Touch and Tag Rugby
Non-contact version of rugby.
How to start
Join a social touch or tag rugby session: no tackling, just a touch or a tag removed.
How to progress
Play weekly and join a league.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Running and sudden changes of direction strain hamstrings and ankles. Warm up.
Sources
12-week starter plan
A weekly social game.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Stay on your feet.
- Warm up hamstrings.
- Call for the ball.
Common mistakes
- Overstretching.
- Skipping warm-up.
- Playing too hard.
Kit and cost
Low Approximate UK prices.
- Trainers or boots
- Tag belt (supplied)
- A session fee (about £4 to £8)
Frequently asked questions
Is it contact?
No tackling.
Who plays?
All ages, often mixed.
Do I need experience?
No.
Good for: Heart & fitness Fun & social
Compare with similar options
| Touch and Tag Rugby | Netball | Beach Volleyball | Dodgeball | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk | 45 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |