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Rugby Fives Association

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

Stretching routines that support Rugby Fives players

Rugby Fives is a fast, reactive court sport that asks players to move in several directions within seconds. Lunges, sharp changes of direction, low defensive positions and repeated reaches towards the front and side walls place particular demands on the calves, hips, groins, hamstrings, shoulders and upper back.

A useful mobility routine should prepare the body for those movements rather than simply making a player feel temporarily loose. Dynamic exercises before a match can raise body temperature and rehearse court positions, while slower stretches after training can help restore comfortable movement and identify areas that need attention.

Australian players also need to consider the environment around their training. A summer session in Brisbane or Perth may begin in warm, humid conditions, while an early morning court in Melbourne or Canberra can leave muscles feeling stiff. Hydration, gradual warm-up and sensible recovery are important parts of flexibility work in every climate.

Stretching cannot replace strength, footwork practice or sound coaching. It works best as part of a complete preparation routine supported by qualified coaches, appropriate footwear and a gradual approach to training load. The following sequence can be adapted for players, schools, clubs and community sessions.

Prepare the joints before taking the court

Begin with five to eight minutes of easy movement. Jog along the court, walk briskly, perform gentle side steps or use low-intensity skips. The aim is to increase circulation without creating fatigue. Players arriving after a long drive, desk-based workday or school lesson may need a little longer before moving into faster drills.

Follow the general movement with controlled mobility exercises. Ankle circles, heel raises, knee bends and hip rotations prepare joints that are heavily involved in low defensive positions and quick pushes away from the wall. Keep each movement smooth and stay within a comfortable range.

Dynamic stretches are more suitable before Rugby Fives than long periods of still stretching. Try walking lunges with an overhead reach, alternating hamstring sweeps, lateral lunges and controlled leg swings. Complete six to ten repetitions per side, avoiding forceful bouncing or sudden end-range movements.

Build mobility for the lower body

The ankles and calves influence how effectively a player can accelerate, stop and stay balanced. Stand facing a wall with one foot behind the other, keep the rear heel down and gently bend the front knee. This creates a calf stretch without forcing the ankle. Hold for 20 to 30 seconds during a general mobility session, then repeat on the other side.

For match preparation, use ankle rocks instead. Place one foot forward and move the knee slowly over the middle toes while keeping the heel grounded. Perform eight controlled repetitions per side. If the heel lifts early, reduce the range rather than allowing the foot to roll inwards.

The hips and groins need to tolerate wide stances and lateral movement. A deep squat hold supported by a post or partner can open the hips, but it should remain comfortable. Another useful option is a lateral lunge: step to one side, bend the stepping knee, keep the opposite leg longer and return under control. Complete six to eight repetitions each way.

Hamstring mobility can be trained with a standing sweep. Place one heel forward with the toes raised, hinge at the hips while keeping the back long, then return to standing. This is preferable to aggressively reaching for the toes, particularly when the player is cold or has a history of posterior thigh problems.

Use a balanced routine before and after play

The timing and purpose of a stretch matter as much as the exercise itself. Before play, choose active movements that resemble court actions. After training, slower stretches can help a player settle down and maintain comfortable range of motion. Neither style should cause sharp pain, numbness or a strong pulling sensation that worsens with each repetition.

Area	Before play	After play	Useful cue
Calves and ankles	Ankle rocks, heel raises, light skipping	Wall calf stretch	Keep the heel controlled
Hamstrings	Walking sweeps, leg swings	Supported hinge stretch	Keep the spine long
Hips and groins	Lateral lunges, hip circles	Gentle frog or butterfly position	Do not force the knees down
Quadriceps	Walking lunge, heel-to-seat steps	Standing quad stretch	Keep knees close together
Shoulders and upper back	Arm circles, wall reaches	Cross-body shoulder stretch	Avoid shrugging
Trunk rotation	Open-book standing rotations	Easy seated rotation	Rotate through the upper back

A practical pre-match sequence might take ten minutes: two minutes of easy jogging, followed by ankle rocks, hip circles, walking lunges, lateral lunges, leg sweeps, arm circles and three short accelerations. The final movements should gradually approach match speed so the player is ready for rapid reactions rather than simply feeling relaxed.

After a session, walk slowly for a few minutes before stretching. Hold two or three comfortable positions for 20 to 30 seconds, concentrating on the calves, hip flexors, quadriceps, hamstrings and shoulders. Breathing should remain steady. A longer hold is not automatically better, and forcing flexibility after a demanding match can aggravate already tired tissue.

Protect the shoulders and spine

Although Rugby Fives is played with the hands, the shoulder complex and upper back are easy to overlook. Reaching for a high return, bracing against a wall or repeatedly swinging the arm can create stiffness around the chest, upper back and shoulder blade. Players should include arm circles, scapular squeezes and wall slides in their preparation.

For a wall slide, stand with the back against a wall if comfortable, place the arms in a relaxed “goalpost” position and slowly move them upwards without shrugging. The movement may be small. Quality matters more than reaching overhead. Eight repetitions are enough during a warm-up.

Standing trunk rotations can prepare the torso for quick changes of direction. Keep the feet stable, rotate gently through the upper back and return to centre. Avoid using momentum to force a larger range. After play, a relaxed child’s-pose variation or open-book movement may help reduce the feeling of tightness across the back, provided it is pain-free.

Players with recurring shoulder pain, groin symptoms or lower-back discomfort should obtain an assessment from a physiotherapist or sports medicine professional. In Australia, practitioners registered through the Australian Health Practitioner Regulation Agency can be checked through the national register. A coach can modify a session, but should not diagnose an injury.

Make flexibility work sustainable

Consistency is more useful than occasional, exhausting stretching sessions. Players can perform five minutes of mobility on non-training days, especially after sitting for long periods or travelling to fixtures. A short home routine using a wall, chair and towel is usually enough; expensive equipment is rarely necessary.

Australian clubs often operate across mixed indoor and outdoor facilities, and court availability can make routines rushed. Coaches can build mobility into the first part of every session instead of treating it as an optional extra. Schools and community programmes can use simple movements that need no mats, resistance bands or specialist flooring.

Warm conditions in Darwin, Brisbane and parts of Sydney may make players feel mobile before they are adequately prepared, while dry heat can increase fluid losses. Players should drink regularly, use breathable clothing and avoid interpreting heavy sweating as proof that the warm-up is complete. In cooler areas such as Tasmania or Canberra, extra gradual movement may be needed before deeper lunges and faster footwork.

Clubs also have a responsibility to provide a reasonably safe training environment under applicable state or territory work health and safety requirements. That includes sensible supervision, hazard checks and procedures for responding to injury. Coaches working with children should follow their organisation’s safeguarding rules and relevant Working With Children requirements, which vary between Australian jurisdictions.

A Rugby Fives player can begin this week with a simple habit: arrive early, move for five minutes, complete active mobility from ankles to shoulders, then finish with sport-specific footwork. After play, walk, breathe and use a few gentle static stretches. Clubs, schools and individual players can build this routine into regular sessions and use the Rugby Fives Association’s competitions, coaching and community networks to keep participation active, prepared and enjoyable.

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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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