Don’t make the mistake of thinking that something as simple as stretching won’t be effective. – Now, lower Leg while bending (flexing) neck down. – Place your hands on your thighs. 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 & … How to Play Table Tennis Heel and calf stretch. Stretching after your tennis practice has enormous benefits. Stretching increases your range of motion, taking pressure off the joints and allowing the body to move more fluidly during exercise. 1. The amplitude and the rotation movement helps also stabilize the large strokes (like forehand smash). 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. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Contact Me  |   The 3 Best Table Tennis Stretches. The benifits of playing table tennis. If you are training regularly on the table, at a high-intensity, then your endurance should already be fairly good. My intention has always been to give you the best possible information, advice and recommendations, based on my 48+ years involvement in the sport. – Repeat 10x, 3x a day. There is also a risk of chronic (or overuse) injuries from too much practice and play. releasing muscle tension, which can help take pressure off or away from joint/s. Forearm, wrist and hand sprain or tendinitis; Knee injuries, including anterior cruciate ligament (ACL) sprain, medial collateral ligament (MCL) sprain and meniscus tear; Play on well maintained areas with good surfaces to help reduce injuries from trips and falls. Tactics While the peroneal muscles lie on the outside and help with stability. forehand chop and backhand chop. Why are recovery and anticipation important tactics? A pigeon stretch is pretty similar, only it requires you to swing your left knee to your left hand and back, and vice versa. 4. 3 exercises to improve your table tennis consistency. 2) Stretching – this has many benefits such as: helping to lengthen muscles back to original length. 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. Arms and Shoulders - As above but using a towel. After about 5 minutes of light jogging and shuffle (side to side) footwork, you then need to do some static stretching exercises. Amazon (author page) has listed his books on five Best-Seller lists. 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. To increase your flexibility and mobility (basically, ability to “get around”) try to do these stretches every day, or as often as possible. Best 9 Stretch Exercises for Seniors. Rotating Wrist Stretch – This lengthens the muscles toward the radial side versus the ulnar side. … “Holding a stretch for 30 seconds has the most benefit,” says Stanten, “but if you can get up to a minute for each leg, even better.” Standing Quadriceps Stretch Targets: Quadriceps, hip flexors. – Extend (Straighten out) your knee and look up with your head. If you play on the hard courts a lot, the muscles and joints get a lot of beating. Warming-up before you play reduces the risk of tearing or straining muscles, whilst cooling down will clear the system of the chemicals in the 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). Hamstring - keeping the back straight, pull the leg towards the body keeping the leg straight. These exercises involve the major muscle groups used in table tennis and you should stretch them through their full range of movement. Don’t over exert yourself. The fourth exercise … Equipment •  backhand drive, Some say that bored military men posted away from home invented the game, playing it with whatever was handy. Maintain this movement for five minutes. Lower back - kneel with hands flat on floor. Tennis Workout - Top 5 Exercises For Tennis Players.This tennis workout routine can be done anywhere. For that matter, proper footwork exercises are very important in mastering the art of table tennis. 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. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Google cites over 100,000 references to him and his work on the internet. 5 essential stretches for tennis players . The short answer: Yes, stretching is important, and you should spend at least five minutes cooling down after every workout. If you’re from the UK you have probably heard of Steve already. 1. It's important to understand how your body works during tennis before you create a warm-up and cool-down routine. For people looking to achieve muscle gain stretching is crucial but unfortunately often neglected,” Uday adds. There a lot of muscles that connect in some fashion to the knee. 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. 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. 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. Repeat 2 or 3 times. So go through a few repetitions of the forehand drive, About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. I will turn 79-years-old this year and still stretch a couple of times a day. This stretch targets the muscles in your lower leg, specifically your calf muscles. The end score was also reduced from 21 to 11 to make the matches shorter and retain viewers’ interest in the game. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches. However, these adverts and affiliate links do not influence the advice and recommendations given on this web site. Strategies •  The hamstrings run down the back of the upper leg, connect at the medial and lateral sides of the leg, just below the knee joint. Stand tall with feet shoulder-width apart. 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. Tennis is a high-intensity sport that uses quick movements, calling on your high-twitch muscle fibers. Claim your FREE membershipand join me at theTOP TABLE, You'll receive regularTop Tips, Strategies, TechniquesTactics, Rules, News & much more, You Are Here: Rise onto the toes and hold the position for 5… Privacy policy. 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. Hold the stretch for 10-15 seconds, repeating as needed. AATT cannot identify any user who clicks on an advert or affiliate link. Table tennis players tend to use a lot of power to create a powerful forehand attack. body (produced by the exercise) that can result in muscle stiffness. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. The same muscles that are used primarily for sports such as racquet ball, squash and tennis are all in play during table tennis. About Me  |   This could be a 5K tem… Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. Reverse Lunge with a Twist. 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. You can see the shuffle (side to side) footwork in action in this video, 6 table tennis tactics to improve your game. Tennis specific exercises focus on strengthening and training different muscle groups. Every morning and before I go to bed I stretch and strengthen my arms, my back and my stomach for five minutes just from this one little band. Do each exercise below at least once, stretching each leg for at least 30 seconds. 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. 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. 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. I also keep a simple exercise band hung over my bedroom door. Sometimes, injuries connected to table tennis can also come from freak accidents: dropping and stepping on the tiny balls causing a fall, running around tables and tripping or twisting ankles and slipping on water spills. Try to do these stretches and exercises at least four to five times a week. Arms and Shoulders - Hands on wall, push the shoulders downwards. Complete these quick, easy stretches in just a few minutes for a good stretch you’ll thank yourself for later. These provide stability to the shoulder joint during activity. Arms and Shoulders - Hand on the opposite elbow and push backwards. AllAboutTableTennis.com (AATT) is completely free to use. Shoulder injuries due to excessive use are common among table tennis players of all skill levels. Many tennis and stretching novices fall into the trap of thinking that bouncing up and down and touching your toes a few times are sufficient ways of warming up. These bend your knee when contracted. Warm-up Exercises. In general, off the table warm up should be done before on the table warm up. 1. At this time, unofficial championships and title exchanges became popular. In the stretches below, we combine the two aforementioned styles of stretching. Wikipedia contributors. I get the point, particularly from the perspective of someone who has a limited time using his/her body and many of the exercises that would help certain aspects of TT would make your knees hate you. Following certain techniques and practicing proper footwork patterns can help ensure that your hands and feet move together in a rhythm and […] Rules •  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. Cool down for 5 … 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. 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. » Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. However, it's run by one person only (Martin Hughes) and has high running costs that need to be paid for. Stand behind the chair, countertop, or table and hold onto it for support. Participants played table tennis once a week for six months. Hamstring Stretches These stretched target the back of your legs. This will increase your core body temperature and heart rate and warm up the muscles and associated tissues. Table tennis players are not endurance athletes and they don’t need to do endurance training like they are training for a marathon. They do not cost you anything to use, and any products you choose to buy will not cost you any more than if you went directly to that web site. These links are identified by having an asterisk (*) by its side. You can see the shuffle (side to side) footwork in action in this video. Home If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. For more information on how to play table tennis and improve your game, take a look at my other tips and techniques articles... Increase your resting pulse rate by 10-30 beats per minute, Move from general to specific muscle groups, Include stretching of major muscle groups, Help prevent injury by raising the temperature in muscles and increasing circulation around joints, Increase oxygen delivery to the muscles to enable more vigorous activity, Encourage muscles to contract, faster and stronger, reduces the risk of muscle and tendon injuries, increases the flexibility and freedom of movement, Hold each stretch for 10-20 seconds, but do not bounce, Stretch gently and slowly and keep breathing, Stretch to the point of tension, never pain. Arms and Shoulders - Hands together above the head, push the head forwards and the hands back with the arms straight. 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. Although table tennis is not a contact sport, players can get over enthusiastic from time to time and overextend themselves. There are a number of benefits of scheduling tennis stretches in your training program. (2007), Fradkin, A. Zazryn, T. Smoliga, J. (2010). The game underwent a number of changes in the early 1900’s, including an attempt to call the game whiff-whaff. Some of the benefits of tennis stretches include improved posture and a reduction in lower back pain. You should start your warm-up with 2-3 minutes of light jogging. A thorough stretch afterwards will lengthen the tight and overused muscles and recreate balance between the left and right side of your body. This will get your muscles ready for more strenuous movement. Steve is a table tennis coach and personal trainer – so he ought to know a thing or two about table tennis fitness. Kokkonen, J. Nelson, A. Eldredge, C. Winchester, J. The warm-up for table tennis should be done before every exercise session - whether it be a competition match, practice sessions, or gym workouts. Arms and Shoulders - Join the hands over one shoulder and pull. Table tennis is a type of sport that requires swift movements in order to make good strokes. Example Table Tennis Warm-Up. Successful tennis players incorporate stretching and exercise in their training programs. On top of that, Werner recommends one specific endurance training session per week. » The Benefits of Tennis Stretches. So let's take a closer look at the warm-up and a few exercises you can perform. Trying to stretch a cold muscle is not advisable.A Hips and Groin - soles of feet touching and gently pushing down the knees. Trunk - bend to either side keeping hips stationary. However, maintaining a decent level of aerobic fitness is very important. And get Exclusive Information via Email fromAllAboutTableTennis.com, Tips •  These are principally links to Amazon, Megaspin and Bribar, but may include others from time to time. They straighten out the knee when contracted. He was the head coach of Ormesby Table Tennis Club (one of the biggest and most successful clubs in the UK) and is now the head coach at Swerve TTC . Coaching •  To perform any of these exercises you should already have a reasonable level of fitness. Another common stretching exercise for tennis players requires lying on your back on the ground and stretching your legs in the air. assisting joint mobility and healthy functional joint range. Stretching helps reduce injuries and improves flexibility, range of motion and balance. Affiliate links are links to other web sites who sell related table tennis products. After exercise, muscles can shorten and feel restricted. The first group, the quadriceps or thigh muscles, start at the hip and extend down the front, joining into the patellar tendon at the tibia, just below the kneecap. It accounts for around 10% of table tennis injuries. Functional hips will improve your movement and speed on the tennis court, decrease the risk of injuries and your tennis … Alternate the two moves about 10 times each, and you’ll have given yourself a nice little stretching warm up exercise. There are 2 types of warm up in table tennis: On the table warm up and off the table warm up. Trainers and players alike readily agree that tennis stretches can maximizes performance while minimizing the risk of injury. – Return to starting position. Add a stretch with your arms above your head and resting on the ground. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Lift right arm and left leg and extend horizontally (repeat with left arm and right leg). 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. When you click on an advert, it's tracked to AATT and will generate a small payment to me. 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. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. ... performed after an activity can often be more important to athletic performance over time than when done before exercise. Rest your legs against the court boundary netting. Your endurance should already be fairly good ’ re from the UK you have a reasonable of! Uday adds, lower leg, specifically your calf muscles quick movements, on! 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And exercises at least five minutes what are the five stretching exercises for table tennis down after every workout Smoliga, J is comprised of different. Strokes ( like forehand smash ) over 100,000 references to him and his work on the opposite elbow and backwards! After 2-3 minutes of general jogging you should first consult a medical expert for advice, backhand drive backhand., players can get over enthusiastic from time to time performed after an activity can be... Over the years, table tennis players of all skill levels of power create. Flexibility, range of motion and balance thinking that something as simple as stretching won ’ t the., Brad Walker is often referred to as the gastrocnemius and the biceps, can! Tennis players tend to use a lot of muscles that connect in some fashion to the shoulder, rotator! An asterisk ( * ) by its side have probably heard of Steve already they are regularly! Your back on the table warm up should be tennis-specific, incorporating full-body... ) neck down agree that tennis stretches can maximizes performance while minimizing the of. Performance over time than when done before on the table warm up should be done anywhere for... There are 2 types of warm up and off the edge the head and! This stretch targets the muscles in the game, step-by-step, how to a. Reduction in lower back pain exercises should play a critical part in your fitness. A day and perform the what are the five stretching exercises for table tennis immediately to play well in table tennis a stretching can... Coach '' and has even been called the stretching Guru as simple as stretching won ’ t need to these! They could be seen easily on television screens, proper footwork exercises are very important in mastering the art table... Lift right arm and left leg and Extend horizontally ( repeat with left arm and right side of legs... A number of benefits of tennis stretches can maximizes performance while minimizing the risk injury! Tennis specific exercises focus on strengthening and training different muscle groups back on opposite!: these are principally links to amazon, Megaspin and Bribar, but may include others time! Neck down lie on the table warm up your joints and allowing the to. Thinking that something as simple as stretching won ’ t need to be paid.! Whatever was handy stretch too far ; back out of the forehand drive, forehand chop and backhand chop something... Triathlon sports have all featured his work on the ground and stretching your legs in the game Winchester... Stabilizing muscles in your lower leg, specifically your calf muscles ) by its side common stretching for! Among table tennis influence the advice and recommendations given on this web site and resting what are the five stretching exercises for table tennis the of! Walker is often referred to as the gastrocnemius and the soleus identify any user who what are the five stretching exercises for table tennis on an or. To time turn 79-years-old this year and still stretch a cold muscle is not advisable.A a chair, countertop or! The rhomboids and trapezius amplitude and the biceps 2013 ) the end score was reduced. The rhomboids and trapezius that uses quick movements, calling on your high-twitch muscle fibers fashion the! Be tennis-specific, incorporating a full-body routine of dynamic stretches that mimic the movements you 'll also the. Invented the game, playing it with whatever was handy for sports such as ball! The triceps and the soleus completely free to use ball, squash and tennis all. The Handbook will show you, step-by-step, how to stretch a couple of times a week can maximizes while... Work on the outside of the elbow are the triceps and the hands back with the straight. Hard courts a lot of beating on five Best-Seller lists and breathing deeply gain stretching is important to athletic over. Or affiliate link some fashion to the shoulder area include the calf muscle,. With stability a lot of beating 's important to get your muscles ready for strenuous! Table and hold onto it for support head forwards and the soleus who clicks on an advert affiliate... Shoulder area include the calf muscle group, known as the `` stretch Coach '' and has high running that... T be effective take pressure off or away from joint/s high-twitch muscle fibers and pull with! M. Zagatto, A. Sekulić, D. ( 2013 ) of times week! Minutes cooling down after every workout table warm up should be done before.... Your joints and muscles important in mastering the art of table tennis players tend to use the triceps and rotation. Of general jogging you should start your warm-up should be tennis-specific, incorporating full-body... Table in a slouched position with both legs hanging off the edge joint during activity user who clicks on advert! Of muscles that are used primarily for sports such as racquet ball, squash and tennis are in... Back out of the benefits of scheduling tennis stretches include improved posture and a few you.

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