IMPORTANT OF EXPLOSIVES FITNESS FOR TABLE TENNIS

One of the most basic training rules is that of specific effectiveness: if you want to train for a competition, the training should reflect the requirements of that competition. The rule of specific effectiveness arises because different competitions usually involve different energy systems in the body, but also because many disciplines require a very specific set of motor skills and neurological adaptations.

The reality, however, is that many endurance competitions are extremely demanding on the aerobic energy system, but at the same time short bursts of energy are often required that are provided by the anaerobic energy channels. Such pathways are often neglected in training because you prefer to concentrate on endurance performance. New research by Finnish scientists at the Olympic Sports Research Institute suggests that this strategy may be counterproductive for endurance runners. They also state that anaerobic performance can easily be improved without increasing training volume or impairing endurance performance.

The study examined the effects of simultaneous explosive strength and endurance training on aerobic and anaerobic performance, as well as on neuromuscular properties. For this purpose, 25 long-distance runners were divided into a test group and a control group. All runners did the same total amount of training for 8 weeks, but in the test group 19% of endurance training was replaced with explosive training, including sprints and strength exercises. After the 8-week training program, all runners were assessed on various aspects of performance, with the following results:

The runners in the test group improved their maximum speed during a maximum anaerobic running test and 30-meter sprint by 3.0% compared to 1.1% in those in the control group;

The concentric and isometric forces generated during leg extension increased in the test group but not in the control group;

The runners in the test group improved their strength-time characteristics and exhibited rapid nerve activation of the muscles.

The increase in the thickness of the quadriceps muscles after 8 weeks was almost twice as high in the test group compared with the control group;

Very important: the maximum speed during an aerobic running test, the maximum oxygen uptake (VO2max) and the running economy remained unchanged in both groups.

Training to develop ping pong footwork

Footwork exercises for table tennis are an important part of developing as a player, but there is a great deal of physical training that you can train to be faster, more consistent, and more explosive. Through the exercises you will be able to improve your physical condition at the same time that you become a great player.

Many players wonder what physical training exercises they can do to improve their physical capacity and train their footwork.

3 KEY AREAS TO IMPROVE PHYSICAL CONDITIONS

There are some specific exercises and skills that you should focus on when doing physical training.

EXPLOSIVE POWER IN THE LEGS:

Many players such as Zhang Jike and Quadri Aruna have very strong quadriceps and upper leg muscles, allowing them to create a more explosive transfer of weight in movements and strokes.

SHORT AGILITY MOVES

The ability to make short bursts of movement and stay alert for a longer period of time (endurance) is also very important in table tennis as the speed of the sport is constantly dependent on the reactions of the feet.

ANTICIPATION AND RECOVERY

Being able to make movements and then recover in a stable position can also go a long way in increasing the speed of your feet and improving the habit of always being ready to hit another ball.

STATIONARY EXERCISES

Squats and lunges are excellent and rely on using body weight to train leg strength. They are classic physical training exercises and you can increase the difficulty by using weights.

DISTANCE AND AGILITY EXERCISES

Some common exercises for this are those that include lateral lunges over a fixed area and jumping over some barrier. These exercises focus on creating repetitive explosive movements in short bursts. Always try to focus more on side-to-side movements, as this will benefit your game the most.

SHORT AGILITY MOVES

Explosive exercises

Staying alert is very important. You can make bursts (very fast movements) of small steps at a fixed point as quickly as possible in time intervals of 30 to 45 seconds with recovery time in the ready position.

INTERVAL EXERCISES

Starting and stopping exercises can help develop agility. You can do small back and forth sprints or lateral movements. There is also a great exercise where you use half of the ping pong table and pass as quickly as possible around it, touching both sides of the net post with the same hand. Complete as many "laps" as you can in 1 minute and repeat 3 times with recovery time between reps.

AGILITY LADDER

Agility ladder exercises are a great tool for automating explosive, short-step movements in a very short space. In the following video you can see several of these exercises.

SHADOW PARTNER

A great way to improve anticipation and footwork is to pair up with someone and, using only side-step movements, mimic them. In the video you can see an exercise.

Shadows are exercises that allow the automation of technical movements more quickly. It is about doing the same movements that are done in ping pong strokes but without the table, even without the racket. The important thing is the repetition of the correct movements until they are done in an unconscious way.

GO TO THE GYM AND RUN

Going to the gym and running can, of course, complement your training to a great extent, but it is important to try to focus on more specific areas. Long-distance running is great for your cardio, endurance, and overall fitness levels.