Injury prevention training and load management will reduce the frequency of injuries.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.
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.
DID YOU KNOW THAT...
...good recovery allows you to get the most out of your training, endure more training, and avoid injuries, illness, and over-training? Good recovery is about eating enough, drinking enough, resting enough, and sleeping enough! So go for it!
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.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
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Hip flexor stretch3 x 8–16 repetitions
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Kneeling lunge with rotation3 x 8–16 repetitions
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Arm raise3 x 8–16 repetitions
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Rotational strength3 x 8–16 repetitions
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Multi-directional lunges3 x 8–16 repetitions
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Upper back mobility3 x 10–15 repetitions
