Hello! I'm 70 years young and have recently taken up table tennis. I would greatly appreciate it if you could share some exercises (easy to understand and do) to help boost my fitness. I only began playing sports last year with table tennis, and I'm really enjoying it. I'm eager to enhance my skills. Thank you so much!
Improving my fitness
Training
Ala Al-Janabi Asked 1 year ago
Alois Rosario Answered 1 year ago
Hi Ala,
Try these:
Gentle Side Steps (Footwork Basics)
How: Stand with knees slightly bent and step side to side, about one meter in each direction.
Why: Builds basic footwork and helps you move more easily during rallies.
Arm Swings with Racket
How: Gently swing your racket arm forward and backward like a pendulum.
Why: Warms up the shoulder and builds familiarity with the motion of strokes.
Tip: You can mirror this with your non-playing arm too for balance.
Ball Bounce Practice
How: Use your racket to bounce the ball up and down on the forehand side. Then change sides when you feel comfortable.
Why: Builds hand–eye coordination and racket control.
Keep things light and fun. As you feel stronger and more confident, you can slowly build in more movement-based drills. And remember, consistency is more important than intensity.
Keep enjoying your table tennis journey—you're doing something fantastic for your health and your mind.
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