Physical exercises

Rhydian · Jul 25, 2011

Hey people

I 'm not sure if here's the right place to post it, if not, please correct me =x
As the title says, I'm asking you what are good physical exercises to keep you fit in table tennis?
Which exercises are helpful to become better in table tennis?

Cheers

dici · Jul 25, 2011

You can do whatever regular athele do for the training. It just that don't bulk yourself up. We used to do broad jump, lunge and various legs training during my primary school, especially when we don't have any equipment and still relatively too young to do any weight training. Right now I'm also include the bench press, shoulder, forehand and all others weight lifting too

YosuaYosan · Jul 25, 2011

This is the perfect place to post bro

Your current threads needs serious answering from the members I believe. For table tennis is a physically demanding sport.
Let me prepare mine and answer later, because I am going to play in my club now

Will be back !

UpSideDownCarl · Jul 25, 2011

General Strength training is good with weights. Any of the usual exercises. But you might not want to be using a lot of weight because you are not trying to bulk up. A certain amount of cardio is good, running, jumping rope. But something that most routines leave out is stretching. After you play, stretching, particularly your hips and shoulders, would actually help your game improve and help your mobility so you can get to the ball more easily. It is hard to get detailed here without photos. But there are a lot of stretching exercises that would be really useful, and would help keep people from getting the kinds of repetitive stress injuries to the hips, lower back, knees, shoulders, elbow and wrists that often happen to Table Tennis players. Also, it is more important to stretch after you play than before, but if you can do both it is worth it.

UpSideDownCarl · Jul 25, 2011

I don't have many photos of stretches for the shoulders but here are some links to photos of things that would be good stretches for a table tennis player for the hips:

http://www.yogascope.com/blog/2007/05/reclining-hip-opening-to-reduce-stress.html

http://www.yogascope.com/blog/2007/05/cow-faced-pose-gomukhasana-seated-hip.html

http://www.yogascope.com/blog/2007/05/ankle-to-knee-pose-seated-hip-opening.html

http://www.yogascope.com/blog/2007/06/janusirsasana-asymmetrical-opening-from.html

http://www.yogascope.com/blog/2007/06/parivrtti-janusirsasna-opening-from.html

http://www.yogascope.com/blog/2008/02/postures-to-reduce-stress-in-pelvic_09.html

http://www.yogascope.com/blog/2008/02/more-angles-on-opening-from-pelvic.html

http://yogascope.blogspot.com/2009/02/moving-reclining-twist-releasing.html

moriguchi2 · Jul 25, 2011

for table tennis it is ideal to be somewhat lean and muscular. When i say muscular, i mean toned and not bulky/high mass. Its very important that your legs and core are strong and muscular. Some exercises that i recommend are jump roping, running walking, one and two legged squats, lunges, and low weight/ high rep lifting. Some exercises that i dont recommend are swimming, high weight lifting and upperbody strength. i do believe it is good to have upper body strength but i am saying that lower is alot more important. swimming isnt the best idea because many of the swimming strokes are full arm swings which will ruin ur game and give u bad habits. Heavy lifting is bad because it increases your body mass and makes you quite bulky which is not so great for table tennis.This is a little off topic but proper stretching is mandatory before each exercise and before playing table tennis. It loosens you up and reduces the risk of injuries.

hope this helps

YosuaYosan · Jul 26, 2011

From fitness' view I could say the strengthbuilding and endurance training is the most important.
Looking good and bulky in TT is not very much a help..
This explains why olympic weightlifter do not look that strong but could lift super heavy weights (like more than twice their bodyweight 0_0)..

The best rep for strength is around 1-4 reps with 4-5 minute interval between sets.. 3 sets are good..
The strength training helps your muscle to produce much force in a very short time, you can call this explosive power.

The best rep for endurance is more than 15 reps with no more than 1 minute interval between sets.. The more sets the better..
The endurance training helps your muscle to do the same activity over and over without getting cramped because of the lactate acid accumulation..

Yeah, thats from me, hope it helps..

azlan · Jul 26, 2011

http://www.thestretchinghandbook.com/archives/stretches-table-tennis.php

checkout the website above buddy....
Also I recommend all members to have a look at the website coz there are a lot of preventive measures to avoid injuries, type of stretching for TT players with diagrams. It also show common table tennis players injuries and how to avoid them.

http://www.thestretchinghandbook.com/archives/ankle-injuries-pt1.php
http://www.thestretchinghandbook.com/archives/rotator-cuff-injury.php
http://www.thestretchinghandbook.com/archives/tennis-elbow.php
http://www.thestretchinghandbook.com/archives/achilles-tendonitis-pt1.php
http://www.thestretchinghandbook.com/archives/back-pain.php

Rhydian · Jul 27, 2011

YosuaYosan said:
From fitness' view I could say the strengthbuilding and endurance training is the most important.
Looking good and bulky in TT is not very much a help..
This explains why olympic weightlifter do not look that strong but could lift super heavy weights (like more than twice their bodyweight 0_0)..

The best rep for strength is around 1-4 reps with 4-5 minute interval between sets.. 3 sets are good..
The strength training helps your muscle to produce much force in a very short time, you can call this explosive power.

The best rep for endurance is more than 15 reps with no more than 1 minute interval between sets.. The more sets the better..
The endurance training helps your muscle to do the same activity over and over without getting cramped because of the lactate acid accumulation..

Yeah, thats from me, hope it helps..

What do you call rep? I don't understand ^^

Well when I go to the fitness, I do running, abdominal training, back muscle training. When I use weights, I don't take much but I do it often. Is that good? I heard that that's better than always put more weight and so on, especially for table tennis. I also use the jumping rope and do single jumps and double jumps (the rope goes twice underneath your feet before you touch the ground), that is good practice for the wrist and the forearm. I use weights for the chest, shoulders, and the arms. I thought of buying weights which you attach to your ankles, is that a good idea?

I also strech. It's really important and prevents from injuries and so.

YosuaYosan · Jul 27, 2011

Ah, rep means repetition

If you are training with free weights, make sure to start slowly or you could get injured !

Rhydian · Jul 27, 2011

Ah thanks

I will remember that

At the beginning, I started slowly, now I stopped at a weight which isn't too hard and too easy

What do you think about the weights which you can put around your ankles?

YosuaYosan · Jul 27, 2011

Not sure bro

I am not that experienced at adding weight to body parts

But I believe you still need to start slowly because believe me, putting weight in that kind of body parts, even 3 lbs is heavy 0_0

Rhydian · Jul 27, 2011

ok, thanks bro

Waiting for the other's answers

Keep it pong

UpSideDownCarl · Jul 30, 2011

When people used to put those weights around their ankles, when those things were "fashionable" in the 1970's, a lot of people who used them started having knee problems. I would not do that. I would use weights you can hold in your hands or machines that give resistance for the legs, like hamstring curls and leg press machines. If you have access to a gym where they have all the equipment it is useful. If not, just hand held weights.

WiWa · Jul 30, 2011

There are also some kind of vests that add weight. Maybe that's an idea. If u want to go really far u should make a little basin of sand at the table to do ur footwork routines in

Not sure if that is the right word but u know what I mean haha.

Rhydian · Jul 31, 2011

Ok, thanks Carl!!
Yeah WiWa good idea xD
Yes, I have acces to a fitness center. There, while all people run, I do table tennis footwork ^^ They look at me thinking Wtf? ^^

Thanks guys!!
If someone has more tipps, please share it to me and everyone

YosuaYosan · Jul 31, 2011

rhydian said:
yes, i have acces to a fitness center. There, while all people run, i do table tennis footwork ^^ they look at me thinking wtf? ^^

loooooooool

UpSideDownCarl · Jul 31, 2011

Rhydian said:
Yes, I have acces to a fitness center. There, while all people run, I do table tennis footwork ^^ They look at me thinking Wtf? ^^

I teach Yoga at some gyms. I do TT footwork drills in front of a mirror there too. Some people look at me like I am crazy. But the trainers seem to have an idea what I am doing. I have had a few of them talk to me about it and they know what I am doing is really good for fitness. I forget what one of them called it, but it was a term for a way of working out.

I do them righty and lefty. Amazing how much better I got at playing lefty just from that.

scylla24 · Jul 31, 2011

yoga is really good, plyometrics is also a really really good method for getting faster, stronger, etc.

I totally understand what you are saying about how some people look at you as if you are crazy. I do a wide range of pretty weird exercises, so I kind of think the same thing when I am doing them, and some people happen to walk by.

bethgough · Aug 1, 2011

Normal Exercise are very helpful for getting fit and healthy body for playing Table tennis. Yoga, Walking, Stretching are best exercise for stay fit in table tennis.

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