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

Best gym exercises for Rugby Fives power

Rugby Fives turns a small pitch into a collision, sprinting and support game. Players must accelerate, absorb contact, carry a ball through traffic and repeat high-intensity efforts after brief recovery. The best gym lifts for this game train whole-body force, coordination and the ability to apply force quickly rather than chasing isolated gym records.

A strong programme combines lower-body strength with explosive intent. Trap-bar deadlifts, rear-foot-elevated split squats, pull-ups, landmine presses, medicine-ball throws, power cleans and loaded carries cover the main physical demands. Broad jumps, lateral bounds and short acceleration drills add speed, while trunk and shoulder work help players remain upright and prepared for contact.

For Australian players, the programme must also accommodate hot conditions, compressed weekends and schedules built around work, school and volunteer rosters. Training should be challenging enough to develop power but flexible enough to survive ordinary club life, travel and competing recovery demands.

Technique should progress before load, and gym work should feed match speed rather than replace it. Begin with easy movement, then drills that raise the heart rate, change direction and rehearse contact positions. Only then should players move into maximal speed or heavy work.

Build force from the ground up

Begin with a squat or trap-bar deadlift, then add single-leg strength. Choose a load that allows the hips and knees to bend together, the trunk to remain braced and the bar to travel vertically. Rear-foot-elevated split squats, step-ups and single-leg squats challenge each side to accept force, supporting quicker cutting, kicking balance and stable landings. Two to four sets of four to eight controlled repetitions provide a useful starting point.

Loaded marches, suitcase carries and farmer carries develop grip, trunk strength and the ability to remain braced while moving. Keep each carry short enough to preserve posture; a 20–30-metre carry should not deteriorate into a stooped shuffle. Pair bilateral strength with unilateral exercises and note whether one side shifts or rises early. Before power work, clubs can use the Rugby Fives Association’s warm-up drill guidance to connect easy movement with progressively faster actions.

Turn strength into rapid power

Fast intent matters more than maximal fatigue. Hang power cleans, jump squats and medicine-ball scoop throws train the ability to produce force quickly. Use loads that remain fast: jump high enough to leave the floor cleanly, land quietly with the hips and knees aligned, and reset before repeating. Three to five sets of three to five repetitions distinguish power work from the longer effort sets used for general strength.

On the pitch, broad jumps, hurdle hops and lateral bounds develop horizontal force and landing control. Keep every contact crisp and the distances short enough to preserve body shape. When players are fresh, pair strength with resisted sled pushes or 10–20-metre sprints. The aim is to transfer greater force into the opening metres of a chase, then maintain technique as fatigue builds.

Train pulling, bracing and contact readiness

Rugby Fives requires players to hold their position, support a carry and resist contact, so pulling and anti-extension strength deserve equal attention with pressing. Pull-ups, chest-supported rows and single-arm cable rows develop the upper back. Landmine presses and push-ups add pushing capacity without placing the same shoulder-dominant demand on the body as an unstable barbell press. Two to three sets of six to 12 repetitions are practical starting points.

Core work should resemble the actions seen in matches. Pallof presses and carry handles resist unwanted rotation, while side planks control lateral movement. Rotational medicine-ball throws develop force through the trunk, and scapular push-ups support shoulder mechanics. Leave heavy neck loading to a qualified practitioner, especially for inexperienced players. Confident alignment and repeatable movement patterns are more valuable than attempting exercises that cannot be controlled.

Fit the programme to Australian club life

A realistic plan respects Australian routines. In Sydney, weekday training often sits around office hours and public-transport journeys. Melbourne’s changeable weather can move a session between an outdoor pitch and an indoor gym, while Brisbane’s humid summer evenings encourage shorter sessions or air-conditioned venues. Asking about employment shifts, transport and family responsibilities during registration produces a more workable programme than a generic three-days-per-week template.

The Australian fitness market gives clubs several options, including 24-hour commercial gyms, boutique strength studios and clinics with sports physiotherapists. Community teams can begin with free weights, resistance bands, medicine balls and a safe sled rather than buying a complete gym. Safe Work Australia coordinates model work health and safety rules, while each state and territory enforces its own legislation. Paid coaches must control training hazards, and clubs should maintain public liability cover, emergency procedures and clear supervision arrangements.

Inclusive outreach adds another reason to keep the programme understandable. Brisbane Diamantina’s maternal vaccination uptake strategies demonstrates how community organisations can use trusted messengers, specific information and clear next steps to encourage participation. Rugby clubs can apply that same discipline when welcoming parents, carers and school partners: explain the session, expected standards, available support and the person responsible for enquiries.

Progress safely and avoid stalled weeks

Cycle the programme instead of constantly adding weight. Use two or three weeks of progressive loading, then reduce volume by roughly a quarter to half while retaining the movement pattern. Pause a set whenever bar path, landing mechanics or range of motion deteriorates. Recording selected lifts from the front and side can help identify changes, while a qualified coach should check movements that involve meaningful loading or technical risk.

Recovery is part of power development because sleep, food and hydration determine whether adaptations appear on the pitch. In Brisbane’s heat, place demanding work in cooler parts of the day, carry water and remove unnecessary clothing between efforts. Keep at least one lighter day each week. Soreness that changes technique or persists for several days should prompt a medical assessment rather than an automatic increase in training load.

Compare lifts, then build your weekly session

No single exercise wins. Choose the movement that addresses the player’s limiting quality, then progress it with a clear target. A balanced week might include a trap-bar deadlift or squat, a unilateral squat, a pull-up or row, a medicine-ball throw and short jumping drills. Finish with a field exercise that rehearses the desired match action while the player is fresh but has already experienced some fatigue.

Exercise	Main training target	Useful variation	Rugby Fives transfer
Trap-bar deadlift	Whole-body force	Tempo deadlift	Contact, tackling and ball carrying
Rear-foot-elevated split squat	Single-leg strength	Alternate legs by set	Cutting, kicking balance and landing
Power clean	Rapid force production	Hang clean or dumbbell clean	Acceleration through contact
Medicine-ball scoop throw	Explosive upper-body force	Rotational throw	Passing and driving into space
Broad jump	Horizontal power	Bound-and-stick drill	The first steps of a chase
Pull-up or chest-supported row	Upper-back pulling strength	Single-arm cable row	Carrying and contact posture
Landmine press	Controlled pushing strength	Half-kneeling stance	Reaching, passing and bracing
Pallof press	Anti-rotation trunk strength	Long-lever hold	Stability through contact

Choose two lifts for the next four weeks, arrange a technique check with a qualified coach and add the session to your club timetable. Mark the warm-up and recovery slots in the same plan, then reassess performance on the pitch through sprint times, contact confidence and ball-carrying quality.

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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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