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Rugby Fives Association

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

Breathing Skills for Better Rugby Fives Matches

Rugby Fives is played at a fast pace, with short rallies, sharp changes of direction and little time to recover between points. Breathing can easily become rushed when you are chasing a difficult ball, defending close to the wall or trying to finish a rally under pressure. A deliberate breathing pattern helps you stay composed while your body works hard.

Effective breathing techniques during Rugby Fives matches do not require complicated exercises. The goal is to keep enough air moving through your body, release unnecessary tension and use brief pauses to reset your concentration. With practice, calm breathing becomes part of your movement rather than something you remember only when tired.

For Australian players, training conditions can vary widely. A session in a humid Brisbane school gym feels different from a cold Melbourne evening, while players travelling between Sydney clubs, regional centres and university courts may face different court temperatures and ventilation. Simple breathing habits are useful in every setting, whether you call a short break an interval or an arvo reset.

Build a calm breathing pattern before play

Your breathing routine should begin before the first point. Stand comfortably, relax your shoulders and take several slow breaths through your nose if that feels natural. Let the exhale last slightly longer than the inhale, such as breathing in for three counts and out for four. This encourages a settled starting state without making you feel sluggish.

Avoid taking repeated huge breaths. Overbreathing can make you light-headed and may increase tension in your chest and shoulders. Instead, aim for quiet, controlled breaths that fill the lower ribs and abdomen. A few minutes of this pattern during your warm-up can help you recognise what relaxed breathing feels like before the match becomes demanding.

Include breathing with movement. Walk, rotate your shoulders and practise gentle lunges while maintaining a steady rhythm. This prepares you for the way breathing must continue while you accelerate, stop and reach. Players looking for broader coaching and competition information can find official Rugby Fives resources through the national association.

Match your breath to your movement

During a rally, breathe out as you strike or make a forceful movement. An audible but controlled exhale can prevent you from holding your breath while hitting, reaching or pushing away from the wall. It also helps the shoulders and jaw stay loose, which supports quicker reactions.

Between movements, return to a quiet inhale. You do not need to count every breath during a fast exchange, but you can use a simple rhythm: inhale while preparing, exhale through the shot, then take another easy breath as you recover. This approach links respiratory control with footwork and reduces the chance of tightening late in a rally.

Try not to breathe only through the mouth when the pace rises. Mouth breathing is sometimes unavoidable, especially during intense play, but relaxed nasal breathing during slower moments can help control the rate of breathing. The aim is adaptability rather than forcing one method throughout the match.

Use the pause between points

The short period after a point is one of your best opportunities to recover. Turn away from the immediate action, lower your shoulders and take one or two slow breaths. A longer exhale can reduce the feeling of panic after an unforced error or a point that demanded several explosive movements.

Use a repeatable reset sequence: step back, breathe out, notice your feet and choose one clear intention for the next rally. Your intention might be “move early”, “watch the hand” or “keep the swing compact”. This keeps the mind focused on a practical task rather than replaying the previous point.

If your heart rate remains high, do not rush back into position simply because the opponent is ready. Take a natural recovery breath and communicate calmly with your partner or opponent when appropriate. In social competitions and school fixtures, respectful pauses also help create a safer and more enjoyable playing environment.

Recover after a long rally

After an extended exchange, breathing may be fast and shallow. Walk rather than stopping suddenly, allowing your arms to move naturally. Inhale gently and make the exhale smooth. This active recovery encourages circulation while your breathing returns towards a manageable rhythm.

When the court is warm or poorly ventilated, dehydration and heat can make breathlessness feel worse. This matters during summer competitions in places such as Perth or Adelaide, where indoor conditions may still become uncomfortable. Drink water during authorised breaks and pay attention to unusual dizziness, chest pain, confusion or breathlessness that does not settle.

A short breathing reset should support performance, never mask a medical problem. Stop play and seek appropriate medical assistance if symptoms feel severe, unfamiliar or out of proportion to the effort. Players with asthma or another respiratory condition should follow their clinician’s advice and keep prescribed medication available according to their individual plan.

Train breathing away from competition

Breathing control improves when it is practised during ordinary sessions, not introduced for the first time in a championship match. Add two or three minutes of controlled breathing before footwork drills, then repeat the same pattern during recovery. Gradually use it after harder rallies so your body learns to settle while still tired.

Conditioning work can also teach you to recover efficiently. After a short shuttle or movement drill, focus on lengthening the exhale without hunching your shoulders. Once your breathing becomes steadier, begin the next repetition. This gives you a practical measure of recovery without relying solely on a wearable device or heart-rate reading.

Coaches can include breathing cues in junior sessions by using simple language: “soft shoulders”, “breathe out on contact” and “reset before the next point”. That is more useful than asking young players to think about complex physiology. Australian schools, community centres and university sports programs can adapt these drills to small groups and shared indoor spaces.

Keep breathing natural under pressure

Competition nerves can change breathing before you even begin moving. You may notice a tight throat, clenched teeth or a tendency to gasp after every shot. Rather than trying to eliminate nerves, acknowledge the sensation and return attention to one physical cue, such as a relaxed jaw or a full exhale.

During a close game, use a discreet cue that does not interrupt your tactics. Pressing your thumb lightly against a finger, dropping your shoulders or breathing out as you turn into position can remind you to stay composed. The cue should be subtle enough to use in front of an opponent and quick enough for a busy match.

Breathing is part of concentration, not a replacement for technical preparation. Good positioning, clear communication and sound shot selection still determine the quality of your play. Calm breathing simply gives you better access to those skills when the score is tight and the court feels fast.

Choose techniques that fit your game

Different players respond to different breathing patterns. A steady three-count inhale and four-count exhale may suit a nervous beginner, while an experienced player may prefer one long exhale between points. Test methods in training and keep the version that feels comfortable, repeatable and compatible with your movement.

Match situation	Useful breathing approach	Main purpose
Before the first point	Gentle inhale, slightly longer exhale	Settle nerves and release tension
During a strike	Exhale through contact	Avoid holding the breath and stiffening
After a lost point	One slow exhale before refocusing	Interrupt frustration
After a long rally	Walk and breathe evenly	Support active recovery
In a hot indoor court	Controlled breathing with regular hydration	Manage exertion and heat strain
During a close finish	Use a familiar physical cue	Maintain focus under pressure

Build the habit gradually through club sessions, school training or informal games. If you are establishing Rugby Fives activity in an Australian community, share the routine with players and coaches so breathing becomes a normal part of warm-ups, recovery and match preparation.

Use your next training session to practise one breathing cue before play, one during rallies and one between points. Then carry those habits into fixtures and tournaments, where a calm breath can help you move cleanly, think clearly and enjoy the contest. Connect with the Rugby Fives community, explore opportunities to play and support the sport’s growth across Australia.

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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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