Cageball: Have fun while doing cardio

Cageball is my favorite kind of cardio that is very effective. It is combination of slow paced and fast faced paced cardio exercises.

Cage ball is a type of football or soccer, depending on the view of point. However, it is played indoors, in the cage. Playing field is usually 23x15 metres in size, while the game is played on the artificial turf or wooden floor. 


Players are divided in two teams, usually 4 against 4. One goalkeeper and three players but even the goalkeeper can actively participate in the game since playing field isn't that big.

There are no offsides, throw-ins or goal kicks like in regular football. Tempo varies during the game, from slow and steady to fast and explosive. If you are like me, you should find it very interesting.


Since it contains elements of slow and faced paced cardio exercises, it offers the best of both worlds. If you get tired, you can just play defense or switch position with a goalkeeper until your energy gets back.

This simple fact makes it suitable for beginners and fit individuals that want to improve their cardiovascular system function or just have some fun, while doing cardio.

Also, socializing with your friends and competing against one another makes a little more entertaining, doesn't it.


Unlike with other cardio exercises which are not team sports, cageball comes with some unique obstacles. You will need seven more players which are interested in playing the game.

Although it sounds simple, it can become very annoying, especially if you play it regulary, once per week. Some of them might be injured, sick, busy or unable to participate due to some other reason.

This is why its better to have a group of 10-15 people which like the game and are willing to jump in, if needed. Also, unlike running, sprinting or burpees, players need to pay for booking the court or in this case, a cage.


Since it is very dynamic type of footbal, injures of the foot and leg bruises are most common. They are classic injuries for this kind of sport but with a greatly reduced risk of leg fractures, due to smaller playing field.

Toe injuries are also very common. Maybe it sounds funny, petty or insignificant but it can prevent you from enjoying or even playing the game or performing other cardio exercises.


If there is no cageball field in your area or you don't like this kind of game, you can choose other sports with similar characteristics. For instance, basketball, regular football or soccer, squash and hockey are all valuable alternatives.

However, with any kind of team sports you will need additional players. On the other hand, dynamic team sports such as cage ball and basketball tend to be very entertaining and effective cardio workouts.

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