Kabaddi
Tag-style contact team sport.
How to start
Join a beginner session at a club. Learn raiding, tagging and defending, with coaches teaching safe technique.
How to progress
Train weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Contact sport with tackling. Learn technique from a coach and warm up.
Sources
12-week starter plan
Train with a club.
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 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn technique first.
- Warm up thoroughly.
- Train on soft ground.
Common mistakes
- Skipping technique.
- Playing unfit.
- Skipping warm-up.
Kit and cost
Low Approximate UK prices.
- Light sports clothing
- Club fees
- Water
Frequently asked questions
What is kabaddi?
A South Asian contact team game of raiding and tackling.
Is it safe?
There is contact, so learn from a coach.
Do I need to hold my breath?
Raiders chant while holding their breath, which beginners should not try to copy.
Good for: Power & speed Fun & social
Compare with similar options
| Kabaddi | Basketball | Football (Soccer) | Futsal | |
|---|---|---|---|---|
| Typical session | 45 min × 1/wk | 60 min × 2/wk | 90 min × 2/wk | 60 min × 1/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Free | Low cost | Low cost | Low cost |
| Equipment | No equipment | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | High impact | High impact | Medium impact |
| Fitness needed | Moderate fitness | Moderate fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | moderate | limited |