Touch rugby is an easy game to learn, and there are many players who have never played any form of rugby before. It can be played by players of varying levels of fitness. Although games are 40-minutes long, rolling substitutes are permitted, allowing you to come off the pitch for a breather as many times as you want. Regardless of your starting fitness, it is a great way to improve your fitness and stay healthy.

Seven players in each team are allowed on the field at a time. The attacking team has six plays or tags to try to score a try or take the ball downfield as close to the line as possible. Tries are worth one point and there are no conversions. In mixed Tag Rugby, female tries are worth two points.