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Table of Contents
The Role of Physical Training
Physical training refers to the use of various physical exercises to effectively influence the functions, metabolism, and structural morphology of the human body’s tissues, organs, and systems, in order to promote health and enhance athletic performance. Physical training for table tennis includes general physical training and specific physical training: general physical training focuses on developing the athlete’s speed, strength, and other basic qualities, while specific physical training is tailored to the unique characteristics of table tennis and forms the foundation of technical and tactical training.
With table tennis competitions becoming increasingly intense, higher demands are being placed on the physical fitness of athletes. Good physical fitness is essential for maintaining a competitive edge, enduring high-intensity training, and performing well in fierce competitions. It also helps cultivate qualities of bravery, tenacity, and perseverance.
Principles of Physical Training
General physical training refers to the comprehensive training of athletes’ physical qualities, mainly including the development of strength, speed, endurance, flexibility, and agility. It forms the basis of specific physical training and must adhere to the following principles: the principle of practicality, the principle of gradual progression, the principle of appropriate load, the principle of perseverance, and the principle of comprehensive training.
- Principle of Practicality The principle of practicality means that training should be based on the actual situation of the athletes, determining the training objectives, selecting suitable exercises, and arranging exercise time and load reasonably. This is a scientific law that must be followed to enhance physical fitness and improve athletic performance.
- Principle of Gradual Progression The principle of gradual progression mainly refers to the planned and step-by-step increase in the difficulty, time, and load of the training content. The process of enhancing physical fitness is orderly and gradual because the body’s physiological functions gradually adapt to changes in the external environment.
- Principle of Appropriate Load The theoretical basis of this principle is “supercompensation.” The entire training process can be simply summarized as: load, fatigue, recovery, and improvement. An appropriate load, when fatigue is eliminated and the body recovers, can lead to improved function. Within an appropriate range, the greater the load, the faster the improvement in technique and physical fitness. However, everyone has a certain limit to their load. Exceeding this limit not only leads to a decline in technique but can also harm physical health. Of course, if the load is too small, it does not provide sufficient stimulus for the body to improve technique and physical fitness.
- Principle of Perseverance Physical training must be continuous and systematic. Only by adhering to year-round sports training can physical fitness continuously improve and athletic skills increase.
- Principle of Comprehensive Training The principle of comprehensive physical training refers to improving body shape, function, and physical fitness through sports training, promoting the overall development of the human body.
Requirements for Physical Training
Physical training focuses on developing athletes’ strength, speed, endurance, flexibility, and agility. In the training process, scientific training should be carried out in a planned, comprehensive, and systematic manner, taking into account the characteristics of table tennis. The specific requirements are as follows:
- Adhere to year-round systematic training Based on comprehensive physical fitness training, specialized fitness training should be carried out in close conjunction with the characteristics of various table tennis techniques.
- Scientifically arrange the content, proportion, and sequence of various physical fitness training In the selection of content, it is important to first consider the characteristics of table tennis. Research has shown that table tennis players should first develop specialized speed and agility. This is because in table tennis matches, quick judgment, reaction, initiation, movement, and swinging are required, demanding good specialized speed and agility. Specialized strength training also helps to improve the intensity of the nervous system’s excitation and inhibition processes, contributing to the development of specialized speed. Additionally, specialized endurance should be developed correspondingly. This is because in practice, as formal matches approach, the tension and intensity increase, requiring higher endurance. In theory, the endurance required for table tennis is a specialized endurance that frequently switches in intensity and is closely combined with speed and agility.
- Training methods and means should be flexible and diverse This can stimulate the interest of practitioners, enhance their enthusiasm and excitement during training, while also emphasizing training effectiveness and ensuring training quality.
- Proper warm-up activities should be conducted before physical training to prevent sports injuries Preparatory activities should be carried out before physical training, and cool-down activities should be conducted after physical training to aid recovery, while also strengthening medical supervision.
