The right training will make you better

Injury prevention training and load management will reduce the frequency of injuries.

Table Tennis

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

Level 1 Level 2 Level 3

  • Level 1

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    5 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

    • 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
Level 1 Level 2 Level 3

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