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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 Before and After a Match

Rugby Fives is a fast, reactive sport that asks players to accelerate, stop, reach, rotate and change direction repeatedly in a confined court. A well-chosen mobility routine can help prepare the hips, ankles, shoulders and upper back for these demands while making movement feel smoother from the first rally.

Stretching works best as part of a wider preparation plan. Players should raise their body temperature, mobilise the joints and rehearse sport-specific actions before a match. Longer, relaxed stretches are generally more suitable after play, when the aim is to ease tension and restore comfortable range of movement.

No routine can guarantee that injuries will be avoided. Existing pain, swelling or restricted movement should be assessed by a qualified health professional, and young players should learn these exercises under suitable supervision. The stretches below are practical options for healthy players and can be adapted to individual needs.

Why Mobility Matters In Rugby Fives

Rugby Fives places particular demands on the lower body. Players often move from a low stance into a quick sprint, reach wide for the ball or lunge towards a wall. The calves, hamstrings, quadriceps, glutes and hip flexors must work together while the ankles and hips allow enough movement for balance.

The upper body is involved throughout a match too. Reaching, striking and turning call on the shoulders, chest, wrists and upper back. Good mobility does not mean forcing every joint into a large range. It means having enough control to reach useful positions without losing balance or placing unnecessary stress on another area.

A warm-up should therefore combine flexibility with coordination. Gentle mobility drills followed by progressive footwork are usually more relevant to Rugby Fives than holding demanding static positions immediately before play.

Preparing The Body Before A Match

Begin with five to ten minutes of easy movement. Jogging, brisk walking, side steps and gentle court shuffles gradually increase circulation and body temperature. The pace should rise in stages, leaving the player warm and alert rather than tired.

Dynamic stretches then take the joints through controlled movements. Try walking lunges with an overhead reach, alternating side lunges, leg swings and arm circles. Perform each movement smoothly, using a comfortable range and avoiding bouncing. Around eight to twelve repetitions per side is usually enough for a general warm-up.

Area	Dynamic movement before play	Gentle hold after play	Main purpose
Calves and ankles	Ankle rocks and controlled heel raises	Wall calf stretch	Support push-off and court movement
Hamstrings	Walking knee extension sweeps	Seated or standing hamstring stretch	Prepare for reaching and lunging
Hips	Walking lunges and hip circles	Half-kneeling hip-flexor stretch	Improve stride and low positions
Inner thighs	Side lunges	Supported side-lunge hold	Assist lateral movement
Shoulders and upper back	Arm circles and open-book rotations	Cross-body shoulder stretch	Prepare reaching and striking

Dynamic Stretches For Court Movement

The walking lunge with rotation is a useful full-body exercise. Step forward, lower under control and keep the front knee aligned with the foot. Rotate the torso gently towards the front leg, then stand and repeat on the opposite side. This prepares the hips, thighs and upper back for reaching while moving forward.

For lateral movement, use controlled side lunges. Step to one side, bend that knee and send the hips back while keeping the other leg relatively long. Push through the planted foot to return to the centre. Stay tall through the chest and keep the movement shallow at first, particularly if the groin or inner thigh feels tight.

Ankle rocks are valuable for players who spend time in a low stance. Place one foot ahead, keep the heel down and guide the knee gently towards the toes, then return. This should feel like a controlled ankle movement rather than a forced stretch. Add light heel raises afterwards to wake up the calf muscles before rapid changes of direction.

Arm circles, shoulder rolls and trunk rotations complete the preparation. Keep the circles small initially and gradually enlarge them. The aim is to lubricate movement and coordinate the shoulders and torso, not to exhaust the muscles before the match begins.

Relaxed Stretches After Play

After the final rally, walk or move easily for several minutes before stretching. This allows breathing and heart rate to settle gradually. Post-match stretching should feel mild to moderate, with no sharp pain, tingling or aggressive pulling.

For the hip flexors, kneel with one foot forward and gently draw the pelvis underneath the body. Shift forward only until a stretch is felt at the front of the rear hip. The glute stretch can be performed seated or lying down by bringing one ankle across the opposite thigh and drawing the legs closer with a straight back.

A calf stretch uses a wall or stable surface for support. Place one leg behind, keep the heel grounded and bend the front knee slightly. To involve different parts of the calf, repeat with the rear knee straight and then softly bent. Hold each position for about 20 to 30 seconds while breathing steadily.

For the hamstrings, sit tall with one leg extended or stand with the heel supported on a low step. Hinge from the hips rather than rounding forcefully through the back. A cross-body shoulder stretch and a gentle chest-opening stretch against a wall can help settle the upper body after repeated reaching and striking.

Areas That Need Extra Attention

Players with limited ankle movement may compensate by turning the feet out or lifting the heels during lunges. Regular ankle mobility work can help, but forcing the knee forward or pressing into pain is counterproductive. Small, consistent movements are preferable to occasional intense stretching.

Tight hip flexors can make it harder to maintain a strong low position. The half-kneeling stretch described above is useful when performed with the ribs stacked over the pelvis. Adding a gentle glute squeeze on the kneeling side often makes the position more controlled and prevents the lower back from arching.

The groin and inner thigh also deserve care because Rugby Fives involves repeated lateral movement. Side lunges, gentle adductor rocks and controlled bodyweight squats can prepare this region before play. After a match, use a supported side-lunge position rather than dropping into a deep stretch if the area feels fatigued.

Shoulder mobility should remain comfortable and symmetrical. Players who notice recurring shoulder pain, instability or weakness should seek individual advice rather than trying to stretch through symptoms. A coach, physiotherapist or sports medicine professional can help identify whether mobility, strength or technique needs attention.

A Practical Routine For Training And Competition

A complete pre-match routine can be brief. Start with easy movement, then complete ankle rocks, leg swings, walking lunges, side lunges, torso rotations and arm circles. Finish with gradual accelerations, short shuffles and a few controlled changes of direction. This sequence prepares the body for the speed and angles found on court.

After play, use a slower reset. Walk until breathing becomes comfortable, drink enough fluid and then choose four or five stretches that address the areas worked hardest. Hold each for 20 to 30 seconds, repeat once if useful and avoid turning recovery into another demanding workout.

Use dynamic movements before a match and longer relaxed holds afterwards.
Keep every stretch controlled, pain-free and appropriate to current fitness.
Prioritise calves, hips, hamstrings, inner thighs, shoulders and upper back.
Rehearse lunges, shuffles and reaches so mobility transfers to court movement.
Seek professional assessment for persistent pain, swelling, weakness or loss of movement.

Keep Moving Between Matches

Stretching is most effective when it supports regular training, strength work, sleep and sensible recovery. Players can include short mobility sessions on practice days, especially after long periods of sitting or following demanding tournaments. Recording which movements feel restricted may also help coaches tailor warm-ups for individuals and teams.

Rugby Fives thrives when players of different ages and experience levels can move confidently and enjoy the game. Explore competitions, coaching opportunities and community activities through the Rugby Fives Association, and bring a consistent warm-up and recovery routine to your next session.

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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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