Dodgeball as a Team Sport

In recent years, dodgeball has experienced a resurgence. With shows like The Challenge and Survivor featuring it as their latest competition, there are plenty of people who want to get in on the action. Whether you’re looking for something different or just looking to mix up your routine, there are plenty of ways that you can turn dodgeball into a fun fitness activity. Whether you have access to a gym, an open field, or even an empty room at school, dodgeball is surprisingly easy to set up and play as a team-based sport. It’s also great for all different types of people: so long as you throw underhand rather than overhand and don’t hit anyone in the face.

Try These Dodgeball Exercises

The best way to get ready for a dodgeball match is to practice your throws. Target Practice - You can do this indoors or outdoors, but make sure you have a target and a couple of balls. You can have your partner stand still or have them walk towards you while you throw. Whichever way you do it, you want to be able to hit your target. Eye on the Prize. If you want to win at dodgeball, you need to be able to throw where you want to. If you’re playing in an organised match, you don’t want to just be able to hit the other team. You want to be able to hit them where it hurts. That means being able to throw accurately over distance.

The Basics

Dodgeball is a game that requires quick decision-making and rapid-fire bursts of energy. To prepare your muscles for those moments, you can do squats, shuffles, and shuttle runs. Squats - These are a great way to get your heart pumping and open up your hips and ankles for quick movements. Do them with a weight (like a medicine ball) to make them more challenging. Shuffles - Shuffles are great for ankle mobility and for building up the muscles in your legs and glutes. You can do them on either your knees or your feet. Shuttle Runs - Shuttle runs are an excellent way to build up your cardiovascular system. They’re also easy to set up and can be done anywhere.

Hurdles and Jumps

Hurdles and jumps are great for improving your coordination and your leg strength. You can also add them to your warm-up if you want to get your heart pumping even before the match. Hurdles - Hurdles are excellent for improving your leg strength. You can use almost anything to set up your hurdles, so long as they’re not too tall or small. You can use a towel or a length of rope just make sure that it’s not something that can break and that everyone has their own. Jumping is great for improving your cardiovascular system and for building up your leg strength. You can do them anywhere, and they don’t take a lot of time to do. Just try to avoid hard surfaces and make sure you have a soft landing.

Wall Jumping

Wall jumping is a great way to build up your leg strength and your cardiovascular system. You can do it either inside or outside, but make sure you have a wall that’s sturdy enough for you to land against. This can be done with a partner or on your own. Stand about a foot away from a wall and then jump off the wall. Land as softly as you can and take a moment to recover before jumping again. If you want, you can add squats before or during this exercise. You can do this with a partner, too: one person jumps while the other person holds onto them.

Sumo Runs

Sumo runs are a great way to get your heart rate up and build up strength in your legs. You can do these either inside or outside, and you can easily modify them to make them easier or harder. For this exercise, you want to stand with your feet in a wide stance and your knees bent. Then, you want to take small and quick steps. You can increase the challenge of this exercise by making your steps larger.


Dodgeball is a great way to get your blood pumping, work on your coordination, and improve your reflexes. Whether you’re playing at home or in a league, dodgeball is a great way to get in some exercise while having fun with your friends. Just remember to warm up before the game and cool down afterwards to prevent injuries.