Dodgeball
Throwing and dodging team game.
How to start
Try a social dodgeball session with soft foam balls. Learn to dodge, catch and throw.
How to progress
Play weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Sudden changes of direction strain knees 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 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use soft balls.
- Stay on your toes.
- Warm up.
Common mistakes
- Skipping warm-up.
- Throwing too hard.
- Poor footwear.
Kit and cost
Low Approximate UK prices.
- Court shoes
- A session fee (about £5 to £8)
- Water
Frequently asked questions
Does it hurt?
Foam balls sting a little. Leagues use soft balls.
Is it a workout?
It is short bursts of activity.
Is it fun?
Usually.
Good for: Fun & social Heart & fitness
Compare with similar options
| Dodgeball | Netball | Beach Volleyball | Touch and Tag Rugby | |
|---|---|---|---|---|
| Typical session | 45 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk | 60 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 |