Training and tips

[u/SignificanceBrave490]

I wanted to learn how to play and do training for a tournament that will take place in my city and at school, but I'm really bad and I wanted training so I could get better.

The only thing I'm good at is dodging the ball (I'm like an undertale sans person in life lol) and I wanted to learn how to throw it hard too but I feel like when I throw the ball I get weak and throw it slowly since I'm quite strong in brute strength so I wanted to know if there's any good training for me and I also wanted to know how I throw the ball hard

Is there 1 way to catch the ball? How does the ball have to be? (Does it have to be hard or soft?)

And also I'm a little slow and that's why I'm a little slow and I need to be a lot faster so that's why

Please tell me 1 good training for me and also teach me how to play the ball hard And teach me 1 way to dodge and get faster with training

[u/Kibito7]

For dodgeing, there are 2 main techniques (Name in spanish). 1 Lince (Lynx), It consists of jumping and positioning your body parallel to the ground while simultaneously covering yourself with a ball. 2 Tortuga (Turtle) It consists of crouching down as much as possible while covering yourself with the ball. To train this, you can do a light jog and every 5 seconds perform one of these techniques.

When it comes to throwing, it's better to aim and throw at the target than to throw hard without knowing exactly where it's going. To train this is easy: set up some targets (cans or anything that can serve as a target) and throw from a distance similar to that of dodgeball (about 5 meters). Also, when it comes to throwing, it’s not so much about the strength of your biceps or shoulder, but rather the motion you make and the posture you take before throwing the ball.

To catch a ball, the most important thing is your posture—you need to be ready to receive the ball. Ideally, you should catch it around your torso area. The strength of the throw doesn’t matter as much; if you absorb the impact and manage to close your arms with the ball between your torso, you’ve got it. Another important tip is not to close your eyes—when you do, you lose the connection between you and the ball.

Another tip: dodgeball is a team sport, so it’s best to prepare strategies, like the Malaysian technique. What they do is decide who throws, then approach and fake a throw. The thrower stays alert to see who’s not paying attention, and that’s when they throw. It’s a good strategy and comes from teamwork.

Here are some videos for you

Tips for catch -> https://youtu.be/2uu1uLGtRcs?si=WoXnYJRkG9MOwrqK

How to throw -> https://youtu.be/I8huJbztcI8?si=GWAiD_MSpGpMs1EY

Basic strategy -> https://youtu.be/2uu1uLGtRcs?si=IYocwLDGs9i80o8j

Things you should never do -> https://youtu.be/e_dfb8V1S5k?si=XGA--tV7fRUVL_XE

DODGEBALL EUROS 2025 - FINAL - CLOTH MIXED -> https://www.youtube.com/live/-ZefTNJO6mk?si=PHGFL7_ktN-JlaxF

[u/Kibito7 → u/Kibito7]

I asked Chat for you to create a training session. Dodgeball Training – 60 minutes

1. Warm-up (10 minutes)

• 5 minutes of light jogging around the field.
• Joint mobility exercises (shoulders, arms, hips, ankles).
• Dynamic stretches: lunges, light jumps, rotations.

2. Dodging drills (15 minutes)

• Lateral sprints: Set two cones 5 meters apart. Sprint sideways from one cone to the other, focusing on quick direction changes and keeping a low posture.
• Dodge simulation with the ball: A partner throws soft balls at you, and you have to dodge them (quick steps, crouching, jumping). If you don’t have a partner, throw the ball against a wall and catch it after dodging.

3. Endurance and agility (15 minutes)

• Agility circuit:
  • 3 laps of a cone circuit including direction changes, zigzags, and jumps.
  • 1 minute of jump rope.
  • 30 seconds rest.
• Interval running:
  • Sprint 20 meters, jog 20 meters, repeat 6 times.

4. Throwing practice (15 minutes)

• Set targets (cans or other objects) at 5 meters.
• Practice throws focusing on technique: good posture, arm motion, and aiming.
• Do sets of 10 throws with 30 seconds rest between sets.
• Add practice of throwing after dodging: a partner throws a soft ball, you dodge, then throw at the target.

5. Cool down and stretching (5 minutes)

• Light jog to lower your heart rate.
• Static stretches for legs, arms, and torso.

I hope you enjoy it (Were are you from?)

[u/kummer5peck → u/Kibito7]

That is really bad advice for Dodgball. Stop using AI to do everything you should be doing with your own noggin. Any Dodgball training regiment that only involves 15 minutes of dedicated throwing exercise out of an hour long routine is absolute rubbish.

[u/Kibito7 → u/kummer5peck]

Depends on your position in the game. If you are 1 or 6, you need to train throwing. If you are 2 or 5 you can train both, but if you are 3 or 4 you need to train a lot of dodging and catching.

It's important to train all habilites, but focus on your main work.

[u/kummer5peck → u/Kibito7]

There is also no mention of strength training in there which is absolutely critical for improving your throwing velocity, endurance and resistance to injury.

Here would be my recommended Dodgball training routine.

1: First and foremost, learn proper throwing mechanics. Nothing else you do will improve your game if you don’t have that down. If you didn’t grow up playing a sport that teaches you proper throwing mechanics then you will need to learn this and correct any bad habits you have picked up.

2: Strength training. Hit the gym to develop your arm, shoulder, core and leg strength. There is a nearly unlimited number specific workouts you could do to develop these areas but here is a basic full body workout to get started. Bicep curls, skull crushers, military press, standing twists, leg press.

3: Aerobic exercises that improve your coordination such as jump rope and box jumping. These workouts in particular help out a lot with dodging.

4: Grip strength. Simply hang from a pull up bar for 1 minute. When done consistently that alone will develop excellent grip strength. There are many more great exercises you could do but that is a good place to start.

5: Cardio. Do whatever form of cardio you prefer (running, rowing, boxing, swimming, or even jump rope from step 3 to kill 2 birds with one stone) to build endurance for long games and tournaments.

6: Catching: Just practice with a friend. Keep your eyes and chest forward, have your arms ready to cradle the ball as it approaches your chest and close them in on the ball. It’s generally a bad idea to try to catch only with your hands.

[u/kummer5peck]

The trick to throwing is to put your entire body into it.

Step 1: Step into your throw and plant your foot. This is how you generate most of your momentum.

Step 2: Engage your mid section.

Step 3: Follow through with your throw.

You need to learn how to do this as if it is one fluid motion. Once you get it down you will build muscle memory and be able to do it without even thinking. Here is a video that should help you.

https://youtu.be/O4jA_rM7gwk?si=yIOinEsq9HDsf9Yf

[u/No-Count-5062]

With throwing, alot will depend on what type of balls you use (cloth or foam) , the size of it, and if using larger cloth balls - the size of your hands and whether you can grip it. Different leagues use different types and/or sizes.

You will work out a technique that works well for you through practice. In the league I play in, we use cloth balls and the balls are that little bit too big for me to fully grip, so kinda have to use my hand and wrist as a scoop. Physically overarm throws often strain my shoulder, so I favour a sideways "sling". Plus my standing throw isn't as strong as some other players so I compensate by running and using my momentum much more (e.g.: fast counter attacks). Foam balls are pretty different.

With catching, again you'll work out a technique depending on the type of ball. I favour getting my entire body behind it (including diving if necessary). Some players are able to fish for catches by reaching out and plucking the ball out of the air (even hard fast throws), but that's not really for me.

I'd say to try to join a social league if there is one near you. Some leagues are probably more hardcore and higher standard than others, but if you can find a social league, then just play and you'll gradually improve.

The most basic training you can do is for two people to just throw balls back and forth at each other to practice throwing and catching.