While new tools would possibly assist, there’s little question that efficient coaching in Desk Tennis is what’s going to find out your progress as a participant.
There are gamers who can’t appear to cease enhancing, whereas others keep on the similar degree for years.
The distinction between the previous and the latter lies within the frequency and high quality of their coaching periods.
Some gamers maintain doing the identical workouts or taking part in informal matches on a regular basis whereas neglecting crucial features of Desk Tennis coaching.
Others practice their physique correctly however not their thoughts. It’s important to investigate coaching the identical approach we do with our matches.
On this article, we’re going to provide you 10 sensible ideas to enhance the standard of your coaching periods and take your Desk Tennis abilities to the following degree.
1) Heat up and stretch accurately.
We will’t stress the significance of warming up sufficient.
Most Desk Tennis gamers present as much as the coaching corridor and begin taking part in. This isn’t the best technique to practice.
In our article about warming up and stretching for table tennis, now we have included the perfect warm-up routine. It solely takes quarter-hour and it’s the good set-up for a high-quality coaching session.
Warming up prepares us for bodily exercise. It will increase oxygen supply, redirects blood circulate, raises the temperature in our muscle mass, reduces stress on our hearts, and helps forestall damage.
By warming up, we additionally give ourselves time to consider our targets for the coaching session. It’s all the time good to set targets reminiscent of “I need to work on the consistency of my backhand”.
After you’re executed, it’s time to stretch. By stretching, we launch the strain on our muscle mass, improve their flexibility, scale back soreness, and additional forestall tightness and damage.
2) Goal your weaknesses
If you happen to had to remove simply one in all the following pointers, I’d single this one out as a very powerful.
There are many gamers who’ve spectacular forehands, and so they maintain training their forehand loops again and again.
Then, they go to play a match and so they lose as a result of they maintain misreading serves and their backhand sport is inconsistent.
This participant ought to focus immediately on serve receives and backhand exchanges, particularly focusing on the weaknesses of their sport. Their forehand loop is already nice. Now, they need to concentrate on enhancing what’s stopping them from reaching a larger degree.
An incredible drill for this participant is:
Step 1: Opponent serves randomly, anyplace on the desk.
Step 2: The participant receives the serve and returns the ball to the opponent’s backhand.
Step 3: Preserve a backhand to backhand change for so long as you’ll be able to.
If the forehand looper does this train each week, their degree goes to shoot up. Not as a result of their sport is extra highly effective, however as a result of it has fewer weaknesses.
It’s nice to have strengths like a quick forehand loop, nevertheless it’s not good to be a one-dimensional participant.
In the end, your opponents will begin taking part in solely to your weaknesses and also you’ll should adapt, or your degree will stall.
If you happen to’re a newbie, we advocate nailing the fundamental photographs first earlier than shifting on to tougher drills (the forehand drive / backhand drive, and the forehand push / backhand push)
3) Embrace mobility drills and serve obtain
No coaching session is full with out training mobility drills and serve obtain.
These are 2 of a very powerful abilities in Desk Tennis. Shifting accurately is the principle foundation for each taking part in fashion, and serve obtain is the beginning of half of the factors you’re going to play.
The mobility drills you must do rely in your taking part in fashion. If you happen to’re an attacker, attempt the Falkenberg, backhand-middle-backhand-forehand, out and in workouts, and extra.
Mobility drills are supposed to good how gamers transfer across the desk. For instance, the Falkenberg is without doubt one of the hottest mobility drills for offensive gamers because it improves lateral pace and teaches gamers the way to step round on their backhand aspect.
We advocate training workouts that replicate what goes on in your matches. It’s no use training forehand step arounds when you’re planning to hit backhands.
Attempt to maintain your ways in thoughts when receiving serves. If you happen to prefer to assault first, then it’s finest to the touch quick or flick slightly than pushing lengthy. If you happen to prefer to counterattack, then attempt pushing half lengthy.
Along with this, attempt to follow serve receives in opposition to as many various opponents as you’ll be able to so that you just’re uncovered to all types of serves. This manner, you’ll know the way to obtain them when the time is available in a match.
4) Analyze your practise drills
In case your coach offers you a drill to carry out, attempt to suppose; how might I get essentially the most out of this train?
Say you’re going to do an irregular drill reminiscent of protecting 75% of the desk along with your forehand, while your opponent blocks the ball freely.
Are you going to profit by hitting the ball onerous? Most likely not.
Desk Tennis is a multidimensional sport. It requires many abilities reminiscent of mobility, agility, pace, pressure, coordination, approach, and lots of others.
Attempt to consider what you’re seeking to enhance on each train.
Coming again to the irregular drill, it really works your reflexes, your coordination, your consistency, and your mobility. It’s no use hitting the ball onerous since you gained’t be capable to react in time to the following balls.
Irregular drills yield the perfect outcomes when you’ll be able to maintain the purpose alive for so long as doable.
With different drills, reminiscent of taking part in a mixture drill consisting of two forehands, two backhands, you’ll be able to take your individual method. This train is nice for backhand to forehand transitions, nevertheless it’s a a lot easier drill than the irregular drill we talked about earlier than.
If you happen to needed to follow hitting the ball onerous, then you’ll be able to go forward and achieve this on this train since you understand the place the following ball goes to go.
The primary takeaway is that you just need to decide what you’ll achieve from doing each completely different drill, and thus handle the taking part in tempo and focus your consideration accordingly.
5) Apply actively when your opponent is doing the drills
An important piece of recommendation I used to be given is to take advantage of out of each drill, even when your opponent is doing the lively a part of the train.
Even when you’re simply blocking, attempt to work on the location of your blocks, your consistency, your reflexes, and your mobility.
Some gamers use the time they’ve to dam to take a small break till they should do the drill themselves. Doing this simply means you’ll waste half your coaching time.
When blocking, attempt to concentrate on the ball that’s coming to you. That is the proper alternative so that you can follow studying spin, reacting to quick photographs, and putting the ball along with your blocks.
6) Differ between common and irregular drills
In Desk Tennis, there are 2 varieties of drills: common and irregular drills.
Common drills are set workouts. An instance of a daily drill is 2 backhands and two forehands. the place the ball goes, so you’ll be able to arrange your strokes with extra time.
As a result of you understand what strokes you’re going to play, these are good to work in your technical aspect, so follow them mindfully, attempting to pinpoint flaws in your type and dealing to appropriate them.
Irregular drills are random workouts. An instance of an irregular drill is one or two backhands and one or two forehands. Versus common drills, you don’t know the place the ball goes, so you must react rapidly and transfer.
These workouts are those that replicate matches the perfect, and so they mean you can enhance your reflexes, footwork and coordination.
It’s essential to strike a steadiness between common and irregular drills to get essentially the most out of your coaching periods.
We advocate spending half of your coaching on every sort of drill. This may develop your strategies and your reflexes at an equal tempo.
7) Preserve your rating
Focusing over lengthy intervals of time may be very tough. Be it finding out, working, or taking part in Desk Tennis, it’s extraordinarily onerous to remain totally concentrated for hours at a time.
Desk Tennis requires 100% of our consideration to get essentially the most out of our coaching time. It is advisable to be continually excited about how one can enhance or alter your approach.
When coaching, it’s fairly straightforward to lose focus. Once you discover this occur, we advocate you begin maintaining the rating.
For instance, when you’re hitting 2 backhands and a couple of forehands, each time you miss, it’s your opponent’s level. Each time he misses, it’s your level.
Training this fashion makes it simpler to remain centered on the train you’re performing as a result of it’s a contest! You need to maintain the ball on the desk and play with good high quality.
You possibly can maintain the rating to your self or you’ll be able to even inform your opponent you’re doing this so additionally they begin paying extra consideration. Most drills shall be executed to a larger normal when you’re maintaining the rating.
8) Take into consideration your ways
After teaching tons of of gamers, I can’t understate how essential it’s to coach particularly for actual match conditions.
I’ve seen numerous gamers look unbelievable in follow periods earlier than falling aside in matches, with the foundation trigger being a failure to follow how they really play in matches.
To plan out your training sessions, it’s important that you just analyse your taking part in fashion first.
If you happen to’re a third ball attacker, you in all probability need to follow serving, open-ups and quick loops in a bigger proportion than the common participant.
If you happen to’re a blocker, then training heavy loops and third ball assaults will not be coherent along with your match technique.
All the time attempt to enhance on the issues that you just do when taking part in matches.
If you happen to’re attempting to include new components to your sport, it’s tremendous to follow one thing completely different, nevertheless it’s not good to follow “generic” workouts with out excited about what you’re going to do in an actual match situation.
9) Visualize your targets and encourage your self
A key part of coaching session is being motivated.
There shall be instances once you don’t actually need to go to coaching or really feel detached about placing the additional effort in.
To keep away from getting demotivated, now we have just a few ideas which may show you how to:
- Take per week off each 2-3 months of coaching, this may show you how to take a step again and assist your physique recuperate. I discover that after I take per week off, I come again even stronger as a result of I’m actually motivated to play.
- Watch movies and montages of the gamers you want.
- Play in competitive tournaments and leagues with your folks.
- Journey to tournaments outdoors of your metropolis and get to know new folks and locations.
One other nice technique to encourage your self is visualizing profitable tournaments and league video games.
Generally I don’t really feel like coaching, however excited about the upsides actually makes it value it.
10) Apply alone
An enormous a part of Desk Tennis coaching occurs once you’re alone. Practicing table tennis alone is as essential as training with a associate.
Once you’re alone, you’ll be able to enhance your health (cardio and energy coaching are nice for Desk Tennis!), work in your serves, take into consideration your ways, shadow play, use a robotic.
You possibly can even do cross-training to combine issues up! Or perhaps you need to clear up Rubik cubes to enhance your focus?
There are countless prospects for Desk Tennis enchancment. It’s as much as you to attempt them and see what works finest.
Additionally, be sure that there aren’t any dangerous habits which can be hindering your degree and taking part in expertise, reminiscent of having an imbalanced food regimen or getting inadequate sleep.