Additional information
Table Tennis
The right training will make you better
Injury prevention training and load management will reduce the frequency of injuries.
Load management
The most important thing you can do to reduce the risk of injury, is to train with just the right amount of load. Click the link at the bottom of the page for more information on how to do this (to come).
The young table tennis player
Table tennis fits well for both genders. Muscle power alone is not the most important physical aspect; e.g. you need to be agile and quick in order to make the right move at the right time.
Use the programme, already!
Download the free Get Set app, and you can do your exercises on the go.
Mobility and stability are important
Weekly mobility and stability training will yield good results. The following programme is designed especially for table tennis, and the goal is to prepare the body for the repetitive movements of the sport.
Exercises
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Hip flexor stretch
3 x 8–16 repetitions
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Kneeling lunge with rotation
3 x 8–16 repetitions
Play video
Arm raise
3 x 8–16 repetitions
Play video
Rotational strength
3 x 8–16 repetitions
Play video
Multi-directional lunges
3 x 8–16 repetitions
Play video
Upper back mobility
3 x 10–15 repetitions
Play video
Multi-directional lunges
3 x 8–16 repetitions
Play video
Sidelying rotation
2–3 x 6–8 repetitions
Play video
Bow and arrow
3 x 8–16 repetitions
Play video
Table tennis in a kneeling lunge
3 x 8–16 repetitions
Play video
Kneeling plank with rotation
3 x 8–16 repetitions
Play video
Kneeling lunge
2–3 x 6–8 repetitions
Play video
Hip flexor stretch with trunk rotation
3 x 6–8 repetitions
Play video
Shoulder press
3 x 8–16 repetitions
Play video
Single-leg deadlift with partner
3 x 8–16 repetitions
Play video
Table tennis in a kneeling lunge
3 x 8–16 repetitions
Play video
Side plank with perturbations
1 x 15 seconds per side
Hip flexor stretch
3 x 8–16 repetitions
Purpose: To improve hip mobility
Start in a kneeling lunge, then straighten your back foot and push your hips forward
Rotate your hips and trunk towards the back leg
Keep your knee aligned with your foot on the front leg
3 x 8–16 repetitions
Kneeling lunge with rotation
3 x 8–16 repetitions
Purpose: To improve rotational flexibility
Start in a kneeling lunge position
Place one hand next to your front foot, and lift the opposite hand straight up
3 x 8–16 repetitions
Arm raise
3 x 8–16 repetitions
Purpose: To strengthen the upper back muscles
Hold an elastic band in front of you with your elbows straight
Palms up, thumbs out
Stretch the elastic as you lift it up to shoulder height
Variation: Perform the exercise on your knees
3 x 8–16 repetitions
Rotational strength
3 x 8–16 repetitions
Purpose: To improve rotation strength
Stand with your feet shoulder–width apart
Keep your arms straight
Your partner resists while you rotate
3 x 8–16 repetitions
Multi-directional lunges
3 x 8–16 repetitions
Purpose: Improve knee alignment and movement quality
Perform lunges in different directions
Keep the knee aligned with the toes
Progression: Perform while a partner pushes you unexpectedly out of position
3 x 8–16 repetitions
Upper back mobility
3 x 10–15 repetitions
Purpose: To improve upper back flexibility
Lie with a ball, bosu or foam roller placed under the centre of your back
Slowly extend backwards, breathe deeply, then return to the start position
Avoid movement in the lower back during the exercise
3 x 10–15 repetitions
Multi-directional lunges
3 x 8–16 repetitions
Purpose: To improve knee alignment and movement quality
Perform lunges in different directions
Keep the knee aligned with the toes
Progression: Perform while a partner pushes you unexpectedly out of position
3 x 8–16 repetitions
Sidelying rotation
2–3 x 6–8 repetitions
Purpose: To improve spinal flexibility
Lie on your side with the top leg stabilizing and both arms outstretched
Rotate spine
Then stretch out your shoulder then elbow
2–3 x 6–8 repetitions
Bow and arrow
3 x 8–16 repetitions
Purpose: To strengthen your shoulder and upper back
Stretch the elastic by drawing your shoulder back and rotating your trunk
Lead with your elbow, keeping your forearm horizontal
3 x 8–16 repetitions
Table tennis in a kneeling lunge
3 x 8–16 repetitions
Purpose: To improve hip and knee control
Hit the ball to your partner while you maintain a kneeling lunge
Keep both knees and feet in alignment
Keep your body upright and your back straight
Alternate between forehand and backhand without losing your balance
3 x 8–16 repetitions
Kneeling plank with rotation
3 x 8–16 repetitions
Purpose: To improve shoulder stability and trunk flexibility
Kneel on all fours
Rotate upper body and lift arm as high as possible
3 x 8–16 repetitions
Kneeling lunge
2–3 x 6–8 repetitions
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
2–3 x 6–8 repetitions
Hip flexor stretch with trunk rotation
3 x 6–8 repetitions
Purpose: To enhance hip mobility
Place one foot between your hands
Keep your back leg as straight as possible
Lift one arm at a time, rotating your upper body
3 x 6–8 repetitions
Shoulder press
3 x 8–16 repetitions
Purpose: To strengthen the shoulders and upper back
Lift both arms overhead into an y-position, then flex elbows
Keep the elastic tight as you stretch out the arms
3 x 8–16 repetitions
Single-leg deadlift with partner
3 x 8–16 repetitions
Purpose: To strengthen the hamstrings muscles
Stand on one leg and hold your partner´s ankles in both hands
Bend forwards from the hip with your back straight
Keep your opposite leg straight out behind you
This exercise can also be done without a partner
3 x 8–16 repetitions
Table tennis in a kneeling lunge
3 x 8–16 repetitions
Purpose: To improve hip and knee control
Hit the ball to your partner while you maintain a kneeling lunge
Keep both knees and feet in alignment
Keep your body upright and your back straight
Alternate between forehand and backhand without losing your balance
Perform the exercise on an unstable surface to increase the challenge
3 x 8–16 repetitions
Side plank with perturbations
1 x 15 seconds per side
Purpose: To improve shoulder and trunk strength
Perform a side plank with an outstretched arm
Maintain your body straight in a straight line
Your partner pushes you lightly in unexpected directions
Try to hold your position
1 x 15 seconds per side
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