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Rugby Fives Association

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

Essential Stretches for Rugby Fives Hip Flexibility

Rugby Fives is a game built on lunges, deep crouches and sudden changes of direction, so the hips take a beating every time you step onto court. A player who cannot drop low to cut out a volley or pivot quickly off the back foot will find the ball rebounding past them again and again. Tight hip flexors and glutes also load extra stress on the lower back and knees, which is the last thing anyone wants heading into a long afternoon of fixtures.

Aussie players who juggle Rugby Fives with winter footy, summer cricket or a weekend surf often notice the same pattern: their hips tighten up across the season, and movement feels clunky. Adding a focused stretching routine, ideally three to four times a week, can change that picture quickly. Below is a practical guide to the stretches that pay off most for the sport, with a routine you can run through in your lunch break, after training, or while the kettle is on for a post-match cuppa.

Why Hip Flexibility Changes Your Game

The shape of a Rugby Fives court rewards players who can sink low and spring back up. Returning a low ball at the front of the court requires a deep lateral lunge, and chasing down a cut shot off the side wall often means pivoting on a single leg while the other hip opens. Without reasonable range through the hip socket, players compensate with their lower back, which leads to soreness by Sunday arvo.

Flexibility also protects against the awkward landings that come from misjudging a return. The ball can sit up or skid low, and the body has to react in a split second. A mobile hip acts like a shock absorber, spreading the load across muscles that are ready to move. Players who train hip mobility consistently report feeling lighter on their feet and more confident chasing balls that would have beaten them a season ago.

Dynamic Stretches to Use in Your Warm-Up

Dynamic work primes the nervous system, raises body temperature and tells the joints that bigger ranges are coming. Aim to spend eight to ten minutes on these movements before stepping on court.

Walking lunges with a torso rotation are a favourite at Australian club nights because they open the hip flexors while warming the thoracic spine. Take a long step forward, drop the back knee towards the floor, then rotate the arms and shoulders towards the front leg. Alternate sides for ten reps.

Leg swings come next. Holding the court wall or a bench for balance, swing one leg forward and back like a pendulum, then across the body in a side-to-side motion. Two sets of fifteen each leg will wake the glutes and the hip rotators without exhausting them. In Melbourne, players often do these in the change rooms before a chilly winter match, while in Brisbane the same routine doubles as a way to stay loose in the humidity.

Hip circles finish the warm-up. Hands on hips, draw big circles with the pelvis, then reverse direction. This lubricates the joint capsule and is especially useful for older players whose hips feel stiff after a long drive in the car to a weekend carnival.

Deep Static Stretches for Cool Down and Recovery

Static holds belong after a match or on dedicated recovery days, when the body is warm and the muscles are happy to lengthen. Hold each stretch for thirty to forty-five seconds and breathe slowly through any tightness.

The pigeon pose is a classic for opening the glutes and external rotators. From a press-up position, bring one knee towards the same-side wrist and extend the other leg straight back. Sink the hips down and fold forward over the front knee. Players who have been sitting at a desk all week often find this stretch almost embarrassing at first, which is a fair sign it is needed.

The 90/90 stretch targets both internal and external rotation in one position. Sit on the floor with both knees bent at right angles, one in front and one behind, then lean gently over the front shin. Switch sides and repeat. It is a brilliant stretch for anyone who has spent the morning in the surf at Bondi and then driven straight to a game, because the hip rotators are exactly what get locked up from paddling and sitting.

For the front of the hip, the couch stretch is hard to beat. With one foot up against a wall or the back of a couch and the same-side knee on the ground, tuck the pelvis under and feel a deep stretch through the quad and hip flexor. Runners, rowers and any player who trains hard in the gym will recognise the burn here. Hold for at least forty seconds per side and try not to cheat by arching the lower back.

The frog stretch rounds out the session. On hands and knees, slide the knees wide and drop the hips back towards the heels, keeping the inner thighs pressing towards the floor. This opens the adductors, which are constantly braking and pushing off in Fives. Finish with a few slow breaths and you are good to head to the club barbie.

Matching Stretches to Court Conditions Around Australia

Australian courts vary wildly depending on where you play. School courts in Sydney's eastern suburbs tend to be smooth and fast, demanding quicker hip reactions, while older university courts in Adelaide can feel heavy underfoot, asking more from the glutes. Adjusting your routine to the conditions is part of the fun.

In tropical north Queensland, humidity softens muscles early, so players often get away with shorter warm-ups but need extra cool-down work to prevent next-day tightness. Down in Tassie or on a foggy winter morning in Canberra, the cold can lock the hips up before the first ball is hit, so spending longer on dynamic drills and a few light bounces on the spot pays off. Most experienced players keep a spare pair of trackies in their bag for the warm-up, then strip down once the body is moving properly.

Travelling to a tournament in Perth or flying up to a national event means long periods of sitting, which is a recipe for tight hip flexors. Doing a quick seated glute stretch and a standing hip flexor opener on the plane, and a longer mobility session the night before play, can make a real difference to how the body responds on day one.

Building a Weekly Hip Routine That Sticks

A routine only works if it fits around real life. For most club players, three short sessions a week beats one marathon effort. Pair dynamic drills with your on-court warm-up, run a static routine on two rest days, and add one longer mobility session on the weekend when time is less pressured.

Tracking progress helps. Note how deep you can sink into a squat, or how easily you can drop into a lunge without losing balance. Within a month, most players notice a clear difference, and a season of consistent work can transform how the sport feels. Australian players are no strangers to a bit of graft, and the hip responds just like any other part of the body when given regular attention.

Stretch	Type	Best Time	Target Area	Difficulty
Walking lunge with rotation	Dynamic	Pre-match warm-up	Hip flexors, thoracic spine	Low
Leg swings	Dynamic	Pre-match warm-up	Glutes, hip rotators	Low
Hip circles	Dynamic	Pre-match warm-up	Joint capsule, full hip	Low
Pigeon pose	Static	Cool down or recovery	Glutes, external rotators	Medium
90/90 stretch	Static	Cool down or recovery	Internal and external rotators	Medium
Couch stretch	Static	Cool down or recovery	Hip flexors, quadriceps	High
Frog stretch	Static	Cool down or recovery	Adductors, inner thigh	Medium

If you want to take your Rugby Fives to the next level, start with the dynamic stretches on your next training night and add the static holds once you are home. Browse the Rugby Fives Association website for coaching contacts, fixture lists and club directories across the country, and book a court with a mate this weekend. Your hips, and your results, will thank you for it.

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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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