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Rugby Fives Association

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

Make Every Rugby Fives Warm-Up Count

Rugby Fives combines rapid acceleration, sharp changes of direction, passing and kicking in a non-contact format. Warm-up routines have a clear role in preventing Rugby Fives injuries by preparing muscles, joints and the nervous system, although no routine can remove every risk. A useful warm-up moves from easy movement to match-specific speed and skill instead of treating movement as an afterthought.

The Rugby Fives Association, the UK national governing body and registered charity, supports participation through coaching, school programmes and community events. That practical approach fits Australian settings, where volunteers, shared facilities and busy calendars can make lengthy warm-ups difficult. The strongest routines are simple, repeatable and built around the actions players will perform.

Australian players may arrive straight from school, work or a long drive, sometimes on a cool morning after a humid night. Ten focused minutes can be valuable before training, while competition may justify a longer progression. The routine should raise circulation, restore comfortable movement, rehearse rugby skills and leave the athlete ready to sprint.

Prepare the body for rapid movement

Warming up increases blood flow, muscle temperature and neural activation. This prepares fibres to generate force and helps the body recognise the speed, coordination and balance demands of Rugby Fives. The aim is gradual preparation, not forcing joints through positions they cannot reach comfortably.

Long, passive stretches should not replace an active routine. Dynamic mobility—such as walking lunges, leg swings, ankle rocks and hip rotations—can rehearse movement while preserving momentum. A short mobility hold may still be appropriate for an individual athlete, but prolonged stretching should not be the main preparation for quick footwork or sprinting.

Rugby Fives has no tackles, so collision-based warm-ups are unnecessary. Movement screening should instead consider how an athlete runs, cuts, decelerates and handles the ball. Sharp pain, dizziness or loss of coordination is a reason to stop, not push through.

Build a progressive match-day routine

A complete preparation commonly lasts 10–18 minutes. Begin with two or three minutes of easy jogging, marching or skips, then add controlled mobility for the ankles, hips, spine and shoulders. Increase speed gradually before introducing longer strides, lateral movement or changes of direction.

The middle section should rehearse match movement patterns. Small accelerations, lateral shuffles, crossover steps, controlled bounds and quick deceleration develop the mechanics needed for Rugby Fives. Each action should begin slowly and become quicker only when technique remains controlled.

Finish with short passing sequences, catches, lateral transfers and kicking activities. Partner drills allow players to raise intensity through the ball rather than completing an isolated running session. A few repetitions at match pace then connect the physical preparation to the work about to begin.

Target the muscles and joints under load

Ankles, calves, hamstrings, quadriceps and knees must tolerate repeated running and cutting. Calf raises, quick-feet drills, hamstring curls, split-stance hinges and low stepovers activate the lower limb. Players should land quietly, maintain suitable knee alignment and progress only when the movement feels controlled.

Groin and hip injuries can emerge when players generate sideways force without sufficient strength or capacity. Side shuffles, lateral lunges, adductor rocks, hip abduction exercises and anti-rotation core work support the demands of changing direction. These exercises should not provoke pain in the groin.

The shoulder, elbow, wrist and hand also need preparation for passing and catching. Band rows, scapular retraction, arm swings through comfortable ranges, wrist circles and gradual grip work can build useful control. Keep the final ball work specific, balanced and forceful without rehearsing excessive load through the fingers or wrist.

Adjust for Australian playing conditions

Sydney’s humid summer mornings and Melbourne’s rapidly changing conditions require different choices from the same routine. In heat, warm up under shade if possible, use lighter clothing and begin with low-intensity movement. In cool or damp weather, spend longer on joint mobility and gradual acceleration before exposing the athlete to faster play.

Community Rugby Fives events may take place on grass, synthetic surfaces or shared ovals. Slippery ground calls for smaller steps and lower bounds, while a hard surface may increase impact through the calves and knees. Players should check footwear, remove wet tape where appropriate and modify speed to suit the surface.

Long journeys to school carnivals or interstate tournaments can also affect preparation. After travel, use an easy cycle, marching, ankle movements and controlled mobility before adding direction changes. This restores movement patterns without asking a stiff or tired body to produce immediate match intensity.

Make short routines workable for clubs and schools

Volunteer coaches and teacher-organised teams need a routine that fits real schedules. A club can appoint warm-up leaders, display the sequence at the venue and use the same cues each week. A short set requiring only a ball, marker cones and a little open space is easier to sustain than one dependent on specialist equipment.

Inclusive preparation matters too. Players with disability, a previous injury or limited mobility can use seated or low-impact alternatives, supported by appropriate health professionals. Rugby Fives’ value comes from offering participation pathways, and no athlete should be excluded because the main routine does not fit their needs.

Consistency should be built into club culture. Managers can include preparation in pre-match briefings, school programmes and tournament schedules, then ask players which exercises feel relevant. Regular use makes good movement habits part of how Rugby Fives is played, not an optional activity completed immediately before kick-off.

Match preparation to training load

Back-to-back fixtures and multi-event carnivals require adjustment. A player who completed hard running, strength work or several matches recently may need extra mobility and more time at low intensity. The warm-up should prepare for the next session without adding unnecessary fatigue.

Players can record how long their preparation takes, which movements remain uncomfortable and how they feel afterward. Persistent pain, unusual asymmetry or declining coordination should prompt assessment rather than an extra running drill. A warm-up can reveal readiness needs, but it is not a diagnostic tool.

Warm-ups complement progressive strength, conditioning, recovery and sensible training loads. Evidence from rugby and similar field sports supports general preparation combined with movement-control and technical rehearsal, yet a short routine cannot replace a well-designed weekly programme.

Routine	Best setting	Main components	Primary benefit	Common mistake
Quick activation	Training or a short session	Easy movement, mobility and low-speed footwork	Reduces stiffness and prepares joints	Focusing only on static stretching
Full match preparation	Club, school or tournament play	Gradual running, direction changes, ball work	Builds confidence at match intensity	Starting with full-speed running
Travel or stiffness add-on	After driving, flying or a restful morning	Marching, ankle movement, controlled mobility	Restores comfort before the main routine	Using it as a substitute for full preparation

Turn preparation into a lasting habit

The best warm-up is the one players can complete accurately and consistently. It should match the player’s training load, surroundings and available time while rehearsing the passing, kicking and rapid movement that define Rugby Fives.

Choose a routine today, appoint a warm-up lead for the next club or school event, and make every preparation session a visible part of safe Rugby Fives participation.

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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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