How about strength training for table tennis?

The editor now finds that every sport involves some strength training, and strength training is also done for the purpose of improving the performance of the athletes in this sport. I have seen many people talking about basketball strength training and football training before, and recently I have seen someone talking about table tennis strength training. However, the editor, like everyone else, knows very little about table tennis strength training. Now the editor will learn about the knowledge about table tennis strength training with everyone.

First of all, if you want to improve your strength, please make sure that your batting action is standard. Otherwise, no matter how great the strength is, it will be useless without a reasonable force structure.

Table tennis is played with the whole body. To improve the overall hitting power, you have to improve the strength of every major muscle group.

Here are some strength training methods:

1. Standing knee lift

Related: Balance and leg strength

Stand with your hands raised horizontally and shoulder-width apart. Raise your left knee as high as possible and hold it at the highest point for about three seconds. Then slowly lower it. Switch to your right leg and perform the same movements. Exhale while lifting and inhale while lowering.

2. Side-lying scissor legs

Related: Buttocks muscles, obliques

Lie on your left side, support your head with your left hand, and use your right hand to support yourself. Lift your right leg as high as possible, keeping your body in a vertical plane. Hold the highest point for 3 seconds, then come back down. When you are exhausted, switch to the right side and repeat the same movements.

3. Rotation

Related: Transverse abdominis, intercostal muscles, oblique abdominal muscles

Sit down, cross your hands, lift your knees, lift your feet off the ground, and rotate in the air with your left elbow touching your right knee, and then your right elbow touching your left knee. Do this until you are exhausted. Note that during the process, keep your feet off the ground.

4. Side-lying hip lift

Related: Obliques, Intercostals

Lie on your right side with your right elbow on the ground and your left hand on your waist. Keep your torso and legs in the same plane, with your left leg stacked on top of your right leg. Raise your hips, keep your body straight, and then slowly lower yourself. Do this ten times on one side, then switch to the other side.

5. Crunches

Related: Abdominal muscles, especially the upper abdominal muscles

Bend your knees, cross your hands in front of your chest, do crunches, and bring your elbows close to your thighs. Note: JR, who has not yet recovered from a back injury, should be cautious and only do half of this movement, keeping your back against the ground!

There are many methods of strength training for table tennis. When training, you should choose the training mode you need according to your own skill level. Don’t think about doing some more difficult training at the beginning. Your body will not be able to bear it and you will not be able to complete it. You must be down-to-earth and move slowly in a better direction step by step.