Active seniros and beyond: bridging generations through ping PONG for digital literacy and active aging - OLDPONG
Project title:
"Founded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or EACEA. Neither the European Union nor the granting authority can be held responsible for them."
Coordinator: - GRADSKI STOLNOTENISKI KLUB ZAGRB (GSTK-ZAGREB) Partners: - STONOTENISKI KLUB STAK (STK "STAK") - STOLNO TENISKI KLUB VODOVOD OSIJEK (FASI) - DUDJECT KERESKEDELMI ÉS SZOLGÁLTATÓ KFT (DUI) - DOM ZA STARIJE OSOBE TRNJE (STARI)
Continue
Project: 101185030 - OLDPONG - ERASMUS-SPORT-2024
Top reasons why to play table tennis
Personal styles:Every player develops their own unique style for the game. supported by equipment the opens up new and unusual shot types. Learn the basics then decide what kind of playeer you want to be!
Play at your pace:Not everybody wants to be world champions. Table tennis is just as fun played casually in a bar with a drink, as it is investing every ounce of effort at tournament.
Open to everyone: Table tennis is not a stuffy, clique-filled sport with tons of requirements before you can play. Pick up a paddle and hit the ball. Go and play wherever there's a spare table, we're a welcoming bunch.
Making friends:Speaking of being a welcoming bunch, I'll guarantee a warm welcome to every table tennis club in the world. It's a perfect place to meet new people and make new friends for life.
Health benefits:Whilst it may look like a chilled out sport, the reality is far different. Table tennis is all about fast, accurate, constant movements and applying your whole bofy into each shot.
Continue
Wirst and arm warp up
Arm raise with gentle knee bend
Finger opening and closing with arm extension
Knee lift with hand tap
Warming-up exercises
Gentle trunk rotation with arm movement
Trunk circles
Side trunk circles
Dynamic arm stretch standing
Continue
Table Tennis Forward–Backward movement
Ready position: Stand with knees slightly bent, feet shoulder-width apart, and body leaning gently forward for balance and quick reaction.
Forward movement: Push off gently from the back foot while stepping forward with the front foot, keeping your center of gravity low and stable.
Backward movement: Shift weight smoothly to the back foot, sliding the front foot backward without straightening the knees to maintain readiness.
Weight distribution: Keep your weight on the balls of your feet, allowing light and responsive movement in both directions.
Coordination: Move the feet and body together in a compact motion; avoid leaning excessively or standing upright during transitions.
Posture: Keep your torso slightly inclined forward, with shoulders relaxed and racket held in front of the body at waist level.
Eye focus: Maintain constant visual contact with the ball, adjusting your distance early based on its speed and bounce.
Recovery: After each forward or backward step, return promptly to the neutral ready position to stay balanced and prepared.
Continue
Summary
Stretching exercises
2. Head back tilt
5. Overhead side bend
1. Head turn side to side
4. Shoulder extension with rotation
3. Wrist flexion extension
7. Back arch with hands on lower back
8. Ankle dorsiflexion plantarflexion
9. Side trunk bend
10. Hamstring stretch against wall
6. Shoulder shrugs
Home
Sit or stand with arms relaxed at your sides, palms facing inward. Slowly lift both shoulders toward your ears, hold for 2-3 seconds feeling the upper traps engage, then lower slowly. Repeat 10-12 times. This mobilizes and strengthens the upper trapezius muscles.
Sit or stand comfortably with shoulders relaxed. Slowly turn your head to the right, looking over your shoulder, hold for 2-3 seconds, then return to center. Repeat on the left side for 8-10 reps each direction. This stretches the neck rotators gently.
Stand tall with feet shoulder-width apart, arms relaxed at your sides. Slide your right hand down the outside of your right leg toward your knee while bending your trunk to the right side, hold for 2-3 seconds. Return to center and repeat on the left side for 8-10 reps each. This stretches the lateral trunk muscles and obliques.
Sit comfortably with shoulders relaxed. Extend one arm straight back (right side first), rotate your trunk slightly to follow, and look over your shoulder, holding for 2-3 seconds. Return to center and repeat on the left side for 8-10 reps each. This stretches the shoulder and upper back rotators.
Sit or stand comfortably with feet flat. Place both hands on your lower back for support, look upward gently, push your abdomen forward, and arch your upper back slightly, hold for 3-5 seconds. Return to neutral and repeat 6-8 times. This gently stretches the front body and mobilizes the spine.
Sit or stand with shoulders relaxed. Slowly tilt your head back to look upward, keeping your chin level, hold for 2-3 seconds, then return to neutral position. Repeat 8-10 times. This stretches the front neck muscles gently.
Sit or stand tall with shoulders relaxed. Raise your right arm overhead beside your ear, keeping it straight, then gently bend your trunk to the left side, hold for 2-3 seconds. Return to center and repeat on the left arm for 8-10 reps each side. This stretches the side body and obliques.
Stand facing a wall or table, place both hands on it for support at shoulder height. Step one foot forward with a slight knee bend, extend the other leg straight back, press the heel down to feel the stretch in the back of the rear thigh. Hold 20-30 seconds, then switch legs, repeating 2-3 times per side. This effectively targets the hamstrings.
Sit or stand with arms extended forward, palms facing down. Flex your wrists upward (extension), hold for 1-2 seconds, then point fingers downward (flexion), hold briefly. Perform 10-12 reps per direction. This stretches and mobilizes the wrist flexors and extensors.
Sit comfortably with legs extended or feet flat on the floor. Keep your heel down and lift the front of your foot upward (dorsiflexion), hold for 1-2 seconds, then keep toes down and lift your heel (plantarflexion), hold briefly. Repeat 10-12 times per direction. This mobilizes the ankle flexors and extensors.
11. Table tennis forward-backward movement
Robert Dudas
Created on December 5, 2025
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Transcript
Active seniros and beyond: bridging generations through ping PONG for digital literacy and active aging - OLDPONG
Project title:
"Founded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or EACEA. Neither the European Union nor the granting authority can be held responsible for them."
Coordinator: - GRADSKI STOLNOTENISKI KLUB ZAGRB (GSTK-ZAGREB) Partners: - STONOTENISKI KLUB STAK (STK "STAK") - STOLNO TENISKI KLUB VODOVOD OSIJEK (FASI) - DUDJECT KERESKEDELMI ÉS SZOLGÁLTATÓ KFT (DUI) - DOM ZA STARIJE OSOBE TRNJE (STARI)
Continue
Project: 101185030 - OLDPONG - ERASMUS-SPORT-2024
Top reasons why to play table tennis
Personal styles:Every player develops their own unique style for the game. supported by equipment the opens up new and unusual shot types. Learn the basics then decide what kind of playeer you want to be!
Play at your pace:Not everybody wants to be world champions. Table tennis is just as fun played casually in a bar with a drink, as it is investing every ounce of effort at tournament.
Open to everyone: Table tennis is not a stuffy, clique-filled sport with tons of requirements before you can play. Pick up a paddle and hit the ball. Go and play wherever there's a spare table, we're a welcoming bunch.
Making friends:Speaking of being a welcoming bunch, I'll guarantee a warm welcome to every table tennis club in the world. It's a perfect place to meet new people and make new friends for life.
Health benefits:Whilst it may look like a chilled out sport, the reality is far different. Table tennis is all about fast, accurate, constant movements and applying your whole bofy into each shot.
Continue
Wirst and arm warp up
Arm raise with gentle knee bend
Finger opening and closing with arm extension
Knee lift with hand tap
Warming-up exercises
Gentle trunk rotation with arm movement
Trunk circles
Side trunk circles
Dynamic arm stretch standing
Continue
Table Tennis Forward–Backward movement
Ready position: Stand with knees slightly bent, feet shoulder-width apart, and body leaning gently forward for balance and quick reaction.
Forward movement: Push off gently from the back foot while stepping forward with the front foot, keeping your center of gravity low and stable.
Backward movement: Shift weight smoothly to the back foot, sliding the front foot backward without straightening the knees to maintain readiness.
Weight distribution: Keep your weight on the balls of your feet, allowing light and responsive movement in both directions.
Coordination: Move the feet and body together in a compact motion; avoid leaning excessively or standing upright during transitions.
Posture: Keep your torso slightly inclined forward, with shoulders relaxed and racket held in front of the body at waist level.
Eye focus: Maintain constant visual contact with the ball, adjusting your distance early based on its speed and bounce.
Recovery: After each forward or backward step, return promptly to the neutral ready position to stay balanced and prepared.
Continue
Summary
Stretching exercises
2. Head back tilt
5. Overhead side bend
1. Head turn side to side
4. Shoulder extension with rotation
3. Wrist flexion extension
7. Back arch with hands on lower back
8. Ankle dorsiflexion plantarflexion
9. Side trunk bend
10. Hamstring stretch against wall
6. Shoulder shrugs
Home
Sit or stand with arms relaxed at your sides, palms facing inward. Slowly lift both shoulders toward your ears, hold for 2-3 seconds feeling the upper traps engage, then lower slowly. Repeat 10-12 times. This mobilizes and strengthens the upper trapezius muscles.
Sit or stand comfortably with shoulders relaxed. Slowly turn your head to the right, looking over your shoulder, hold for 2-3 seconds, then return to center. Repeat on the left side for 8-10 reps each direction. This stretches the neck rotators gently.
Stand tall with feet shoulder-width apart, arms relaxed at your sides. Slide your right hand down the outside of your right leg toward your knee while bending your trunk to the right side, hold for 2-3 seconds. Return to center and repeat on the left side for 8-10 reps each. This stretches the lateral trunk muscles and obliques.
Sit comfortably with shoulders relaxed. Extend one arm straight back (right side first), rotate your trunk slightly to follow, and look over your shoulder, holding for 2-3 seconds. Return to center and repeat on the left side for 8-10 reps each. This stretches the shoulder and upper back rotators.
Sit or stand comfortably with feet flat. Place both hands on your lower back for support, look upward gently, push your abdomen forward, and arch your upper back slightly, hold for 3-5 seconds. Return to neutral and repeat 6-8 times. This gently stretches the front body and mobilizes the spine.
Sit or stand with shoulders relaxed. Slowly tilt your head back to look upward, keeping your chin level, hold for 2-3 seconds, then return to neutral position. Repeat 8-10 times. This stretches the front neck muscles gently.
Sit or stand tall with shoulders relaxed. Raise your right arm overhead beside your ear, keeping it straight, then gently bend your trunk to the left side, hold for 2-3 seconds. Return to center and repeat on the left arm for 8-10 reps each side. This stretches the side body and obliques.
Stand facing a wall or table, place both hands on it for support at shoulder height. Step one foot forward with a slight knee bend, extend the other leg straight back, press the heel down to feel the stretch in the back of the rear thigh. Hold 20-30 seconds, then switch legs, repeating 2-3 times per side. This effectively targets the hamstrings.
Sit or stand with arms extended forward, palms facing down. Flex your wrists upward (extension), hold for 1-2 seconds, then point fingers downward (flexion), hold briefly. Perform 10-12 reps per direction. This stretches and mobilizes the wrist flexors and extensors.
Sit comfortably with legs extended or feet flat on the floor. Keep your heel down and lift the front of your foot upward (dorsiflexion), hold for 1-2 seconds, then keep toes down and lift your heel (plantarflexion), hold briefly. Repeat 10-12 times per direction. This mobilizes the ankle flexors and extensors.