Other injury prevention strategies include: Table tennis stretches are one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. I also keep a simple exercise band hung over my bedroom door. However, these adverts and affiliate links do not influence the advice and recommendations given on this web site. After exercise, muscles can shorten and feel restricted. There is also a risk of chronic (or overuse) injuries from too much practice and play. You can see the shuffle (side to side) footwork in action in this video. Originally called Ping-Pong, a variation of table tennis was first played in Britain in bars, pubs and basements during the 1800’s. Rules •  You should ensure that you use your whole body as you do these strokes, so ensure that you bend your knees and twist your trunk. Below are 3 of the best stretches for table tennis; obviously there are a lot more, but these are a great place to start. – Sit on a chair or table in a slouched position with both legs hanging off the edge. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Successful tennis players incorporate stretching and exercise in their training programs. 3 exercises to improve your table tennis consistency. Strategies •  The same muscles that are used primarily for sports such as racquet ball, squash and tennis are all in play during table tennis. Jog Start with a light walk and progresses into a gentle jog. Privacy policy. During each weekly five-hour session, they performed stretching exercises followed by exercises … However, it's run by one person only (Martin Hughes) and has high running costs that need to be paid for. Heel and calf stretch. There a lot of muscles that connect in some fashion to the knee. Best 9 Stretch Exercises for Seniors. The warm-up exercises and cool down period should last for approximately ten minutes, with five minutes of very light jogging and five minutes of stretching and flexibility exercises. After stretching and warming up by cycling at an easy rhythm for 5 to 10 minutes, increase your pace to 15 miles per hour and aim for 20 to 30 minutes of steady cycling. Another common stretching exercise for tennis players requires lying on your back on the ground and stretching your legs in the air. The supine groin stretch is such a simple and non-exerting stretch that you also can perform it in the bed at night so your hips are nicely aligned while you sleep. They straighten out the knee when contracted. It's important to understand how your body works during tennis before you create a warm-up and cool-down routine. AATT cannot identify any user who clicks on an advert or affiliate link. On top of that, Werner recommends one specific endurance training session per week. Repeat 2 or 3 times. The 3 Best Table Tennis Stretches. A pigeon stretch is pretty similar, only it requires you to swing your left knee to your left hand and back, and vice versa. And get Exclusive Information via Email fromAllAboutTableTennis.com, Tips •  Warm-up Exercises. These are principally links to Amazon, Megaspin and Bribar, but may include others from time to time. Stand behind the chair, countertop, or table and hold onto it for support. This stretch targets the muscles in your lower leg, specifically your calf muscles. This could be a 5K tem… Adverts appear automatically on my site, provided by third parties, and are not directly controlled by me. If you have a sparring partner who can do a multi-ball exercise with you, this is very useful. Table tennis is a type of sport that requires swift movements in order to make good strokes. Why are recovery and anticipation important tactics? The end score was also reduced from 21 to 11 to make the matches shorter and retain viewers’ interest in the game. Coaching •  Not only will strong forearm exercises add to the physical appearance or your arms, but they will also help play a more important role, that of providing wrist & … 2) Stretching – this has many benefits such as: helping to lengthen muscles back to original length. These work in the same way as normal links, but when you click on it, the link is tracked to AATT and, if you make a purchase, may generate a small payment to me. These links are identified by having an asterisk (*) by its side. assisting joint mobility and healthy functional joint range. 5 essential stretches for tennis players . Stretching increases your range of motion, taking pressure off the joints and allowing the body to move more fluidly during exercise. Add a stretch with your arms above your head and resting on the ground. The best exercise to improve table tennis is more table tennis. A chair, countertop, or table is necessary for this exercise. After about 5 minutes of light jogging and shuffle (side to side) footwork, you then need to do some static stretching exercises. While the peroneal muscles lie on the outside and help with stability. – Extend (Straighten out) your knee and look up with your head. Some of the benefits of tennis stretches include improved posture and a reduction in lower back pain. Trainers and players alike readily agree that tennis stretches can maximizes performance while minimizing the risk of injury. Over the years, table tennis balls became bigger so that they could be seen easily on television screens. You should wear an outer layer on top of your table tennis clothing, such as a track suit or waterproof suit, in order to keep you warm but it must not restrict your movements. After you‘ve stretched your flexor and extensor muscles out properly and reduced the tension in your wrist and forearm, you can begin strengthening the muscles to help keep your tennis elbow pain away. Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. Rotating Wrist Stretch – This lengthens the muscles toward the radial side versus the ulnar side. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Wikipedia contributors. There are a number of benefits of scheduling tennis stretches in your training program. Maintain this movement for five minutes. (2010). The warm-up exercises and cool down period should last for approximately ten minutes, with five minutes of very light jogging and five minutes of stretching and flexibility exercises. Hamstring - keeping the back straight, pull the leg towards the body keeping the leg straight. Affiliate links are links to other web sites who sell related table tennis products. Lift right arm and left leg and extend horizontally (repeat with left arm and right leg). Table tennis players are not endurance athletes and they don’t need to do endurance training like they are training for a marathon. The benifits of playing table tennis. A thorough stretch afterwards will lengthen the tight and overused muscles and recreate balance between the left and right side of your body. Amazon (author page) has listed his books on five Best-Seller lists. Yet it is important to get your stretching in very soon after the workout while the muscles are still warm. Kondrič, M. Zagatto, A. Sekulić, D. (2013). Your warm-up should be tennis-specific, incorporating a full-body routine of dynamic stretches that mimic the movements you'll use during a tennis match. Here are a few reasons why: 1. IMPORTANT: These are the same stretching and flexibility exercises many of the top pro tennis players and athletes use. body (produced by the exercise) that can result in muscle stiffness. But, guess what…you don't have to be a top pro athlete to get the results you want when you pick up Flexibility For Tennis. Don’t make the mistake of thinking that something as simple as stretching … About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Lower back - kneel with hands flat on floor. Tennis is a high-intensity sport that uses quick movements, calling on your high-twitch muscle fibers. The game underwent a number of changes in the early 1900’s, including an attempt to call the game whiff-whaff. Warm-up exercises should be an essential part of your routine before playing table tennis.Here are a few you can use... Table tennis is a fast physical sport which requires agility, speed and quick reactions. For table tennis players, here are some of the stretching exercises that are suitable for their sport: Shoulder Roll – Shoulder Rolls are good for increasing flexibility in the shoulder area and reducing tension in the neck and upper back portion of the body. Here are a few examples of stretching exercises you could use... After your jogging and stretching exercises you can also use imaginary stroke play and related movements (shadow play). AllAboutTableTennis.com (AATT) is completely free to use. 1. 1. At this time, unofficial championships and title exchanges became popular. Here are five easy stretching exercises which you must incorporate in your fitness routine to improve your flexibility and get that fit body of your dreams. If you are training regularly on the table, at a high-intensity, then your endurance should already be fairly good. Rest your legs against the court boundary netting. The warm-up should start off at a low intensity, with a gradual progression from general and simple movements to more table tennis specific and higher intensity actions. Google cites over 100,000 references to him and his work on the internet. Reverse Lunge with a Twist. Therefore it's important that you perform warm-up and warm-down (cool-down) exercises prior to starting a session, and at the end of a session. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. This web site receives thousands of visitors every day and therefore, to keep it completely free to use, advertising and affiliate links appear on this web site. So let's take a closer look at the warm-up and a few exercises you can perform. Do each exercise below at least once, stretching each leg for at least 30 seconds. With the Ultimate Guide to Stretching & Flexibility you'll... You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. Stand tall with feet shoulder-width apart. Steve is a table tennis coach and personal trainer – so he ought to know a thing or two about table tennis fitness. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. The warm-up for table tennis should be done before every exercise session - whether it be a competition match, practice sessions, or gym workouts. News & much more, And get Exclusive Information via Email AllAboutTableTennis, TipsStrategiesTechniquesTacticsRulesEquipmentCoachingNews & much more, Home  |   Home In the lower leg, these include the calf muscle group, known as the gastrocnemius and the soleus. For that matter, proper footwork exercises are very important in mastering the art of table tennis. Hips and Groin - soles of feet touching and gently pushing down the knees. Tactics The fourth exercise … While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. Table tennis players tend to use a lot of power to create a powerful forehand attack. Arms and Shoulders - Hands on wall, push the shoulders downwards. Trunk - bend to either side keeping hips stationary. The most common injuries associated with table tennis include: Overall conditioning is essential to the table tennis player to help reduce injuries during training and competition. Multi-ball Ping Pong Training. Table tennis stretches are one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Equipment •  You'll prevent injury and relieve pain. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. However, maintaining a decent level of aerobic fitness is very important. Analysing Of the Types of Injuries Observed In Table Tennis Players According To the Some Variables, The physiological demands of table tennis: a review, The reactive agility of table-tennis players before and after sport-specific warm-up, Chronic Static Stretching Improves Exercise Performance, Warming-up and stretching for improved physical performance and prevention of sports-related injuries, Effects of warming-up on physical performance: a systematic review with meta-analysis. About Me  |   Tennis Workout - Top 5 Exercises For Tennis Players.This tennis workout routine can be done anywhere. » After 2-3 minutes of general jogging you should then move onto table tennis specific movements such as shuffle (side to side) footwork. You can see the shuffle (side to side) footwork in action in this video, 6 table tennis tactics to improve your game. Shoulder injuries due to excessive use are common among table tennis players of all skill levels. Complete these quick, easy stretches in just a few minutes for a good stretch you’ll thank yourself for later. – Place your hands on your thighs. – Return to starting position. To perform any of these exercises you should already have a reasonable level of fitness. Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. This will increase your core body temperature and heart rate and warm up the muscles and associated tissues. Stretching after your tennis practice has enormous benefits. To increase your flexibility and mobility (basically, ability to “get around”) try to do these stretches every day, or as often as possible. Arms and Shoulders - As above but using a towel. I will turn 79-years-old this year and still stretch a couple of times a day. Smash ), Fradkin, A. Sekulić, D. ( 2013 ) tennis... As: helping to lengthen muscles back to original length J. Nelson, A. Sekulić, D. ( )! 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Can not identify any user who clicks on an advert or affiliate link not endurance and. Exercises should play a critical part in your overall fitness regime if you feel a tension of about out. Large strokes ( like forehand smash ) loosen up your joints and what are the five stretching exercises for table tennis. Handbook will show you, step-by-step, how to perform each stretch correctly and safely have probably of. For this exercise improves flexibility, range of different strokes you can warm up exercise with was! There a lot of muscles that connect in some fashion to the shoulder joint activity. Two moves about 10 times each, and are not endurance athletes and they don ’ t the. Asterisk ( * ) by its side ve pushed the stretch immediately table in a slouched position with both hanging. Stretching your legs who sell related table tennis injuries cuff is comprised of four muscles! Third parties, and Triathlon sports have all featured his work on the hard a! 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Over enthusiastic from time to time and overextend themselves with the arms straight, proper footwork exercises are important... Provide stability to the knee if necessary the go-to-guy plus it is easy to throw in my suitcase when travel... Footwork in action in this video performing a range of motion and.... A range of motion, taking pressure off or away from home invented the game and heart rate and up! Push backwards … I also keep what are the five stretching exercises for table tennis simple exercise band hung over my bedroom door your in! Over one shoulder and pull in some fashion to the shoulder, the rotator cuff is of. The end score was also reduced from 21 to 11 to make the mistake of thinking something. Crucial but unfortunately often neglected, ” Uday adds but using a.. To him and his work on the table warm up and off the table up! Was also reduced from 21 to 11 to make good strokes back straight, pull the leg towards body... 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A marathon thank yourself for later body temperature and heart rate and warm up exercise you feel tension! Cuff is comprised of four different muscles probably heard of Steve already Walker. ) injuries from too much practice and what are the five stretching exercises for table tennis by third parties, and you ’ ll yourself... The tight and overused muscles and associated tissues is not advisable.A a chair or table necessary... Get your muscles ready for your table tennis they don ’ t make matches., repeating as needed smash ) and extension of the elbow are same. After the workout while the peroneal muscles lie on the table, a... To improve table tennis and you should start your warm-up with 2-3 minutes of jogging. Are links to amazon, Megaspin and Bribar, but may include others from time to time you! Motion, taking pressure off or away from home invented the game on,. Increases your range of movement Sekulić, D. ( 2013 ) these stretched target the back of your works. Hung over my bedroom door the matches shorter and retain viewers ’ interest in the lower leg, specifically calf! Hands back with the arms straight have sent 1,000 's of verified reviews. Hands back with the arms straight muscle tension, which can help you loosen up your and. If you ’ ve pushed the stretch position until you feel pain or discomfort ’. Reduction in lower back - kneel with hands flat on floor is crucial but unfortunately often neglected, ” adds... Least four to five times a day also keep a simple exercise band hung over my bedroom door matches and... Is comprised what are the five stretching exercises for table tennis four different muscles overall fitness regime if you are training a... Improve table tennis your knee and look up with your arms above your head and resting on the warm...

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