{"id":57571,"date":"2023-11-29T17:20:39","date_gmt":"2023-11-29T09:20:39","guid":{"rendered":"https:\/\/sanweisport.com\/?p=57571"},"modified":"2023-12-08T14:42:10","modified_gmt":"2023-12-08T06:42:10","slug":"guidance-on-physical-training-for-table-tennis-players-practical-part","status":"publish","type":"post","link":"https:\/\/sanweisport.com\/en\/guidance-on-physical-training-for-table-tennis-players-practical-part\/","title":{"rendered":"Guidance on Physical Training for Table Tennis Players &#8211; Practical Part"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"57571\" class=\"elementor elementor-57571\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e85b11b e-flex e-con-boxed e-con e-parent\" data-id=\"e85b11b\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-0c6685c e-con-full e-flex e-con e-child\" data-id=\"0c6685c\" 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\/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e6066b0 e-con-full e-flex e-con e-child\" data-id=\"e6066b0\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78b78fe elementor-widget__width-initial elementor-widget-tablet__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"78b78fe\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><span class=\"wordai-block rewrite-block enable-highlight\" data-id=\"1\">SANWEI provides professional table tennis gear to players since 1993.<\/span>\u00a0<span class=\"wordai-block rewrite-block enable-highlight\" data-id=\"2\">SANWEI is known for introducing innovative innovations into the table tennis world.<\/span>\u00a0<span class=\"wordai-block rewrite-block enable-highlight\" data-id=\"3\">The brand&#8217;s team of engineers and researchers are constantly pushing the limits of technology in order to create cutting-edge products which enhance the performance of players and elevate their game.<\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6494eb elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"c6494eb\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-020b34e e-flex e-con-boxed e-con e-parent\" data-id=\"020b34e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d99b636 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"d99b636\" data-element_type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h3&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;numbers&quot;,&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tTable of Contents\t\t\t<\/h4>\n\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__d99b636\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-down\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__d99b636\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-up\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M240.971 130.524l194.343 194.343c9.373 9.373 9.373 24.569 0 33.941l-22.667 22.667c-9.357 9.357-24.522 9.375-33.901.04L224 227.495 69.255 381.516c-9.379 9.335-24.544 9.317-33.901-.04l-22.667-22.667c-9.373-9.373-9.373-24.569 0-33.941L207.03 130.525c9.372-9.373 24.568-9.373 33.941-.001z\"><\/path><\/svg><\/div>\n\t\t\t\t\t<\/div>\n\t\t<div id=\"elementor-toc__d99b636\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-80f24f7 e-flex e-con-boxed e-con e-parent\" data-id=\"80f24f7\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5f7457a elementor-widget elementor-widget-heading\" data-id=\"5f7457a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.leadershipandsport.com\/types-of-training-methods-of-training\/\"> General Physical Training Methods<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cc094f3 e-flex e-con-boxed e-con e-parent\" data-id=\"cc094f3\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b664e7c elementor-widget elementor-widget-text-editor\" data-id=\"b664e7c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul class=\"antialiased flex flex-col gap-2 list-decimal pl-5 text-th-primary-dark\">\n<li class=\"antialiased text-th-primary-dark\"><strong><span style=\"text-decoration: underline;\">Strength Quality<\/span><\/strong> 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.<\/li>\n<\/ul>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">Training methods for developing strength quality:<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(1) Shoulder strength development exercises Anterior deltoid: front raises. Medial deltoid: lateral raises, lateral pull-downs. Posterior deltoid: bent-over lateral raises, standing military press.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(2) Chest strength development exercises Pectoralis major: bench press, incline bench press, decline bench press, dumbbell flyes, lying chest pull-ups.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(3) Arm strength development exercises Triceps brachii: arm extension, bent-over arm extension, lying arm extension, straight arm pull-back, barbell arm curl. Biceps brachii: alternating dumbbell curls, seated incline curls, variations of seated curls. Forearms: wrist curls.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(4) Back strength development exercises Upper back (trapezius): shrugs, upright rows. Middle back (latissimus dorsi): pull-ups, seated lat pull-downs, bent-over rows, close-grip rows. Lower back (erector spinae): straight-leg deadlifts, weighted back extensions, hyperextensions.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(5) Abdominal and waist strength development exercises Leg raises, lying leg curls, hanging knee raises, seated leg tucks.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(6) Leg strength development exercises Quadriceps: squats, lunges, leg extensions, seated leg curls. Hamstrings: standing leg curls, lying leg curls. Calf muscles: standing calf raises, weighted calf raises.<\/div>\n<div>&nbsp;<\/div>\n<div>\n<ul>\n<li class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \"><span style=\"text-decoration: underline;\"><strong>Speed Quality<\/strong><\/span> Speed refers to the rate at which different parts of the body&#8217;s muscles contract and relax during movement. It includes the speed of movement of a specific body part and the overall body&#8217;s center of gravity.<\/li>\n<\/ul>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">Training methods for developing speed quality: various running exercises, including rapid arm swings in place, lateral and crossover jumps, 30m, 60m, 100m sprints, as well as acceleration runs, variable-speed runs, uphill and downhill runs. Games can also be incorporated to enhance athletes&#8217; interest in training.<\/div>\n<div>&nbsp;<\/div>\n<div>\n<ul class=\"antialiased flex flex-col gap-2 list-decimal pl-5 text-th-primary-dark\">\n<li class=\"antialiased text-th-primary-dark\"><span style=\"text-decoration: underline;\"><strong>Endurance Quality<\/strong><\/span> Endurance quality refers to the body&#8217;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.<\/li>\n<\/ul>\n<\/div>\n<div>\n<ul class=\"antialiased flex flex-col gap-2 list-decimal pl-5 text-th-primary-dark\">\n<li class=\"antialiased text-th-primary-dark\"><span style=\"text-decoration: underline;\"><strong>Flexibility Quality<\/strong><\/span> 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.<\/li>\n<\/ul>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">Methods for developing flexibility quality:<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(1) Shoulder joint flexibility exercises Anterior shoulder stretch: muscles stretched &#8211; pectoralis major, latissimus dorsi. Posterior shoulder stretch: muscles stretched &#8211; pectoralis major, anterior deltoid. Hanging shoulder stretch: muscles stretched &#8211; pectoralis major, latissimus dorsi, and surrounding shoulder muscles. Shoulder rotation: muscles stretched &#8211; surrounding shoulder muscles.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(2) Lower limb flexibility exercises Lunge stretch: muscles stretched &#8211; quadriceps, hamstrings. Leg pull-back stretch: muscles stretched &#8211; quadriceps, hamstrings. Forward leg stretch: muscles stretched &#8211; posterior leg muscles, calf muscles. Side leg stretch: muscles stretched &#8211; inner thigh muscles, posterior leg muscles, calf muscles.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(3) Ankle joint flexibility exercises Kneeling stretch: muscles stretched &#8211; anterior leg muscles, quadriceps. Leaning stretch: muscles stretched &#8211; posterior leg muscles.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(4) Lumbar and abdominal flexibility exercises Forward bend: muscles stretched &#8211; lumbar and posterior leg muscles. Side bend: muscles stretched &#8211; lateral torso muscles. Rotation: muscles stretched &#8211; trunk and gluteal muscles.<\/div>\n<div>&nbsp;<\/div>\n<div>\n<ul>\n<li class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \"><span style=\"text-decoration: underline;\"><strong>Agility Quality<\/strong><\/span> Agility is the ability to perform complex movements in a coordinated manner under various conditions. It essentially reflects the central nervous system&#8217;s control over motor organs, including accuracy and speed of movement, and encompasses factors such as reaction, coordination, and range of motion.<\/li>\n<\/ul>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">Methods for developing agility quality:<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(1) Rapid alternating foot taps in place, responding to signals to step to the same or opposite side.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(2) Dodging table tennis balls while in a sideways stance.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(3) Performing squats, jumps, or rotational movements in response to auditory or visual signals.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(4) Figure-eight lateral running.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(5) Rapidly switching jumps in a cross pattern.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(6) Throwing and rotating 360 degrees to catch a ball.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(7) Performing various movements with closed eyes, then checking for accuracy.<\/div>\n<div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(8) Rapid and varied requirements for rope jumping.<\/div>\n<\/div>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-01100df e-flex e-con-boxed e-con e-parent\" data-id=\"01100df\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-73d8c48 elementor-widget elementor-widget-heading\" data-id=\"73d8c48\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.jhse.ua.es\/article\/view\/2022-v17-n2-specialized-physical-training-programs-physical-fitn\">Specialized Physical Training Methods<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2604779 e-flex e-con-boxed e-con e-parent\" data-id=\"2604779\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f8de323 elementor-widget elementor-widget-text-editor\" data-id=\"f8de323\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-732c655 e-flex e-con-boxed e-con e-parent\" data-id=\"732c655\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-df285a7 elementor-widget elementor-widget-text-editor\" data-id=\"df285a7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul class=\"antialiased flex flex-col gap-2 list-decimal pl-5 text-th-primary-dark\"><li class=\"antialiased text-th-primary-dark\"><span style=\"text-decoration: underline;\"><strong>Strength Quality<\/strong><\/span> 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.<\/li><\/ul><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(1) Development of specialized upper limb strength<\/div><ol class=\"antialiased flex flex-col gap-2 list-disc pl-5 text-th-primary-dark text-th-primary-dark\"><li class=\"antialiased text-th-primary-dark\">Use light dumbbells for various swing motion exercises and arm swing exercises with added weight.<\/li><li class=\"antialiased text-th-primary-dark\">Perform bicep curls with a palm-up grip while simultaneously rotating the arm outward, and wrist rotation exercises with a weighted bottle.<\/li><li class=\"antialiased text-th-primary-dark\">Perform bicep curls with a palm-down grip while simultaneously rotating the arm inward.<\/li><li class=\"antialiased text-th-primary-dark\">Hold dumbbells on the shoulders and perform forearm rotations (outward and inward rotations).<\/li><li class=\"antialiased text-th-primary-dark\">Practice multiple-ball kill shots at a semi-high level for a specified number of times or duration.<\/li><\/ol><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(2) Development of specialized lower limb strength<\/div><ol class=\"antialiased flex flex-col gap-2 list-disc pl-5 text-th-primary-dark text-th-primary-dark\"><li class=\"antialiased text-th-primary-dark\">Use a barbell for static half-squats or slow-speed dynamic exercises.<\/li><li class=\"antialiased text-th-primary-dark\">Use a barbell for lateral lunges, lateral step-overs, and jumping exercises.<\/li><li class=\"antialiased text-th-primary-dark\">Perform specialized training with sandbags tied to the legs and hands.<\/li><li class=\"antialiased text-th-primary-dark\">Practice rapid heel raises and continuous single or double-foot jumps over obstacles.<\/li><\/ol><ul><li><span style=\"text-decoration: underline;\"><strong>Speed Quality<\/strong><\/span> 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.<\/li><\/ul><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(1) Exercises to improve reaction speed To improve the specialized reaction speed in table tennis, the trainee needs to visually and audibly discern signals, make quick judgments, and execute the correct actions. Therefore, reaction speed exercises involve the trainee making rapid responses based on signals, which can be in the form of movements, gestures, or sounds.<\/div><ol class=\"antialiased flex flex-col gap-2 list-disc pl-5 text-th-primary-dark text-th-primary-dark\"><li class=\"antialiased text-th-primary-dark\">Perform rapid swing exercises according to the coach&#8217;s commands.<\/li><li class=\"antialiased text-th-primary-dark\">Practice quick lateral shuffles along the table in different directions based on the coach&#8217;s gestures or signals.<\/li><li class=\"antialiased text-th-primary-dark\">React to signals with sudden stops or sprints.<\/li><li class=\"antialiased text-th-primary-dark\">Perform left and right, as well as forehand and backhand, stroke exercises with multiple balls.<\/li><\/ol><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(2) Exercises to improve movement speed The movement speed of a table tennis player refers to the ability to quickly reach the hitting position through footwork in the shortest time possible. To improve specialized movement speed, exercises should be closely related to the footwork characteristics of playing table tennis.<\/div><p>Footwork exercises for lateral movement. Each set consists of 40 to 60 repetitions.<\/p><ol class=\"antialiased flex flex-col gap-2 list-disc pl-5 text-th-primary-dark text-th-primary-dark\"><li class=\"antialiased text-th-primary-dark\">Side-step exercises (using half the width of the table as a boundary). Each set consists of 40 to 60 repetitions.<\/li><li class=\"antialiased text-th-primary-dark\">Practice pushing, sidestepping, and lunging footwork.<\/li><li class=\"antialiased text-th-primary-dark\">Practice footwork for long and short balls.<\/li><li class=\"antialiased text-th-primary-dark\">Use multiple balls to improve footwork speed.<\/li><\/ol><ul class=\"antialiased flex flex-col gap-2 list-decimal pl-5 text-th-primary-dark\"><li class=\"antialiased text-th-primary-dark\"><span style=\"text-decoration: underline;\"><strong>Endurance Quality<\/strong><\/span> 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.<\/li><\/ul><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(1) Continuous high-ball kill shot exercises.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(2) Multi-ball training.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(3) Continuous serving for 3 minutes.<\/div><div>\u00a0<\/div><div><ul class=\"antialiased flex flex-col gap-2 list-decimal pl-5 text-th-primary-dark\"><li class=\"antialiased text-th-primary-dark\"><span style=\"text-decoration: underline;\"><strong>Agility Quality<\/strong><\/span> Agility in table tennis is essentially the central nervous system&#8217;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.<\/li><\/ul><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(1) Use various footwork to receive throws of table tennis balls in different directions.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(2) Perform footwork movements based on visual cues and execute corresponding actions.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(3) Practice variable-speed movements during multi-ball training.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(4) Two players hitting and receiving spinning balls.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(5) Game of hitting two balls on the table.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(6) Sideways running with cross steps.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(7) Footwork exercises involving pushing and lunging on one side.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(8) Swing exercises with variable-speed movements to the left and right.<\/div><div class=\"whitespace-pre-wrap text-th-primary-dark antialiased break-words \">(9) Speed and agility training involving blocking and counterattacking during multi-ball practice.<\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59466dc e-flex e-con-boxed e-con e-parent\" data-id=\"59466dc\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1c46e4b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1c46e4b\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0a6a27e e-flex e-con-boxed e-con e-parent\" data-id=\"0a6a27e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-04274e1 elementor-cta--skin-cover elementor-animated-content elementor-bg-transform elementor-bg-transform-zoom-in elementor-widget elementor-widget-call-to-action\" data-id=\"04274e1\" data-element_type=\"widget\" data-widget_type=\"call-to-action.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-cta\">\n\t\t\t\t\t<div class=\"elementor-cta__bg-wrapper\">\n\t\t\t\t<div class=\"elementor-cta__bg elementor-bg\" style=\"background-image: url(https:\/\/sanweisport.com\/wp-content\/uploads\/2023\/10\/Taiji-Plus-1.jpg);\" role=\"img\" aria-label=\"upgraded to Taiji-Plus based on TAIJI,SANWEI red and black rubber, is the best table tennis rubber.\"><\/div>\n\t\t\t\t<div class=\"elementor-cta__bg-overlay\"><\/div>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-cta__content\">\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<h2 class=\"elementor-cta__title elementor-cta__content-item elementor-content-item elementor-animated-item--grow\">\n\t\t\t\t\t\tSANWEI OFFICIAL\t\t\t\t\t<\/h2>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-cta__description elementor-cta__content-item elementor-content-item elementor-animated-item--grow\">\n\t\t\t\t\t\tVisit SANWEI official website for details\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-cta__button-wrapper elementor-cta__content-item elementor-content-item elementor-animated-item--grow\">\n\t\t\t\t\t<a class=\"elementor-cta__button elementor-button elementor-size-\" href=\"https:\/\/sanweisport.com\/en\/\">\n\t\t\t\t\t\tClick Here\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>SANWEI provides professional table tennis gear to players since 1993.\u00a0SANWEI is known for introducing innovative innovations into the table tennis world.\u00a0The brand&#8217;s team of engineers and researchers are constantly pushing the limits of technology in order to create cutting-edge products which enhance the performance of players and elevate their game. Table of Contents General Physical [&hellip;]<\/p>\n","protected":false},"author":921,"featured_media":57595,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[192,815],"tags":[],"class_list":["post-57571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-table-tennis-basics"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.5 (Yoast SEO v26.6) - 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