Rugby skills to practice at home

The short answer

You can practice many rugby skills at home with just a ball and a bit of space: passing, catching, handling and running with the ball. These are the skills that make beginners more confident at practice. Keep sessions short and playful, practice on soft ground, and leave tackling and contact to supervised team practice.

Keep home practice safe

• Practice on grass or another soft, clear surface, away from roads, fences and hard edges.
• Do not practice tackling or falling drills at home. Those belong at supervised practice.
• Stop if your child is tired, in pain or having a bad day.
• Check that any pets, toys and furniture are out of the way.

Five skills worth practicing

How to practice passing

1. Hold the ball with both hands, fingers spread.
2. Look at the target and swing the ball across the body.
3. Follow through with hands pointed at the receiver.
4. Remember: the ball should leave the hands sideways or backward, never forward.
5. Start standing still, then try walking, then jogging.

Passing on both sides matters. Many beginners favor one side, so mix it up. For the rule behind this, see rugby rules for beginners.

How to practice catching

• Reach for the ball with hands out and fingers up, and watch it all the way into the hands.
• Bring the ball in close to the body after catching.
• Try catching at different heights, and then while moving.
• If the ball is dropped, pick it up and try again. Dropping is part of learning.

Easy backyard games

• Pass and move. Pass the ball to a partner, then jog to a new spot to receive it back.
• Target practice. Pass to a cone or a ring of space instead of a person.
• Keep the ball off the ground. Pass with a group in a circle and count how many catches in a row.
• Line pass. Stand in a line with a few friends and practice passing the ball down the line to simulate a rugby backline.

The mental side

Skills grow faster when a child feels relaxed. Praise effort and curiosity, not just success. Let your child decide when to stop, and keep it fun. A child who loves a game of catch is more likely to love rugby. Our guide to what to expect at a first rugby practice can also ease nerves.

Common beginner mistakes

• Passing with one hand instead of two.
• Throwing the ball forward, which is a forward pass.
• Taking eyes off the ball before it arrives.
• Catching with stiff arms rather than soft hands.
• Practicing too long and getting frustrated.

Ask your coach

• Which skills should my child practice most?
• What ball size do they use at practice?
• Is there a home practice routine you recommend?

How long and how often

Short, regular practice beats long, tiring sessions. A few minutes of passing and catching before dinner is plenty for a beginner, and children tend to pay more attention in short bursts. Stop while your child is still having fun. If they ask for more, great. If they lose interest, put the ball away and try again another day.

Practicing without a partner

If no one is available to throw, your child can still practice. Toss the ball gently into the air and catch it, pass it from hand to hand, or pass against a safe, soft target such as a wall of a fenced yard where it will not bother anyone. Keep passes sideways or backward, as in a game, so the habit is already built when your child is on the field. Practicing both left and right matters, since players who can pass equally well to each side are far more useful to a team.

What parents can do

You do not need rugby experience. Be a catching partner, count successful passes together, and celebrate progress. Keep your language simple and positive, and let the coach teach technique. Watching videos of matches together can also help children see how players move and pass.

When to move beyond basics

Once your child is comfortable passing and catching while standing still, try adding movement: passing while jogging, catching while turning, or passing to a partner who is running. Our guide to rugby positions shows how different players use these skills in different roles. There is no rush, and the coach will build the next steps at practice.

If your child enjoys it, a parent or sibling can join in. Rugby is a team sport, and passing with someone else is more fun than practicing alone. Keep praising effort, and remember that a dropped ball is a chance to learn, not a mistake to dwell on.

If you want a quick plan, pick one skill per session. One day focus on catching, another on passing to the left, another on passing to the right. Keeping the target narrow helps children notice progress, and they leave each session with a small win. Check in with the coach every few weeks so home practice matches what the team is working on.

Sources and further reading

1. Rugby's Laws: an evolution World Rugby
2. Injury Prevention and Risk Management World Rugby
3. Preventing Children's Sports Injuries Nemours KidsHealth

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Frequently asked questions

How can my child practice rugby at home?

Practice passing, catching and running with the ball on soft ground in a safe, open space. Keep sessions short and fun.

Should kids practice tackling at home?

No. Tackling and falling techniques should be learned at supervised practice with a trained coach.

How do you pass a rugby ball?

Hold it with both hands, swing it across the body toward the receiver and follow through. The ball must go sideways or backward.

What size rugby ball should we use at home?

Ball size depends on age group and league, so ask your coach before buying one.

Can I practice rugby skills alone?

Yes. Passing against a safe surface or tossing and catching the ball yourself builds handling skills.