position and the ball’s path gives you an earlier start.

Reaction time also affects defensive positioning. A player who moves half a step sooner can reach the ball in front of the body rather than stretching behind it. That difference improves control and reduces rushed returns, especially during fast exchanges near the front wall.

The aim is not simply to move your hands faster. It is to shorten the time between seeing the likely outcome, selecting a response and beginning the movement.

Build visual anticipation

Begin with observation drills before adding speed. Stand in a ready position and ask a partner to point, feint or make a small shoulder movement. Respond only to the agreed visual cue. This teaches you to distinguish meaningful information from distracting movement.

Progress to gentle feeds in which your partner varies the height and direction. Keep your eyes on the ball through contact and notice the striker’s preparation. The position of the hips, shoulders and non-playing hand can reveal whether a shot is likely to travel high, low, wide or directly towards the front wall.

Use tennis-ball catches as a simple variation. Your partner can drop or throw a ball to either side while you catch it with the corresponding hand. Increase the distance and reduce the warning time gradually, but keep the movement controlled enough to maintain good posture.

Train hands and feet together

Quick hands are ineffective if your feet place you too close, too far away or off balance. Adopt a light ready stance with relaxed knees, weight slightly forward and the feet separated enough to push in either direction. Avoid standing tall with your heels fixed to the floor.

A useful drill involves small lateral steps followed by a catch or controlled hand contact. Start with two steps to the left and two to the right, then ask a partner to send the ball at different heights. Your objective is to arrive in balance, settle the head and make the contact point comfortable.

You can also practise split-step timing. As your partner begins the feed, make a small hop and land ready to move. This prevents a heavy first step and helps you react in several directions. On a polished indoor court, keep the steps quiet and compact rather than turning the exercise into a sprint.

Use a structured solo session

Solo work is valuable when a partner or coach is unavailable. A short session can include wall rebounds, alternating-hand catches and movement patterns between marked positions. Focus on watching the ball early and returning to a neutral stance after each action.

Training focus	Example drill	Main benefit	Suggested format
Visual response	Partner points or drops a ball	Faster recognition	3 rounds of 30 seconds
First step	Split-step and lateral push	Quicker movement initiation	4 sets of 6 repetitions
Hand control	Alternating catches from a wall	Cleaner contact	3 sets of 20 catches
Recovery	Move, strike, reset	Better rally readiness	5 rounds of 45 seconds
Pressure response	Random feeds with a call	Decision-making under stress	4 rounds of 40 seconds

Keep the intensity moderate at first. Reaction training becomes less useful when fatigue causes your eyes to lose the ball or your feet to cross awkwardly. Rest for 30 to 60 seconds between efforts, then repeat the drill with quality.

Players training in a Melbourne winter or during a busy school term can use this format as a compact indoor routine. Ten to fifteen focused minutes before a match may be more effective than a long session with no clear purpose.

Develop change-of-direction speed

Rugby Fives demands movement forwards, backwards and sideways, often within a small area. Practise pushing from the outside foot rather than reaching with the upper body. Your first step should take you towards the ball while keeping the chest and eyes oriented towards the likely contact point.

Set out two or three floor markers and move between them in response to a partner’s call or hand signal. Add a simulated strike at the end of each movement, then recover to the centre. This links acceleration, balance and ball action in one sequence.

Avoid excessive ladder drills that train feet without improving decision-making. Agility is more transferable when the direction changes because of a visual cue. A partner, coach or phone-based random timer can provide that uncertainty without requiring expensive equipment.

Make practice resemble a match

Reaction time improves fastest when drills include realistic pressure. Ask a partner to vary pace, height and placement rather than feeding identical balls. Occasionally begin from an awkward position so you learn to recover without panicking.

Use scoring constraints to create decisions. For example, award a point for reaching the ball early and making a controlled return, rather than rewarding only speed. You can also limit yourself to a particular target area for several rallies, then remove the restriction and test whether your accuracy remains stable.

In Sydney and Brisbane, where warm conditions can affect indoor comfort, include short breaks and drink water before concentration drops. In a school or club setting, rotate players through feeding, striking and observation roles. Watching another player can improve anticipation because it reveals how early useful cues appear.

Measure progress and protect consistency

Track a few simple markers: successful catches from random feeds, time to complete a movement circuit, controlled returns in a set period and the number of rushed contacts. Record the result once or twice a week rather than testing every day. Improvement is easier to see when the conditions are similar.

Video can also reveal delayed reactions that feel quick during play. Check whether your eyes follow the ball, whether your first step begins before the bounce or rebound, and whether you recover after contact. A coach can identify technical habits that are difficult to notice alone.

Historical results can provide useful context for the sport’s standards; the RFA record book shows how performances and players have been documented over time. Use records as inspiration, but measure your own progress against reliable execution rather than someone else’s peak level.

Recover well and sharpen your decision-making

Reaction quality depends on freshness. Poor sleep, tight calves and heavy legs can slow your first movement even when your technique is sound. Include a gradual warm-up with ankle movements, gentle shuffles, shoulder mobility and progressive ball work before demanding fast responses.

Choose two or three reaction exercises per session and rotate them across the week. One day can emphasise visual cues, another can focus on lateral movement, and a third can combine decision-making with match play. This approach keeps training varied without losing a clear purpose.

Work with a Rugby Fives club, school programme or qualified coach to turn these drills into regular court practice. Use competitions and local fixtures to test whether your quicker recognition leads to better positioning and calmer returns. Find an association-supported playing opportunity, bring your routine to the court and make every rally a deliberate step towards faster, more confident reactions.

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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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