Wikipedia contributors. Arms and Shoulders - Hand on the opposite elbow and push backwards. How to Play Table Tennis (2007), Fradkin, A. Zazryn, T. Smoliga, J. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. It's important to understand how your body works during tennis before you create a warm-up and cool-down routine. You should ensure that you use your whole body as you do these strokes, so ensure that you bend your knees and twist your trunk. Kokkonen, J. Nelson, A. Eldredge, C. Winchester, J. Tactics Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. assisting joint mobility and healthy functional joint range. Analysing Of the Types of Injuries Observed In Table Tennis Players According To the Some Variables, The physiological demands of table tennis: a review, The reactive agility of table-tennis players before and after sport-specific warm-up, Chronic Static Stretching Improves Exercise Performance, Warming-up and stretching for improved physical performance and prevention of sports-related injuries, Effects of warming-up on physical performance: a systematic review with meta-analysis. It accounts for around 10% of table tennis injuries. Vacenovský, P. Vencúrik, T. Sebera, M. (2015). During each weekly five-hour session, they performed stretching exercises followed by exercises … Try to do these stretches and exercises at least four to five times a week. Hold this pose for one minute. Other injury prevention strategies include: Table tennis stretches are one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. The same muscles that are used primarily for sports such as racquet ball, squash and tennis are all in play during table tennis. Trainers and players alike readily agree that tennis stretches can maximizes performance while minimizing the risk of injury. Site Map  |   (2010). Arms and Shoulders - Join the hands over one shoulder and pull. » Steve is a table tennis coach and personal trainer – so he ought to know a thing or two about table tennis fitness. Techniques •  Strengthening Exercises For Tennis Elbow. Plus it is easy to throw in my suitcase when I travel. A thorough stretch afterwards will lengthen the tight and overused muscles and recreate balance between the left and right side of your body. Table tennis stretches are one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. My intention has always been to give you the best possible information, advice and recommendations, based on my 48+ years involvement in the sport. Tennis specific exercises focus on strengthening and training different muscle groups. Don’t make the mistake of thinking that something as simple as stretching … And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Cool down for 5 … 1. The amplitude and the rotation movement helps also stabilize the large strokes (like forehand smash). The two muscles responsible for flexion and extension of the elbow are the triceps and the biceps. releasing muscle tension, which can help take pressure off or away from joint/s. You'll prevent injury and relieve pain. Coaching •  The end score was also reduced from 21 to 11 to make the matches shorter and retain viewers’ interest in the game. While the peroneal muscles lie on the outside and help with stability. Adverts appear automatically on my site, provided by third parties, and are not directly controlled by me. If you are training regularly on the table, at a high-intensity, then your endurance should already be fairly good. The benifits of playing table tennis. Amazon (author page) has listed his books on five Best-Seller lists. Equipment •  Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. Lift right arm and left leg and extend horizontally (repeat with left arm and right leg). Jog Start with a light walk and progresses into a gentle jog. The most common injuries associated with table tennis include: Overall conditioning is essential to the table tennis player to help reduce injuries during training and competition. This will increase your core body temperature and heart rate and warm up the muscles and associated tissues. After 2-3 minutes of general jogging you should then move onto table tennis specific movements such as shuffle (side to side) footwork. AATT cannot identify any user who clicks on an advert or affiliate link. Stretching helps reduce injuries and improves flexibility, range of motion and balance. So let's take a closer look at the warm-up and a few exercises you can perform. Arms and Shoulders - As above but using a towel. The warm-up for table tennis should be done before every exercise session - whether it be a competition match, practice sessions, or gym workouts. The fourth exercise … Best 9 Stretch Exercises for Seniors. 1. » Although table tennis is not a contact sport, players can get over enthusiastic from time to time and overextend themselves. Hamstring - keeping the back straight, pull the leg towards the body keeping the leg straight. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. With the Ultimate Guide to Stretching & Flexibility you'll... You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. The 3 Best Table Tennis Stretches. A chair, countertop, or table is necessary for this exercise. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. About Me  |   For more information on how to play table tennis and improve your game, take a look at my other tips and techniques articles... Increase your resting pulse rate by 10-30 beats per minute, Move from general to specific muscle groups, Include stretching of major muscle groups, Help prevent injury by raising the temperature in muscles and increasing circulation around joints, Increase oxygen delivery to the muscles to enable more vigorous activity, Encourage muscles to contract, faster and stronger, reduces the risk of muscle and tendon injuries, increases the flexibility and freedom of movement, Hold each stretch for 10-20 seconds, but do not bounce, Stretch gently and slowly and keep breathing, Stretch to the point of tension, never pain. Wrong! After stretching and warming up by cycling at an easy rhythm for 5 to 10 minutes, increase your pace to 15 miles per hour and aim for 20 to 30 minutes of steady cycling. Contact Me  |   Warming-up before you play reduces the risk of tearing or straining muscles, whilst cooling down will clear the system of the chemicals in the Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Stand tall with feet shoulder-width apart. Table tennis players are not endurance athletes and they don’t need to do endurance training like they are training for a marathon. 1. Arms and Shoulders - Hands together above the head, push the head forwards and the hands back with the arms straight. Following certain techniques and practicing proper footwork patterns can help ensure that your hands and feet move together in a rhythm and […] These are principally links to Amazon, Megaspin and Bribar, but may include others from time to time. Warm-up exercises should be an essential part of your routine before playing table tennis.Here are a few you can use... Table tennis is a fast physical sport which requires agility, speed and quick reactions. Multi-ball Ping Pong Training. News & much more, And get Exclusive Information via Email AllAboutTableTennis, TipsStrategiesTechniquesTacticsRulesEquipmentCoachingNews & much more, Home  |   These exercises involve the major muscle groups used in table tennis and you should stretch them through their full range of movement. About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Add a stretch with your arms above your head and resting on the ground. Complete these quick, easy stretches in just a few minutes for a good stretch you’ll thank yourself for later. 3 exercises to improve your table tennis consistency. There are 2 types of warm up in table tennis: On the table warm up and off the table warm up. body (produced by the exercise) that can result in muscle stiffness. In the stretches below, we combine the two aforementioned styles of stretching. By performing a range of different strokes you can warm up your muscles ready for your table tennis session. Claim your FREE membershipand join me at theTOP TABLE, You'll receive regularTop Tips, Strategies, TechniquesTactics, Rules, News & much more, You Are Here: This will get your muscles ready for more strenuous movement. If you have a sparring partner who can do a multi-ball exercise with you, this is very useful. Many tennis and stretching novices fall into the trap of thinking that bouncing up and down and touching your toes a few times are sufficient ways of warming up. Therefore it's important that you perform warm-up and warm-down (cool-down) exercises prior to starting a session, and at the end of a session. “Holding a stretch for 30 seconds has the most benefit,” says Stanten, “but if you can get up to a minute for each leg, even better.” Standing Quadriceps Stretch Targets: Quadriceps, hip flexors. Trunk - bend to either side keeping hips stationary. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches. Do each exercise below at least once, stretching each leg for at least 30 seconds. However, maintaining a decent level of aerobic fitness is very important. And affiliate links are identified by having an asterisk ( * ) by its side and,. 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