Muscle exercise for table tennis?

Legs and back!
Be careful with the "butterfly"-machine... overdo that one and youl be spending more time watching games than playing them.

My rutine is this:
10 min tredmill as a warmup.
15 min rowingmachine = GREAT for getting speed up in your arms and legs (imo)
45 sec legmachine x 5
45 sec pulling up your back over the workout bench, with weights x 5
Circle gym for the remaining time of my hour..
The stepup board is my fav.. Do as many passes as you can during 45 sec.. (both feet on the ground, up on the bord and down again, passing over the board.)

Agree with Liten legs and back is very important. I like to work much with my own body weight, good if you want to keep injuries away. Most important is not to lift to to heavy to impress you friends and use a proper technique

Legs and back are definitely important. I would also add rotator cuff work w/ resistance bands a couple days per week at the end of your workout. It's always a good idea to protect your shoulder joints when you play racket sports.

A lot of footwork drills like ladder footwork drills. Side plank work gets at the muscles in the side of the body that you use to loop. Any abs work is good.

But the biggest thing would be exercises that strengthen your legs while making them faster and connect your legs to your core and incorporate changes of direction. So those ladder footwork drills are ideal.

A lot of the stuff in this video:


A lot of the stuff without the weights is great for TT.

All of the stuff in this next video helps strengthen the muscles in your sides that help the power of your loop but the last one, which starts at about 7:20 is the most important one.


That kind of side plank work really helps those muscles develop.

But as much work that makes your feet faster and helps you use the power of turning your hips. So table tennis footork drills done as shadow footwork drills really actually help you strengthen exactly what you need for TT while developing the Cardio you also need for TT.

Here is more:


So many things to do.


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Just make sure to work BOTH arms. Don't be like kreanga

Shuki said:

Just make sure to work BOTH arms. Don't be like kreanga

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Hahaha. Yep. And when doing shadow drills, it actually helps to do them lefty too. Balances things out some. But it is interesting that trying to learn them backwards helps you do them better forwards. That has to do with left-right brain communication and the nervous system.


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Heavy squats, heavy deadlifts, powercleans, presses, etc. Lots of Basic heavy compound barbell lifts. You just need to work with an actual strength coach (not a personal trainer) to teach you to do them correctly so you don't hurt yourself.

I tried EVERYTHING to improve my athletic performance when I was younger, but nothing helped more than adding 100 pounds to my squat and deadlift.

I understand that this is not a popular opinion though, and I took some heat for it on one of the other forums.

But I guess whatever you do, it's better than sitting on your butt all day.

I took a 4 year work/play/party/train trip to korea and it did wonders for me... just sayin'

... and if anyone on this forum doubts SchemeSC, they can run into me on a dark or well-lit alley with all their friends, makes no difference to me.

Daniel goes way back in the TT foruming world and is not a rookie poster talking out his tail.

Hey SchemeSC, I move to Virginia in 2 days and will play mostly at Smash TTC, it is considerable far from you, but occasionally, you could come there to make trouble with me.

Yep. I agree that anything that makes your legs stronger is good. Those exercises where you jump up from the ground onto something about as high as you can jump are good too. Jumping for distance also is good. Those give your legs that fast impact strength.

Der_Echte said:

I took a 4 year work/play/party/train trip to korea and it did wonders for me... just sayin'

... and if anyone on this forum doubts SchemeSC, they can run into me on a dark or well-lit alley with all their friends, makes no difference to me.

Daniel goes way back in the TT foruming world and is not a rookie poster talking out his tail.

Hey SchemeSC, I move to Virginia in 2 days and will play mostly at Smash TTC, it is considerable far from you, but occasionally, you could come there to make trouble with me.

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Der_Echte

I'm actually only about 70-75 mins from Smash TTC. I was going to do a tourney there a couple weeks ago, but it got canceled at the last minute! They've rescheduled to a date that I (probably) can't make. We definitely need to meet up there sometime, though... maybe for one of the league nights or one of the Sunday mini-tournaments.

By the way, I'm horribly fat and out of shape right now, so I have no problem with anyone ignoring any advice I dish out on the topic of physical fitness. I would ignore me, too. Hah!

Haha, I'm not 55 kg anymoar either...

SchemeSC is bang on the money, it's all about squats. Even when playing forehands you'll be using core muscle strength that you aren't aware of such as abdominals.

one leg squats are great also, especially for your "weak" leg. The nerve system "learns" how to balance in extreme situations. If you have the time to do strength exercise on a regular basis, I would suggest mixing it up all the time. Squats are great yes but you need the horizontal ladder thingy (the one that lays on the ground and u step between the "ropes") also for flexibility which is also important in table tennis. Torso rotation exercises help also, they are great for topspins