How to improve muscular endurance on backhand drives and topspins?

[Sp8e00]

I’ve been doing lots of training recently focused on my backhand drives and open ups. Regular and irregular drills but found that after a sustained amount of time, my forearms start to burn and I know this is normal but I feel like it effects my training and when I watch better players, it doesn’t seem to bother them. Is there a way to improve muscular endurance in that area?

I workout on a regular basis so I just expected it to get better over time but I’ve seen not much improvement.

Is there a way anyone can help and give me a rundown on how to improve this?

 

[MOJOJOJO-74]

I’ve been doing lots of training recently focused on my backhand drives and open ups. Regular and irregular drills but found that after a sustained amount of time, my forearms start to burn and I know this is normal but I feel like it effects my training and when I watch better players, it doesn’t seem to bother them. Is there a way to improve muscular endurance in that area?

I workout on a regular basis so I just expected it to get better over time but I’ve seen not much improvement.

Is there a way anyone can help and give me a rundown on how to improve this?

Your regular workout routine can have an impact on your table tennis practices depending on if you go up in weight, try out a different machine, or even do an exercise for the first time.

In terms on your table tennis routine, I think you should try drinking Gatorade or Powerade to help give you energy throughout the workout as you lose water, electrolytes, and mostly carbs through high intensity activities such as table tennis.

For your recovery, make sure you get good amounts of sleep and try to reduce that burning sensation you experience like doing some wrist and forearm stretches, doing soft massages on your playing arm, and making sure you use good technique when working out because your wrist position with the weights can put more stress on yourself.

 

[plunder]

That’s actually a very good question—and also a very common frustration among offensive table tennis players (especially ones like you who loop a lot on both wings).

Let’s get straight to it:
What you’re feeling is normal, but the reason top players don’t seem bothered is not because they don’t fatigue—it’s because they’ve built specific endurance + efficiency, not just general fitness.

---

🔥 Why your forearms burn (even if you’re fit)​

There are three main causes:

1. Local muscular endurance isn’t trained enough​

Gym workouts (even regular ones) usually don’t stress:

• high-speed repetition
• fine motor control under fatigue
• continuous wrist + finger engagement

Table tennis = low load, very high repetition → totally different adaptation.

---

2. Too much tension in your strokes​

This is HUGE.

Better players:

• stay loose between shots
• only tense at the moment of contact

If you’re even slightly tight the whole time:
→ forearms blow up quickly

---

3. Grip pressure issues​

Many players:

• squeeze too hard
• never fully release between shots

That alone can double fatigue.

---

🧠 Key insight (important)​

Forearm endurance in table tennis is less about strength and more about:

relaxation + efficiency + specific endurance training

---

✅ What actually works (practical plan)​

🟢 1. Fix tension first (this gives the biggest gain fast)​

Try this in your next session:

• Rate your grip pressure (1–10 scale)
• Stay around 3–4 between shots
• Briefly spike to 6–7 at contact

Drill:

• Play backhand drives at 70% speed
• Focus ONLY on:
  • loose wrist
  • relaxed fingers
  • soft reset after each shot

👉 If done right, burn will reduce noticeably.

---

🟢 2. Train specific forearm endurance​

General gym ≠ table tennis endurance.

Add these:

A. Multiball endurance blocks​

• 60–90 seconds continuous BH topspin
• 30 sec rest
• 4–6 sets

This mimics match fatigue perfectly.

---

B. Light resistance repetition (very effective)​

Use:

• light dumbbell (1–3 kg) OR no weight

Exercises:

• wrist flexion/extension
• pronation/supination
• finger squeezing (soft ball)

Protocol:

• 15–25 reps
• slow and controlled
• 3–4 sets

👉 This builds capillary density + fatigue resistance

---

🟢 3. Interval-style table tennis drills​

Instead of endless rallying:

• 45 sec intense rally
• 30 sec rest
• repeat 6–10 times

This builds:

• recovery ability
• match-like endurance

---

🟢 4. Technique efficiency (this is what top players have)​

Watch closely and you’ll notice:

They use:

• body + legs more
• less pure forearm effort
• shorter, cleaner strokes when needed

If you're doing:

• big arm swings on every ball
  → forearm overload

---

🟢 5. Equipment check (important for YOU specifically)​

You mentioned:

• 177g racket
• elbow issues

That matters.

Heavier setup =

• more load on forearm every stroke
• faster fatigue

👉 Even 5–10g lighter can make a noticeable difference over time.

---

🟢 6. Recovery & prevention​

Since you already have elbow sensitivity:

Add:

• light stretching (NOT aggressive)
• massage / rolling forearm
• occasional heat (better than ice for stiffness)

---

⚠️ Important warning (based on your history)​

You said:

• inner elbow pain
• forearm soreness after long sessions

That’s close to:
👉 medial epicondylitis

If the burn turns into:

• sharp pain
• lingering soreness next day
  → you need to reduce load immediately

---

🧩 What separates advanced players​

It’s NOT that they don’t fatigue.

They have:

• better relaxation cycles
• more efficient strokes
• trained local endurance
• smarter intensity control

---

💡 Simple checklist for your next session​

Focus on just this:

• ✅ Loose grip (3–4 pressure)
• ✅ Relax between every shot
• ✅ 60–90 sec endurance drills
• ✅ Shorter strokes when tired
• ✅ Stop before pain (not after)

 

[BackhandSteve]

Why do people post ai answers..

Anyways - the backhand strokes involve the least amount of muscle groups and therefore pro players also get fatigued. Its normal my friend 😊

You can strengthen your forearm. But if you are already playing a lot of table tennis and getting fatigued often. This might be training enough already; because you are indeed training the muscle if its getting fatigued. And adding gym training on top of already a lot of table tennis training might cause injury.

Its normal to get fatigued when playing backhand. - pros too 😎
i doubt that you will get fatigued in a real match. Because training is different. Dont get it mixed up 😉

 

[blahness]

S

That’s actually a very good question—and also a very common frustration among offensive table tennis players (especially ones like you who loop a lot on both wings).

Let’s get straight to it:
What you’re feeling is normal, but the reason top players don’t seem bothered is not because they don’t fatigue—it’s because they’ve built specific endurance + efficiency, not just general fitness.

---

🔥 Why your forearms burn (even if you’re fit)​

There are three main causes:

1. Local muscular endurance isn’t trained enough​

Gym workouts (even regular ones) usually don’t stress:

• high-speed repetition
• fine motor control under fatigue
• continuous wrist + finger engagement

Table tennis = low load, very high repetition → totally different adaptation.

---

2. Too much tension in your strokes​

This is HUGE.

Better players:

• stay loose between shots
• only tense at the moment of contact

If you’re even slightly tight the whole time:
→ forearms blow up quickly

---

3. Grip pressure issues​

Many players:

• squeeze too hard
• never fully release between shots

That alone can double fatigue.

---

🧠 Key insight (important)​

Forearm endurance in table tennis is less about strength and more about:

---

✅ What actually works (practical plan)​

🟢 1. Fix tension first (this gives the biggest gain fast)​

Try this in your next session:

• Rate your grip pressure (1–10 scale)
• Stay around 3–4 between shots
• Briefly spike to 6–7 at contact

Drill:

• Play backhand drives at 70% speed
• Focus ONLY on:
  • loose wrist
  • relaxed fingers
  • soft reset after each shot

👉 If done right, burn will reduce noticeably.

---

🟢 2. Train specific forearm endurance​

General gym ≠ table tennis endurance.

Add these:

A. Multiball endurance blocks​

• 60–90 seconds continuous BH topspin
• 30 sec rest
• 4–6 sets

This mimics match fatigue perfectly.

---

B. Light resistance repetition (very effective)​

Use:

• light dumbbell (1–3 kg) OR no weight

Exercises:

• wrist flexion/extension
• pronation/supination
• finger squeezing (soft ball)

Protocol:

• 15–25 reps
• slow and controlled
• 3–4 sets

👉 This builds capillary density + fatigue resistance

---

🟢 3. Interval-style table tennis drills​

Instead of endless rallying:

• 45 sec intense rally
• 30 sec rest
• repeat 6–10 times

This builds:

• recovery ability
• match-like endurance

---

🟢 4. Technique efficiency (this is what top players have)​

Watch closely and you’ll notice:

They use:

• body + legs more
• less pure forearm effort
• shorter, cleaner strokes when needed

If you're doing:

• big arm swings on every ball
  → forearm overload

---

🟢 5. Equipment check (important for YOU specifically)​

You mentioned:

• 177g racket
• elbow issues

That matters.

Heavier setup =

• more load on forearm every stroke
• faster fatigue

👉 Even 5–10g lighter can make a noticeable difference over time.

---

🟢 6. Recovery & prevention​

Since you already have elbow sensitivity:

Add:

• light stretching (NOT aggressive)
• massage / rolling forearm
• occasional heat (better than ice for stiffness)

---

⚠️ Important warning (based on your history)​

You said:

• inner elbow pain
• forearm soreness after long sessions

That’s close to:
👉 medial epicondylitis

If the burn turns into:

• sharp pain
• lingering soreness next day
  → you need to reduce load immediately

---

🧩 What separates advanced players​

It’s NOT that they don’t fatigue.

They have:

• better relaxation cycles
• more efficient strokes
• trained local endurance
• smarter intensity control

---

💡 Simple checklist for your next session​

Focus on just this:

• ✅ Loose grip (3–4 pressure)
• ✅ Relax between every shot
• ✅ 60–90 sec endurance drills
• ✅ Shorter strokes when tired
• ✅ Stop before pain (not after)

Surprisingly good for AI!

 

[Sp8e00]

Why do people post ai answers..

Anyways - the backhand strokes involve the least amount of muscle groups and therefore pro players also get fatigued. Its normal my friend 😊

You can strengthen your forearm. But if you are already playing a lot of table tennis and getting fatigued often. This might be training enough already; because you are indeed training the muscle if its getting fatigued. And adding gym training on top of already a lot of table tennis training might cause injury.

Its normal to get fatigued when playing backhand. - pros too 😎
i doubt that you will get fatigued in a real match. Because training is different. Dont get it mixed up 😉

Thanks a lot for your human answer my friend 🙏🙏🙏

 

[BackhandSteve]

Thanks a lot for your human answer my friend 🙏🙏🙏

Of course 🙌

Remember to warmup when you play a lot. I did not and have had to pay the price in injuries because of it 😅

Keep on having fun and things gonna be alright 😊

 

[Sp8e00]

Of course 🙌

Remember to warmup when you play a lot. I did not and have had to pay the price in injuries because of it 😅

Keep on having fun and things gonna be alright 😊

Thank you 🙌🙌🙌

Just a note, I am only 14 actively working out so that’s definitely a big factor. I’m going to workout arms only on days where I have a 2 day break until training, matches or tournaments

 

[Topspinslinger]

When you are 14 or on the younger side working out also helps in preventing injuries and being able to train longer resulting in more hours played.
Just having a heavy backpack and doing leg excercises is helping in coordination and strenght. It doesn't help with improving technique of course, that is just with tt training

 

[Takkyu_wa_inochi]

I used to have pain in the shoulder with my BH. My arm was too close to the body and I was raising my shoulder too much. I changed to a more relaxed compact stroke and this problem has been solved since .

But sometimes during warmup if I play BH only with intensity it, the forearm can sore up a bit but it suffices I alternate a bit with FH and it’s no problem at all.

 

[Füty Imre]

Remember to always strengthen your core an back muscles, because if you don't you will regret it in 20 years.
I'm not much older than you, but I already have to go to a physiotherapist to balance my two sides.
Its one of the downsides when playing a sport like table tennis, it mainly targets one of your sides in particular strokes

 

[DrBean]

I’ve been doing lots of training recently focused on my backhand drives and open ups. Regular and irregular drills but found that after a sustained amount of time, my forearms start to burn and I know this is normal but I feel like it effects my training and when I watch better players, it doesn’t seem to bother them. Is there a way to improve muscular endurance in that area?

I workout on a regular basis so I just expected it to get better over time but I’ve seen not much improvement.

Is there a way anyone can help and give me a rundown on how to improve this?

Which forearm muscles - i.e. extensors or flexors? What's the time frame? You can have the strongest grip in the world but if it's constantly activated you're going to burn out in 60 seconds. You're only really squeezing the blade when you strike.

But sometimes during warmup if I play BH only with intensity it, the forearm can sore up a bit but it suffices I alternate a bit with FH and it’s no problem at all.

It's called overgripping and you can resolve it by not doing that.

 

[Archosaurus]

I'd figure out if you have pre-existing injuries. What you're describing sounds a lot like the result of a hand and forearm overuse injury I sustained in my late teens. No amount of strengthening or stretches did anything; only rigorous massage and scraping. It was highly painful to work on and was not easy to figure out what is safe and what isn't. Ideally you'd consult a specialist, but that's not always an option, and they might not always be familiar.

My muscles were kind of sticking together, and repetitive movements would cause them to become rigid and restrict my freedom of movement. I could not make my grip very loose when doing actions like writing, drawing or using a mouse.

I'm not saying this is your issue, but I'm bringing up the possibility that it may not be a conditioning, technique, rest, stretching, or any other problem, and might be more specific.

You did say you're 14, though, so all bets are off. I would try the safest and most obvious things first. Definitely make sure you sleep enough and always warmup and warmdown. All of my TT-related injuries are from not warming up; don't be like me.

 

[Sp8e00]

To respond to all your guys helpful comments, I’ve recently worked out that stretching before training is very important!! I target areas like my arms and wrists and ankles as that is where I get all my problems but it’s something i will continue to do probably for the rest of my career

 

[Tyce]

To respond to all your guys helpful comments, I’ve recently worked out that stretching before training is very important!! I target areas like my arms and wrists and ankles as that is where I get all my problems but it’s something i will continue to do probably for the rest of my career

Replace the word stretching with loosening up, mobilizing, and you have solid advice for every single player.
I often massage (squeeze mostly) tight muscles before (and during) play. Can't play fluid with tight muscles, and that leads to a spiral of forcing and tightening more.

 

[Füty Imre]

To respond to all your guys helpful comments, I’ve recently worked out that stretching before training is very important!! I target areas like my arms and wrists and ankles as that is where I get all my problems but it’s something i will continue to do probably for the rest of my career

Do NOT forget hip mobilization

 

[plunder]

this is professional TT environment\academy world famous DUS

my bh is now stronger then you!

 

[Archosaurus]

To respond to all your guys helpful comments, I’ve recently worked out that stretching before training is very important!! I target areas like my arms and wrists and ankles as that is where I get all my problems but it’s something i will continue to do probably for the rest of my career

I prefer dynamic stretches instead of static ones. It's generally not a super great idea to do static stretches from cold anyway supposedly.