Touch Rugby for Single Parents: Back to Team Sport

A lot of dads I coach played rugby at school or university and then stopped the moment work and kids arrived. Full-contact rugby at 40 with a family to look after alone is a hard sell. Nobody wants to explain to the school that they cannot do pick-up this week because of a scrum. That is why touch rugby for single parents is such a good option. It keeps the running, passing and team banter, and takes away the tackles. Mums play it too, and many sessions are mixed.

The catch is that touch is fast. It is basically repeated sprints with sudden changes of direction, and the muscle that takes the hit in returning players over 35 is the hamstring. So this post covers getting back into team sport, the conditioning to do before your first session, and a hamstring plan I would give to anyone in my classes.

What touch rugby is like

• A “tackle” is a two-handed touch. After a touch, the attacking team restarts quickly.
• Teams usually get a set number of touches before the ball goes to the other side.
• Passes go backwards, as in rugby union and league.
• There are no scrums, rucks or lineouts, so no wrestling on the floor.
• Games are often short, with rolling substitutions, which suits people coming back to fitness.

Many rugby clubs and social leagues run touch sessions, often on summer evenings. Search for “touch rugby” with your area, and look for beginner or social nights.

Why touch rugby for single parents makes sense

• Low contact, lower risk. Fewer knocks and bruises means you are fit for work and the kids the next day.
• Team spirit without commitment. Social sessions are often turn-up-and-play, which suits a parenting schedule that changes week to week.
• Proper fitness. You will sprint, stop, turn and catch for an hour. It is genuinely demanding.
• Kids can play too. Touch is easy to adapt for children in the park, using a soft ball and a small pitch.

Making it work around the kids

Evening sessions are hard when you are the only adult at home. Ideas that work for my clients: play on the evenings the children are with their other parent or grandparents, swap babysitting with another parent once a fortnight, or look for weekend family sessions where older children can watch or join a kids’ group. It helps to choose one regular slot and protect it like a work meeting.

Hamstrings: the number one risk for parents over 35

When I talk to dads who tried touch once and never went back, the story is usually the same: “I went for a gap, felt a twang in the back of my leg, and limped for three weeks.” Hamstrings work hardest when you sprint at high speed and when you lean forward to catch or pick up the ball. After years at a desk, they are often both tight and weak.

The 4-week hamstring prep plan

Twice a week, at home, 15 minutes. Start a month before your first session if you can.

• Glute bridges: 3 sets of 12. Weeks 3 and 4: single-leg, 3 sets of 8 each.
• Romanian deadlifts: hold a backpack or dumbbells, soft knees, push hips back until you feel the hamstrings stretch, then stand. 3 sets of 10. Slow on the way down.
• Hamstring walkouts: lie on your back in a bridge, then take small steps out with your heels and back in. 3 sets of 6.
• Assisted Nordic curls (weeks 3 and 4 only): kneel on a cushion with your heels hooked under a sofa, lower your body forward as slowly as you can, catch yourself with your hands and push back up. 2 sets of 4. This one is tough. If it causes any pain, skip it and stick with the others.

The NHS page on strength exercises has more simple moves you can add. If you have pulled a hamstring before, or you get sudden sharp pain in the back of your thigh, stop and see a GP or physio before you return.

Conditioning drills for touch

Once a week, on grass, after a 10-minute warm-up of jogging, leg swings and walking lunges:

• Build-up runs: 6 runs of 30 metres, starting at 50 percent and finishing at 80 percent. Walk back.
• Side-step drill: jog forward, plant your outside foot and step sharply the other way. 6 each side, at moderate speed.
• Touch-and-go shuttles: run 10 metres, touch the ground with both hands, run back. 6 rounds, rest 45 seconds.
• Catch on the move: if you have a partner (or a teenager), jog alongside and pass a ball back and forth for 5 minutes.

Never go 100 percent in the first few weeks. Sprinting flat out on unprepared hamstrings is the classic mistake. My post on functional strength exercises over 35 covers the wider strength base that keeps you robust, and dad fitness after 40 is worth a read if you are in that age group.

Where a bootcamp class fits

Touch rugby is the fun bit. Strong hamstrings, hips and a decent engine are what keep you playing. That is what we work on in SYP Bootcamp, especially in our SYP Built To Last functional strength class for over-35s. Small group, 45 minutes, and every exercise has an easier and harder option. Lots of dads come in rusty and leave able to run without that nervous feeling in the back of the leg. For the bigger picture on training when you are parenting solo, see my guide to single parent fitness.

FAQs

Is touch rugby safe for beginners?

It is much lower risk than contact rugby, as there are no tackles or scrums. The main risks are muscle strains and ankle knocks, so warm up properly and build your running fitness first.

Can women play touch rugby?

Yes. Touch rugby is often played in mixed teams, and many sessions welcome players of all ages and abilities.

How fit do I need to be for touch rugby?

You can start at a basic level of fitness, as substitutions are frequent. Building up short sprint efforts and hamstring strength over a few weeks makes it safer and more enjoyable.

What should I wear for touch rugby?

Comfortable sports kit and moulded football or rugby boots for grass. Trainers with good grip work on artificial pitches.

Book your first class

If you want strong hamstrings and the fitness to enjoy team sport again, come and train with us. SYP Bootcamp runs 45-minute small-group classes in Archway N19, maximum 10 people, at £15 a class. We are indoors in a church hall, so rain or shine we train, and all levels are welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If old injuries are holding you back, my injury-safe personal training at SYP Fitness is a careful 1-1 way back.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.