Better Motion

Kedar Dandekar Asked 2 months ago

Hi sir,

What exercise should we do to keep our body in motion during the game ?

Alois Rosario Answered 2 months ago

Hi Kedar,

To stay agile and responsive during a game, it’s important to focus on exercises that improve your overall body movement and footwork. Being able to move quickly, change direction, and maintain good posture is crucial in table tennis. Here are some exercises that can help:

1. Lateral Shuffles

These are great for improving side-to-side movement, which is key for table tennis. Perform them by shuffling quickly from one side to the other, maintaining a low stance and keeping your knees bent. You can make this more challenging by adding resistance or increasing speed.

2. Skipping

A simple but effective exercise to increase your overall agility and coordination. Start with regular skips and try to increase the speed as you get comfortable.

3. Lunges

Lunges help improve your leg strength and stability, both essential for quick movements on the table. Try forward, backward, and lateral lunges to work all directions of movement.

4. Footwork Drills

Work on specific footwork patterns—like quick steps forward, backward, and side to side. You can use ladder drills or cones to make the movement more dynamic and precise. These will simulate the actual movements required during a game.

5. Shadow Play

Without the ball, practice your strokes and footwork. Visualizing your game movements and going through the motions will help reinforce the muscle memory needed for better court coverage.

6. Stretching and Flexibility

Don’t forget about stretching and flexibility exercises. A flexible body will allow you to move more freely and react quicker during points. Make sure to include stretches for your hips, hamstrings, shoulders, and wrists.

Incorporate these exercises into your weekly routine to build a strong foundation for quicker and more fluid movement during games. The more dynamic and prepared your body is, the easier it will be to stay in motion and react effectively.