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Rugby Fives Association

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

The Best Stretches for Rugby Fives Players After a Game

Rugby Fives demands repeated bursts of speed, sudden stops, low defensive positions, lunges, reaches and rapid changes of direction. A match can leave the calves, thighs, hips, shoulders and forearms carrying considerable tension, even when the player does not feel especially tired at the final point.

A thoughtful cool-down helps the body move gradually from intense activity towards rest. Post-match stretching can support comfortable mobility, reduce the feeling of stiffness and give players a useful moment to notice how they are recovering. The aim is gentle restoration rather than forcing a deeper range of movement.

The most effective routine is short enough to use after fixtures, tournaments or training sessions. It should include easy movement first, followed by controlled static stretches that reflect the demands of the court.

Start With Movement, Not Stillness

Walking for five to ten minutes is a simple way to begin recovery. Move around the court or venue at an easy pace, allowing breathing and heart rate to settle gradually. Gentle ankle circles, shoulder rolls and relaxed arm swings can then prepare the joints for stretching.

Moving immediately into intense static positions is rarely necessary after a hard game. Muscles may feel tight because they are fatigued, rather than because they require aggressive stretching. Keep the first stage comfortable and use it to identify areas that need particular attention.

Players should also replace fluids and consider a balanced snack after prolonged competition. Stretching works best as part of a wider recovery routine that includes hydration, food, sleep and suitable rest between sessions.

Release The Calves And Ankles

The calves work hard during repeated accelerations, jumps and changes of direction. They also help stabilise the body when a player reaches for a difficult ball or pushes away from a low position. Tight calves can affect ankle movement and make later walking feel uncomfortable.

For a standing calf stretch, place both hands against a wall and step one foot back. Keep the rear heel connected to the floor, straighten the back leg without locking the knee and bend the front knee slightly. Lean forward until you feel a mild stretch through the upper calf. Hold for 20 to 30 seconds, breathe steadily and repeat on the other side.

To reach the deeper calf and Achilles area, use the same position but bend the rear knee slightly while keeping the heel down. The stretch should remain mild and controlled. Add slow ankle circles or gentle ankle flexion afterwards, especially if the match involved a lot of lunging and quick footwork.

Restore The Thighs And Hips

The quadriceps and hip flexors contribute to sprinting, crouching and repeated lunges. A standing quadriceps stretch is useful after a game: hold a wall for balance, bend one knee and bring the heel towards the seat. Hold the ankle or the front of the foot, keep the knees close together and avoid pulling the heel aggressively.

For the hip flexors, use a half-kneeling position with one knee on a comfortable surface and the other foot in front. Keep the torso upright, gently tighten the abdomen and move the pelvis forward a small amount. Avoid arching the lower back. A mild stretch should be felt at the front of the hip on the kneeling side.

The inner thighs also deserve attention because wide reaches and low defensive positions can place them under repeated load. Sit with the soles of the feet together and allow the knees to relax towards the floor without pressing them down. Keep the spine comfortably tall and hold the position while breathing slowly.

Ease The Hamstrings And Gluteal Muscles

Hamstrings and gluteal muscles help control deceleration and support powerful movement across the court. When they are tired, players may feel tension when bending forward or getting up from a low position. Gentle stretching can help restore a more comfortable range of motion.

Sit on the floor with one leg extended and the other leg bent comfortably. Keep the back relatively long and hinge forward from the hips towards the extended leg. Stop well before the stretch becomes sharp or causes the back to round heavily. Hold for 20 to 30 seconds, then change sides.

A lying figure-four stretch can target the gluteal muscles. Lie on your back, place one ankle across the opposite thigh and draw the supporting leg towards you. Keep the shoulders relaxed and the movement gradual. Players with current hip, back or knee symptoms should use a smaller range or seek advice from a qualified health professional.

Give The Upper Body Equal Attention

Rugby Fives is played with the hands, so the shoulders, chest, forearms and wrists also deserve a place in a recovery routine. Repeated striking, bracing against walls and reaching overhead can leave the upper body tense, particularly after a long singles match or intensive doubles session.

For the chest and front of the shoulder, stand beside a wall or doorway and place one forearm against it. Turn the torso away slightly until a gentle opening is felt across the chest. Keep the shoulder away from the ear and avoid twisting forcefully. Repeat with the other side.

To stretch the upper back, clasp the hands in front of the body, reach the arms forward and allow the shoulder blades to spread. For the forearms, extend one arm with the palm facing up and gently draw the fingers down with the other hand. Turn the palm down and repeat in the opposite direction, keeping both versions light.

Area	Stretch	Suggested Hold	Main Cue
Calves	Standing wall stretch	20–30 seconds each side	Keep the heel grounded
Quadriceps	Standing heel-to-seat stretch	20–30 seconds each side	Keep knees close
Hip flexors	Half-kneeling stretch	20–30 seconds each side	Keep the torso upright
Inner thighs	Seated butterfly stretch	20–30 seconds	Let the knees relax
Hamstrings	Seated single-leg reach	20–30 seconds each side	Hinge from the hips
Glutes	Lying figure-four stretch	20–30 seconds each side	Keep the shoulders relaxed
Chest and shoulders	Wall chest opener	20–30 seconds each side	Avoid forcing the turn
Forearms and wrists	Wrist flexor and extensor stretches	15–20 seconds each direction	Use gentle pressure

Build A Routine That Players Will Use

A post-match routine does not need to be long. After walking and drinking some water, choose six to eight stretches from the sequence above. Spend around 20 to 30 seconds on each side, breathing smoothly and avoiding bouncing. If time is limited, prioritise the calves, hips, thighs and the areas that feel most loaded.

Useful habits include:

Walk for five to ten minutes before beginning static stretches.
Hold each position at a mild, steady intensity rather than chasing maximum range.
Repeat both sides, even when one side feels tighter.
Stop if a stretch causes sharp pain, numbness, tingling or increasing discomfort.
Record recurring tightness and discuss it with a coach, physiotherapist or other qualified professional.

Stretching should leave the body feeling looser or calmer, not strained. Persistent swelling, significant bruising, joint instability or pain that changes normal movement should be assessed rather than managed through stretching alone.

Make Recovery Part Of Rugby Fives

The value of post-game mobility comes from consistency. A player who spends a few calm minutes stretching after each fixture may find it easier to maintain comfortable movement between matches, while coaches can include a short cool-down in training and tournament schedules. This also gives teams a shared routine that supports good preparation and awareness of physical wellbeing.

Clubs and schools can adapt the sequence for different ages and abilities by offering standing alternatives, using walls for balance and allowing players to choose a comfortable range. Coaches should demonstrate relaxed breathing and remind participants that flexibility varies from person to person.

Use the next Rugby Fives session as an opportunity to practise this recovery sequence, then make it part of your regular post-match habits. Connect with the Rugby Fives Association, find local playing opportunities and help build a culture in which strong performance is matched by sensible recovery.

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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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