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Table of Contents
- Strength Quality Improving strength quality can increase muscle volume and enhance athletic performance. Proper strength training can promote bone growth and development, as well as increase joint stability and flexibility. Strength quality can be divided into dynamic strength and static strength. The force produced by muscles contracting is called dynamic strength, which can be further divided into absolute strength and explosive strength. Given the nature of table tennis, emphasis should be placed on developing explosive strength, often through resistance training.
- Speed Quality Speed refers to the rate at which different parts of the body’s muscles contract and relax during movement. It includes the speed of movement of a specific body part and the overall body’s center of gravity.
- Endurance Quality Endurance quality refers to the body’s ability to sustain muscle activity over an extended period. It can be categorized into general endurance, speed endurance, and strength endurance.Methods for developing endurance quality: various distance running exercises (e.g., 1500m, 3000m), variable-speed running, and rope jumping.
- Flexibility Quality Flexibility is one of the fundamental qualities of the human body, referring to the range of motion of joints and the stretching ability of soft tissues such as muscles, tendons, and ligaments. It can be divided into general flexibility and specific flexibility, as well as dynamic flexibility and static flexibility. Flexibility exercises generally include the following types of stretching: Static stretching exercises (recommended before any physical activity): can significantly increase body flexibility without causing muscle pain. Choose a muscle or joint, stretch it to its maximum extent, hold for 20-30 seconds, then relax. Repeat, gradually increasing the range of motion. Then, stretch another muscle or joint. PNF stretching exercises: maximize muscle flexibility and length. It requires guidance from a fitness instructor or an experienced partner. Stretch a muscle or joint to its maximum extent while simultaneously contracting the stretched muscle as much as possible. Ballistic stretching exercises (should be avoided if possible): forcefully stretch a joint to a large angle. This type of stretching is specific to certain activities and should be avoided without supervision due to the risk of tearing muscles and tendons.
- Agility Quality Agility is the ability to perform complex movements in a coordinated manner under various conditions. It essentially reflects the central nervous system’s control over motor organs, including accuracy and speed of movement, and encompasses factors such as reaction, coordination, and range of motion.
In the process of using specialized physical fitness training methods for table tennis, the first issue to address is how to turn the numerous specialized physical fitness training methods into a systematic and targeted exercise system that conforms to the rules of specialized physical training for table tennis and is in line with the actual situation of table tennis sports.
- Strength Quality The most important aspect of table tennis is explosive strength, which refers to the maximum force that muscles can exert in a unit of time. To develop explosive strength, the focus should be on moderate loads (40% to 60% of the maximum load) and repetitive exercises to ensure quick and powerful movements.
- Use light dumbbells for various swing motion exercises and arm swing exercises with added weight.
- Perform bicep curls with a palm-up grip while simultaneously rotating the arm outward, and wrist rotation exercises with a weighted bottle.
- Perform bicep curls with a palm-down grip while simultaneously rotating the arm inward.
- Hold dumbbells on the shoulders and perform forearm rotations (outward and inward rotations).
- Practice multiple-ball kill shots at a semi-high level for a specified number of times or duration.
- Use a barbell for static half-squats or slow-speed dynamic exercises.
- Use a barbell for lateral lunges, lateral step-overs, and jumping exercises.
- Perform specialized training with sandbags tied to the legs and hands.
- Practice rapid heel raises and continuous single or double-foot jumps over obstacles.
- Speed Quality For table tennis, speed mainly includes reaction speed, movement speed, and mobility. The speed in table tennis is non-periodic, and although it has a certain regularity, it varies with each stroke. The primary training method should involve rapid and repetitive exercises.
- Perform rapid swing exercises according to the coach’s commands.
- Practice quick lateral shuffles along the table in different directions based on the coach’s gestures or signals.
- React to signals with sudden stops or sprints.
- Perform left and right, as well as forehand and backhand, stroke exercises with multiple balls.
Footwork exercises for lateral movement. Each set consists of 40 to 60 repetitions.
- Side-step exercises (using half the width of the table as a boundary). Each set consists of 40 to 60 repetitions.
- Practice pushing, sidestepping, and lunging footwork.
- Practice footwork for long and short balls.
- Use multiple balls to improve footwork speed.
- Endurance Quality In table tennis matches, accurate judgment, quick reactions, fast movements, proper swings, and accurate shots are required. During fast movements, the body faces intermittent anaerobic states due to the continuous changes in movement intensity. Accordingly, the primary training forms should focus on developing specialized endurance.
- Agility Quality Agility in table tennis is essentially the central nervous system’s control over motor organs. During training, the focus should be on the accuracy and speed of completing actions, including reaction, coordination, and the range of motion.