Table Tennis Training Considerations PDF

PATH-Fit 3: Table Tennis CHAPTER 2: Training Considerations for Table Tennis LEARNING OUTCOMES At the end of this chapter, the learners must have: discussed the basic biomechanics used in playing table tennis; appreciated the importance of basic nutrition in pla...

PATH-Fit 3: Table Tennis CHAPTER 2: Training Considerations for Table Tennis LEARNING OUTCOMES At the end of this chapter, the learners must have: discussed the basic biomechanics used in playing table tennis; appreciated the importance of basic nutrition in playing table tennis; identified the do’s and don’ts in playing table tennis ; applied the basic training program used in playing table tennis; demonstrated the basic strength and conditioning program for table tennis; BASIC BIOMECHANICS IN TABLE TENNIS Biomechanics in playing table tennis is one of the things a player should consider. Identifying the science behind the sport can be beneficial to the players over-all safety and playing performance efficiency. On this topic, we will analyze and identify the basic biomechanics in playing the game such as the Major muscles used in MAJOR MUSCLES AND JOINTS USED IN PLAYING TABLE TENNIS Muscles and joints are very essential to produce quality performance in playing the game not only to provide body heat as its function but also the following: -Most muscles used first are the arm muscles which mostly supports the wrist joints for better racket handling and control.  Biceps, triceps, deltoids, and bronchus bronchia -Second are the core muscles that provides equilibrium between the upper and lower extremities. Additionally, it also helps the hip joints during execution of skills.  Erector spinae and abdominals -Third are the leg muscles that are vital for the provision of supporting balance as well as agility, power, and speed.  Quadriceps, hamstrings, and gastrocnemius -Lastly are the glute muscles, muscles in the BASIC NUTRITION FOR TABLE TENNIS Having the right amount of nutrition in table tennis is also one of the key factors to improve performance, energy production, body shape, and muscle and joint fatigue prevention. On this topic, we will identify and appreciate the importance of proper nutrition through recommended food intake and proper hydration for table tennis players. BASIC NUTRITION FOR TABLE TENNIS DO’s and DON’TS in Playing Table Tennis Do’s 1. Master your footwork 2. Use the correct hitting form 3. Practice your serve 4. Learn to read different services 5. Make use of your wrist mobility 6. Do drills (improve basic skills) 7. Communicate with your doubles partner 8. Anticipate shots 9. Adapt (change strategy) 10. Watch table tennis videos and read table tennis posts! DO’s and DON’TS in Playing Table Tennis Don’ts 1. Don’t make unforced errors (stop giving points for your opponent) 2. Don’t be too tricky (do not always perform fancy trick shots) 3. Don’t rush (Table tennis is a patience game!) 4. Don’t make excuses (Do your best) 5. Don’t collide with your partner (communicate with your partner effectively) 6. Don’t be indecisive (Don’t be pressured and commit to your decision in the game) 7. Don’t move before the ball is hit (watch your opponent move before you also move) 8. Don’t take too many steps 9. Don’t think the rally is over before it’s over (a rally isn’t won until the ball hits the other table) 10. Don’t let the ball get close to much to you (accurate anticipation is a must)  BASIC TABLE TENNIS TRAINING PROGRAM INTRODUCTION Training program in sports usually used for preparation for actual competition. This is how athletes prepare themselves physically and mentally before their actual game. Playing a particular sport like table tennis is not that easy because players experienced a lot of difficulties from their trainings and all of this is for them to perform the best that they can do during competition. Now, as a beginner player in table tennis, you must know the atleast the basic table tennis training specifically made for newbies.  BASIC TABLE TENNIS TRAINING PROGRAM 1. Body Assessment -Identify your personal body fitness components that may possibly affect your performance in playing table tennis such as your BMI and cardiorespiratory endurance, muscular endurance, agility, balance, coordination, power, reaction time, and speed. -identify also if you have past or present medical condition that might affect you in playing table tennis. -Over-all the main purpose of this is to test if your body is ready or not in playing table tennis is an exhausting game yet fun and enjoyable.  BASIC TABLE TENNIS TRAINING PROGRAM 2. Warm-Up to Cool-Down Proper -This particular stages ? especially warm-up and cool-down ? are pretty essential in relation to safety and injury prevention. -Before you even play actual game in table tennis, you must have atleast know the different parts of an exercise program which also applicable for table tennis training program. ? ?  BASIC TABLE TENNIS TRAINING PROGRAM PHASES OF AN EXERCISE PROGRAM 1. Warm – Up -this is where you perform series of static and dynamic body preparation exercises. 2. Drills -this is where you wake up your 2. Skill Drills: Serve and 1. muscle memory for a certain skill and to Receive enhance performance efficiency. Warm-Up/Stretch ing Exercises 3. Actual Game -this is where you play the actual sport and possible, exerting now your best efforts to win the game. 4. Cool-down -this is where you return your body’s normal condition after a long and exhausting game. You perform series of 4. stretching exercise to atleast alleviate 3. Actual Game: pain and improve flexibility. Cool-down/Stretch Play official/practice  BASIC TABLE TENNIS TRAINING PROGRAM 3. Strength and Conditioning Playing table tennis is not always about skills enhancement but we also give emphasis on the importance of doing weight training for table tennis. Table tennis players tend also to go in fitness centers or gym for them to strengthen and condition their muscles. This is for them perform their best and to provide quality performance not only during their trainings but also during actual games.  BASIC TABLE TENNIS TRAINING PROGRAM 4. TRAINING TIME DURATION If you are now preparing for an actual table tennis competition, you must now plan your training schedule. With this, you may be able to see not only the dates but most importantly the development of your training. You may also monitor here the improvement of your skills and techniques that you may use in winning the game. THAT’S ALL FOR NOW….GOD BLESS