Physical exercises

[Flooreyoga]

Maintaining good flexibility is important not only to reduce injuries, but the movements and footwork of the sport also demand great flexibility. Therefore, try to warm-up and cool-down properly when training. I know we are all pressed for time and find it difficult to find time to warm up and stretch, but it is very important and will help many players actually improve their game.

With limited time, at least try to do a few minutes of active warm-up, such as jumping, jogging, etc. Follow this by stretching areas such as the neck, shoulders, back, and legs. Also rotate the shoulders, back, and ankles to increase the ease of movement of these body parts. After training, stretch as many muscles as you can, especially the legs. When stretching, don't jerk, but hold each stretch steadily for 20-30 seconds.

 

[Tadex]

I don't personally do any exercise to help with table tennis but I do something which is kind of strange. This is that I squat when I brush my teeth...you're meant to brush your teeth for at least 2 minutes and the squat position is basically your ready position so it's actually excellent training.

 

[Matt Hetherington]

I do crossfit and it's the perfect mix of exercise for building strength and agility. It combines weightlifting techniques with gymnastics and aerobic fitness to really give you a high level of all-round fitness, balance, coordination. It is a global thing and is very intense but has been the best thing ever for my table tennis, it's international so if you are interested you may be able to find one in your area.

Stuff to build up explosive power in your legs like squats and lunges are really good, and of course stamina, high repitition and endurance stuff will help you train for longer

 

[azlan]

Yeah Matt, I've been meaning to ask you about this. I wonder if you may post a video of your mates or yourself doing it just so we may get the general idea?

 

[Matt Hetherington]

Yea I could do that no problem, I'll see what we do on Monday, I might look at going and videoing but not doing the sesh myself, I have North Island champs next weekend which is what I've been training really hard for so I need to stretch and loosen up for the coming week

 

[Matt Hetherington]

This is me 3 months ago in February, if you compare with my other training video from last week you can see the effects of crossfit and just a general commitment to a physical training regime, I've lost 6 kilos.

 

[azlan]

Actually mate, I've seen the difference earlier when you showed the video of you training with your coach on another thread. Huge difference mate. You're quicker on y our feet, and there's a flow in your game, not to mention your stamina. In your much earlier videos, you seem to try to finish the rally early since maybe, just maybe you know that you may not have the stamina to last in long rallies. Now, your stance is much lower and moving very well.

That's why I wanna know and learn about this cross-fit you've been doing I've been gaining weight as if my life depends on it hahaha and it's affecting my TT. I'm standing more upright now, too lazy to move my feet, too slow to move my body out of the way when the ball goes to my body, standing too close to the table coz I'm trying to cut-off the angle shots since I'm too slow to move side-ways. In general, just pathetic :0 LOL

Technique wise, I'm quite solid, just that I feel that I am moving like an 18-wheeler truck. It's time for me to buck up. If I can get 60-70% of what I used to be, it's an achievement. After all, I am 43, not 23 hahaha

Cheers mate! Looking good there buddy..remember, I expect to see you in next Olympic

 

[Matt Hetherington]

Actually mate, I've seen the difference earlier when you showed the video of you training with your coach on another thread. Huge difference mate. You're quicker on y our feet, and there's a flow in your game, not to mention your stamina. In your much earlier videos, you seem to try to finish the rally early since maybe, just maybe you know that you may not have the stamina to last in long rallies. Now, your stance is much lower and moving very well.

That's why I wanna know and learn about this cross-fit you've been doing I've been gaining weight as if my life depends on it hahaha and it's affecting my TT. I'm standing more upright now, too lazy to move my feet, too slow to move my body out of the way when the ball goes to my body, standing too close to the table coz I'm trying to cut-off the angle shots since I'm too slow to move side-ways. In general, just pathetic :0 LOL

Technique wise, I'm quite solid, just that I feel that I am moving like an 18-wheeler truck. It's time for me to buck up. If I can get 60-70% of what I used to be, it's an achievement. After all, I am 43, not 23 hahaha

Cheers mate! Looking good there buddy..remember, I expect to see you in next Olympic

Haha road to Olympics is ridiculous for a NZer, you will be interested to know that NZOC denied both our qualified athletes right to play in London and the players from Vanuatu who NZ beat in the mens and womens both 4-0 have qualified to compete.

 

[azlan]

Yeah I read that on Sarah's thread too...don't be disheartened buddy, you'll never know what's gonna happen in 4years.

 

[Matt Hetherington]

I'm not disheartened, if I meet their criteria they won't be able to say no

 

[Der_Echte]

To improve the ability to use the wrist for more spin or power, I recommend wrist curls. You brace your arm on the table or bench, then go at it. Use a weight that maxes you out at 8-10 reps. If you do not have an assortment of dumbells, then use whatever is handy. I used to like a 6 pack of 2Litre water bottles (filled). That is 12 KG and a good start. You could tie a cable or something to whatever weighs what you need and make a handle on hte other end. For this, you would need to control the torque of your curl to keep the thing from swinging out of control, unless you can fashion a pulley system.

Korean Pro Oh Sang Uhn's father had him train this at early age and Oh's BH play is respected as at least pretty darned good.

 

[Der_Echte]

PPP, I see Ur posts at OOAK as well and keep at it dude, keep bringing the heat.

Azlan, you are nowhere near the end of your rope as a TT player. You prolly forgot more about the sport than many of us will learn. I see 60 yr old players here play at a level that would be top 100 USATT easy. Cracking USATT top 100 (Male) has gotten really tought to do lately as the 100th position is now a 2400+, instead of a 2300 even level in just one year and it will contnue to be harder. I wouldn't be surprised if you had to be a 2450-2475 player to crack top 100 USA by the end of 2014. That level used to put you in the top 20.

 

[Der_Echte]

PPP, maybe the ever increasing sales of New Zealand Active Manuka Honey products will generate enough monies to be able to field a TT squad in the next Olympics.

 

[inguhrushuh]

Table tennis is all about power. Power exercises usually have a person lifting 50 - 60% of their max weight for each individual exercise at high speeds. Do every exercise with explosive power and you will develop power. As for the main muscles that I believe are involved with table tennis, they are your shoulders, your pecs, your obliques, your lats, your lower back, and your legs. Legs are important for your mobility during rallies and some of the power for each loop. Your lower back keeps you balanced throughout play. Your lats help you recover from forehand loops quicker by bringing the shoulder down. Your obliques provide the rotation of your torso. Your pecs provide the rotation of the entire arm forward. Your shoulders provide the power to swing your arm up/forward. Part of developing a good technique is knowing how to use all these muscles together to get explosive power on each of your shots. Therefore I recommend the following exercises: (remember to use only 50 - 60% of your max weight and to do each exercise with explosive power. If you're new to these exercises you might want to get a trainer or someone else to watch over you so you don't injure yourself.)

5 sets of 5 - 7 repetitions with 2 minute rests in between the sets.

Shoulder press with dumbells
Bench press
Bicycle crunches
Leg press/Squats
Pull-ups
Deadlifts (do this exercise with extreme care)

Cardio is also very important for stamina.

If you don't have that much time in your day:
Bicycle crunches
Leg press/Squats
Incline bench press (if you like to brush the ball quickly during your loops) or Regular bench press (if you like to hit through the ball with your loops)

It's also important to keep in mind your level in the sport. If you're a novice, focus on practicing on the table. If you feel that you're an intermediate, you can try physical training. Either way, the idea is that as you move up in skill, the demand for physical training becomes more important. However, if you're a low-level player, it's not as important. Cardio is invaluable in all levels of play.

I hope this helps!

 

[Matt Hetherington]

PPP, maybe the ever increasing sales of New Zealand Active Manuka Honey products will generate enough monies to be able to field a TT squad in the next Olympics.

haha great call there!

 

[Bollforte94]

Jump Rope

 

[azlan]

Azlan, you are nowhere near the end of your rope as a TT player. You prolly forgot more about the sport than many of us will learn. I see 60 yr old players here play at a level that would be top 100 USATT easy. Cracking USATT top 100 (Male) has gotten really tought to do lately as the 100th position is now a 2400+, instead of a 2300 even level in just one year and it will contnue to be harder. I wouldn't be surprised if you had to be a 2450-2475 player to crack top 100 USA by the end of 2014. That level used to put you in the top 20.

Cheers D_E You sure knows how to motivate me buddy I still enjoy TT very much, and watching players like you, Matt, Dan and the rest makes me think that I need to up my ante and train. For the past 3 years I have not been doing regular exercises..I just go down to the club and start hitting the balls. It irritates me some times that I missed those shots that used to be my bread and butter shots. Thanx again buddy!

 

[judah000]

Lifting weights is a good physical excercise for TT. But my coach said that push ups is a never in table tennis.

 

[YosuaYosan]

Lifting weights is a good physical excercise for TT. But my coach said that push ups is a never in table tennis.

Whoa
Could you tell us why man?

 

[judah000]

Whoa
Could you tell us why man?

Maybe it will add more weight to your arm.

Our physical exercises is usually:

running
jumping
lifting weights
stretching
sit ups
footwork
and more