3. It is a sport you can play on your own (with one section of the table folded upright, known as playback facility), with a partner or with up to 4 people. Attack and defense strokes — for example, counterattack, loop, drive, block, smash, push, dig, flick, banana flick, chop, lob, balloon lob, or drop shot. Concentration on the legs, groin and hamstrings for kicking skills, flexibility and strength… These are probably the best types of exercises for developing explosive power. What are the main muscles used? While everyone cannot become an Olym-pic athlete, with practice everyone can learn the basic skills … If you'd like to get expert points and benefit from positive ratings, please create a new account or login into an existing account below. The test is particularly useful for tennis players because the movements used are similar to tennis with respect to the stop, start and change of direction movement patterns and can be easily administered with a squad or team simultaneously. Muscular Strength - This can be developed by dynamic tension and resistance/weight training. Mental strength — Willpower, self-control and your ability to concentrate at each point. Table tennis was first introduced in the 19th century as a parlour game. At its simplest, table tennis is a sport where opponents hit a ball back and forth on a table with a low net. General calisthenics, home exercise, light to moderate intensity, back exercises, pushups (calisthenic exercises can be designed for specific fitness components) E: B,C,F,ME,S: 8: Conditioning: Circuit training, general (can be designed for specific fitness components) E: B,ME,S: 6: Conditioning • Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. These are great for improving your dynamic power and agility. Recharge for the next game, even after a long match that you won, or lost. Fitness is specific to the type of training you do and is the successful adaptation to a stress -- exercise being a type of stress. Your ability to safely, use the right (i.e. We are a bunch of guys and some girls who love to play table tennis at one of our members' backyard. Known as plyometrics, and used by most top athletes, this is an advanced form of training which is very good for strengthening the tendons and ligaments, and developing joint stability. The following are examples of simple fitness tests which can easily be reproduced away from a lab and measure strength, power, anaerobic endurance, local muscular endurance, aerobic endurance, flexibility, balance, reaction time and body composition. The tennis diet during the match should be able to replenish the used-up glycogen. Build and maintain the speed — through reaction and speed training. Anyone can play table tennis. However, maintaining a decent level of aerobic fitness is very important. It’s no good running tired because this will only make you run slower, which defeats the object. Your answer will be published for anyone to see and rate. On the fitness side of things, Steve holds numerous qualifications and certificates in areas such as; weight training, fitness instructing, fitness assessing, writing sports programs, nutrition, sports therapy and sports massage. MASTER YOUR TABLE TENNIS TECHNIQUE (2): FOREHAND & BACKHAND. The basic idea is that the components of skill related fitness have to be trained with an end goal in mind. Sharpen your focus and concentration at each point of the match — putting all the energy on the next point. Come into competition mode — to get a top performance of the moment. - training programs (details, the amount of). It's a sport that relies on short, sharp sprints and constant changes in technique. From the void deck to your local Community Centre or sports complex, you can see players from the age of five to 85 enjoying the game. So you can see there are a lot of similarities in the training benefits. 2. Anyway, that’s enough about Steve for now. Aim for 50% to 70% when you do moderately intense activities and 70% to 85% when you do vigorous activities. Develops mental acuity. In tennis you require strength because it is how much force you can produce in one movement. You Need to be Agile and Quick All Day Our first analysis of fitness components for tennis, a 1 to 5 rating list of selected components of fitness, found that agility and speed were rated the most important, followed by aerobic and anaerobic fitness (see results). To make a full-fledged situation analysis, you need results from both (practical) tests, measurements, and estimations of each component, every detail, both by the player himself (self-assessment, self-perception) and from every coach who knows the player. For example, if you want to peak for a national championship event one year from now, … based on their coaching), and revise your tactical preparedness thereafter. I’ll definitely be picking his brain more in the future about all things to do with fitness training for table tennis. The components of fitness – definitions, examples and tests ... Basketball players, gymnasts, skiers, table tennis players and hockey players all need agility. Foresee the opponent’s tactical changes during the match play (e.g. The fitness components, their definitions and examples are covered in the following table: A huge thank you to Steve for that really interesting post. Train slow, you become slow. A match could go on for a couple of hours or more. Evaluate the opportunities for using, for example, surprise effects, deception, game dynamics, and degree of offensive/defensive play. The curriculum includes 18 table tennis specific workouts, split up into six modules. Break your running distances down into short sprints of 10, 20, 30 and 40 metres. It can be designed to improve speed, coordination, balance and muscular endurance. Equipment Steve has played at a high-level himself and coached many top athletes. The strategy relates to the detailed content of the four blocks (the strengths). Depending on the situation, select the stroke or game system that gives the best effect with a balanced risk. In conclusion, I believe table tennis players need to become athletes. Ignore or benefit from the public and its activities — for example, applause, cheers, or away match. Build and maintain mobility and agility — in part by stretching exercises before and after each training. I am a great believer in the importance arm speed when playing table tennis. Table Tennis — the six strengths you need. Many sources list off the components of fitness and leave it there… but that’s not what we’re about. Testing (in the form of treadmill tests and intermittent endurance runs) on elite tennis players indicates high levels of aerobic fitness. Therefore making it harder for your opponents. We’re going to dive right into the health and skill-related fitness components, as well a s giving you a full description of what each one is and examples of how it works. Not allow historical mistakes, or prior losses, to affect the current match or future games. The strategy may also include the training of the ability to use some general basic tactics, related to, for example, different styles of play and different player characteristics. However, exercise scientists have identified nine components that comprise the definition of fitness (Tancred 1995): You don’t need to just stick to using light weights with high repetitions. FITNESS TESTING AEROBIC ENDURANCE TESTS MULTISTAGE FITNESS TEST Aim To measure aerobic power. The components of tennis required are aerobic fitness, flexibilty, strength and power, speed, agility and low body fat. Without flexibility your body would not be able to reach as far to get the ball,flexibility will also allow your body to do longer swings when hitting the ball. My first observation of players/coaches standard table tennis fitness training is that it is usually based on general fitness, with lots of running (from 800m to a couple of miles). Speed is understandable because of the speed of the ball and the rallies. A tennis training program has to meet the demands of an all-round physically challenging, individual sport. Aerobic Fitness for Tennis: This is what determines a player’s ability to sustain their effort level through out a match. A lot of players don’t realise that the latest evidence has shown that short intense sprinting improves cardiovascular and endurance in about half the time as traditional cardiovascular training, such as long distance running and cycling. Add jumping exercises to your fitness programme, such as tuck jumps. 3. Just have the player blast 6 quick press ups several times or add bounces to the press up or a jump to the squats. The first part of the periodization includes tennis testing, competition planning and scheduling, training phase, technique, strategy, tactical, tennis specific, training on types of surfaces … The canonical breakdown structure of the capability to play table tennis. You can also add sprints and sidestep movements on landing. Muscular Strength A tennis player moving forward from the baseline quickly to reach a drop shot close to the net Boxing uses a number of examples of skill-related components of fitness previous For the purpose of this class we will focus mainly on the health-related components of fitness. Continuously and in real time, analyze what you should change, to. There are also other components of fitness related to sports performance rather than just health. Technical adaptation to external circumstances — for example, to the room/hall, floor, table, ball, and to a borrowed spare racket. Designing a fitness programme for table tennis is just the same as designing a fitness programme for any other sport. They need to eat like athletes and train like athletes. Aerobic fitness increases a player’s endurance. Physical strength — Your ability to play each point according to your technique. When we compete in table tennis we all have strengths and weaknesses. Being able to explode and sprint to one side of the court and back again is vital in tennis. On top of that, Werner recommends one specific endurance training session per week. While laboratory tests can be, and are, used to evaluate basic performance characteristics of athletes in most individual sports, in a more specific approach, field-based methods are better suited to the demands of complex intermittent sports like tennis. Competitive strength — Your ability to win matches relies on four strong blocks…. The purpose of this study was to compare whole-body and segmental body composition variables of trained Brazilian table tennis players, according to different performance levels and gender. To become a top table tennis player you need to become an athlete, just as you would in any other sport. To train for this, set up cones 20 metres apart, and count how many laps you … This means the analysis and the action plan should include specific details for all four strengths; the Mental strength, the Tactical strength, the Technical strength and the Physical strength. you can find it on google, if you write in what components of fitness is used in table tennis . Fitness Related components For Volleyball are:Agilitybalancepowerspeed and reactioncoordinationhand-eye coordinationMost of the above are … Tennis is played on a flat rectangular surface, usually grass, clay, or a hard court of concrete and/or asphalt. Fitness is specific to the type of training you do and is the successful adaptation to a stress -- exercise being a type of stress. Fitness tests can increase the capabilities for performance at different levels. Contrary to what many people think, the use of heavy weights moved fast in the positive phase and controlled in the negative phase increases power and speed and can be a great benefit to table tennis players. The following are examples of simple fitness tests which can easily be reproduced away from a lab and measure strength, power, anaerobic endurance, local muscular endurance, aerobic endurance, flexibility, balance, reaction time and body composition. He was the head coach of Ormesby Table Tennis Club (one of the biggest and most successful clubs in the UK) and is now the head coach at Swerve TTC. Table Tennis — the six strengths you need. the recognized winning): Your ability to adapt your game to the opponent, namely to, Your ability to improve your Technical, Mental, Tactical and Physical strengths, namely how you manage to, A=1, B=2, C=3, D=4, E=5, F=6, G=7, H=8, I=9, J=10, K=11, L=12, M=13, N=14, O=15, P=16, Q=17, R=18, S=19, T=20, U=21, V=22, W=23, X=24, Y=25, Z=26, K+N+O+W+L+E+D+G+E = 11+14+15+23+12+5+4+7+5 = 96 %, H+A+R+D+W+O+R+K = 8+1+18+4+23+15+18+11 = 98 %. If you are serious about improving your table tennis fitness and training like an athlete you should join TableTennisUniversity.com and enroll onto the Xtreme Table Tennis online training program today! Skilled athletes typically excel in all six areas. Tactical strength — Your ability to adjust how you play your game, to how your opponents play their game, given your mental strength. So we might decide to work on the ‘hypertrophy’ and ‘aerobic fitness’ components to rebuild some of the wasted muscle and burn calories at the same time. Resistance training bands are great for training arm speed and acceleration because they allow the player to mimic the movements of a stroke and target the specific muscles required to execute the shot. Popularly known by the trademarked name Ping-Pong, it is a common recreational activity as well as a competitive Olympic sport. I am Warren. Footwork — be back to the ready position, perform good lateral and longitudinal movements (for example, to get back for defense or to position yourself well for the chosen stroke). Table tennis, ball game similar in principle to lawn tennis and played using a lightweight hollow ball and paddles on a flat table divided into two equal courts by a net. The participant also plays a major part fail to bring the balance in between these two plans other... 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