Calling all Rangers!

In these times while we have an enforced break from Rugby, it is important that we look after each other and keep connected as a club, even though we cannot meet up. To this end please see the areas we are launching below.

Be aware that the Committee are working to protect the club and to prepare for getting back to activities as Governmental and RFU guidance allows. We hope to have some events at the club in the near future.

In the meantime, stay safe and look after your loved ones.


We may not be able to meet up to train, but that is no excuse not to be doing something.

Ranger Fitness Factory is a source of fitness and training links that you can use to get/maintain your fitness. We will also be adding some positional drills.

IWRFC Conditioning Whatsapp has been kindly set up by Josh Procter. Join and follow the help and advice

We will also be posting other videos to assist you. Many thanks to Ash Brett for allowing us to access his videos.

Full body HITT

20 min classic HIIT

16 min Full Body HIIT

Low Impact HIIT

Full Body Stretch

Cardio & Strength


And from the RFU:

Fitness videos from some of England's top internationals


Ranger Wellbeing Hub

Everyone struggles – It’s OK to ask for help!

These are the strangest of times I have experienced in my 47 years involved in Rugby. With doubt, uncertainty and worry all around us, anyone can feel boxed in.

I have certainly found my depression to be at its worst at times over the last few months, not being helped by contracting Covid. I have experienced lows in my feelings. I have asked for help.

Whether you are working, furloughed, not working, home with the kids, working from home, times are different and difficult. We can miss the times up the club with fellow Rangers, be that training, playing or having a good old social.

So don’t hesitate to ring, text, messenger if you need to talk.

Take the time to contact a Ranger you haven’t seen for a while. Get involved with Ranger Fitness Factory.

The IWRFC is your family; the Rangers are there for all in the club.

Below are some contacts that are worth using. I wish you all good health and stay safe. We will be at Fortress Wootton soon!

Dave Metcalfe

Director of Rugby

rammit rugby a men’s mental health charity run by rugby players for rugby players


LooseHeadz is a rugby mental health charity


Shout 85258 is a free, confidential, 24/7 text messaging support service for anyone who is struggling to cope.


Mind’s Infoline offers callers confidential help and information:

Tel: 0300 123 3393


news articles

  • Summer Events at IWRFC

    Fri 07 May 2021 08:57

    Summer events at IWRFC! (All dates provisional, subject to Government and RFU roadmaps) Tuesday 30 March and Thu. 1 April - O2 Touch at club - 6.45-8 pm. Tuesday 6 April - … view

  • Return of Rugby to IWRFC!

    Tue 09 Mar 2021 10:51

    Return to Rugby! Here are the initial dates for our return to rugby at the club, in line with Government and RFU roadmaps: Tues. 30 March - touch 6.45-8 pm Thu. 1 April - … view

  • Motivational March!

    Thu 11 Feb 2021 21:43

    The club has a great opportunity thanks to Biffa Waste Services - Isle Of Wight As part of our Health, Wellbeing and Fitness Hub, we launch Motivational March! For each … view

  • Community Rugby on Hold

    Thu 07 Jan 2021 19:23

    Not surprisingly as we are in lockdown, all community rugby is now on hold and we return to Phase A of the Return to Rugby protocol. This is likely to continue until mid-February, … view