Table tennis warm up

Table tennis warm up

INDEX

Benfits of warming up in table tennis.......................................3 Warming up outside the table..........................................4 Neck..........................................................................................5 Shoulders..................................................................................6 Trunk back and hips.................................................................7 Trunk twist................................................................................8 Doll............................................................................................9 hamstrings...............................................................................10 Quadriceps...............................................................................11 Calves.......................................................................................12 Gentle heart rate elevation.......................................................13 Side-to-side movements..........................................................14 Reverse lunge with twist..........................................................15 Knee raises and butt kicks.......................................................16 Warming up on the table.................................................17 Forehand hit..............................................................................18 Forehand loop-forehand block................................................19 Forehand block- forehand loop...............................................20 Bachand hit...............................................................................21 Backhand topspin-backhand block.........................................22 Backhand block-backhand topspin.........................................23 Justification..............................................................................24

Benefits of warming up on table tennis

Proper warm-up in table tennis offers a number of important benefits that can make all the difference to your performance. Some key reasons why you should spend time warming up before each game are: faster movement, reduced risk of injury, mental preparation and improving your range of motion.

Warming up outside the table

This training is crucial to prevent injuries. It is done before warming up on the table. This workout lasts between 10 and 20 minutes. On it, you train light physical activities for training the muscles and you scretch muscles. In all scretches, move slowly through a full range of motion. Also, on this training you musn´t be fast, because otherwise you will hurt yourself.

Step 1: Neck

You should move your neck as it is shown on the photo: Up and down,side to a side rotating the neck and side to side touching your shoulders with your ears.

Step 2: Shoulders

First, perform 10 forward rotations in circles. After this, perform another 10 backward rotations in circles. It is important to inhale air when raising the arms and exhale when lowering them.

Step 3: Trunk, back and hips

Stretch one arm above your head while letting the other hang at your side. You should feel the stretch in your side. Alternate arms 10 times.

Step 4: Trunk twist

Push against your thigh with your right elbow and feel the stretch in your hips and lower back.

Step 5: Doll

Squeeze a tennis ball or rubber ball in the palm of your hand and then extend your fingers 10 to 20 times. This helps strengthen your wrist and forearm while warming them up.

Step 6: Hamstrings

Stretch your arms out as far as you can. You will feel tension in the back of your right thigh. Hold for 6 to 8 seconds. Then release. Repeat with your other leg.

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Step 7: Quadriceps

Grab the foot with your left hand and gently pull the foot up and close to the buttocks. You can feel the stretch increasing as you pull harder. Hold the stretch for 6 to 8 seconds. Repeat with the other leg.

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Step 8: Calves

Keeping your feet together and knees straight, lean forward and feel the stretch in your calves. Remember to keep your heels on the floor and your feet parallel.

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Step 9: Gentle heart rate elevation

Start with a low-impact cardio activity, such as running in place, jumping rope, or doing light jumping jacks. This helps to gradually increase your heart rate and prepare your body for exercise.

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Step 10: Side-to-side movements

Perform quick lateral movements, such as side-to-side jumps or skater steps. This helps warm up the leg muscles and improve lateral agility, which is crucial in table tennis.

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Step 11: Reverse lunge with twist

Step back with your right leg into a lunge position and twist your torso to the right. Hold the position for a few seconds and then switch sides. This exercise helps stretch the muscles in your legs and upper body.

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Step 12: Knee Raises and Butt Kicks

Alternate lifting your knees toward your chest and kicking your butt toward your heels while hovering in place. These exercises help warm up your leg muscles and increase flexibility.

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Warming up on the table

During this warm-up you should not try to "win" the point, but rather concentrate on practicing your shots. In this warm-up you should place the shots for your opponent so that he can receive them easily, instead of hitting winners. There are 6 steps to warm up on the table, which should be performed in 2 minutes: - Forehand hit - Forehand loop - Forehand block - Forehand block - Forehand loop- Backhand hit - Backhand topspin - Backhand block - Backhand block - Backhand topspin All of these exercises have a duration of 20 seconds

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Step 1: Forehand hit

For this exercise, both players have to stand between the centre and the right side of the table. They have to stay close from the table. They must bend their knees and move their left foot forward. Then, with their forearms at a 90º angle, the players hit the ball by skimming it upwards, taking it diagonally to the opponent's court so that the opponent can imitate this hit.

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Step 2: Forehand loop-forehand block

This exercise is similar to the previous one, but the person doing the loop is positioned further away from the table and, to hit the ball, the player has to follow through with the ball but, instead of lifting it slightly, as in the previous exercise, the player follows through with the ball upwards from almost his knee, finishing the hit at the height of his forehead, in a quick movement, but only slightly touching the ball. The other player blocks the ball.

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Step 3: Forehand block-forehand loop

This exercise is the same as the previous one, but the roles are reversed. One player loops and the other blocks. To block, you have to hit a normal forehand, but you have to place the racket a little more horizontally, to counteract the opponent's spin.

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Step 4: Backhand hit

For this exercise you have to stand between the center of the table and the left side of the table with our legs at the same heigh, bent over. Our racket will be in front of our chest and it should be at an angle of approximately 60º. To execute the shot, we have to hit the ball with the back of the racket while making an upward movement with our forearm.

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Step 5: Backhand topspin-backhand block

For this exercise, the topspinner will perform the same movement as above, but at an angle of between 30º and 45º and hitting the ball with more force and speed. The other player will block the shots.

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Step 6: Backhand block-backhand topspin

This exercise is the same as the previous one, but the roles of the players are changed. To block, you have to hit a basic backhand shot, but with a smaller angle to counteract the effect.

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Justification

I have chosen to warm up with table tennis because, apart from the fact that it is a sport that I practice and that I like, it is not as well-known as others, but it has its own exercises and it seems to me to be a sport in which many skills can be proven: physical, such as mobility and reflexes; and psychological, such as mental resistance. In addition, for this sport, apart from training the strokes, serve, etc., you also have to do a lot of physical exercise. And unlike other sports, where you only warm up the tactical part, in table tennis you also warm up by stretching your muscles. Ans unlike other sports, like football, where you can clearly divide warm up exercises, on table tennis these are divided by outside of the table and in the table, but on both of them you do joint mobility exercises, more dynamic short-running exercises and exercises to activate the cardio-respiratory system. Exercises to stretch the muscles are also done.

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