When training physically for Table Tennis, it is helpful to be aware of the principles which underlie all training. This will provide the teacher/ coach with a specific framework on which to base a training programme which will achieve the best possible results.
Conditioning is governed by three major principles:
Overload A stress must be put on the different systems of the body for them to show improvement.
Progression When the system is able to cope with the imposed stress then a progression in the training is necessary in the form of increased stress which will achieve further gains.
Regression "If you don't use it you lose it", meaning that if exercise is stopped then the fitness level will decrease. The speed at which it decreases will differ depending upon the type of training and the initial level of fitness prior to the lay-off.
ELEMENTS OF TRAINING
While working within the underlying principles, there are a number of elements which are necessary to achieve the most appropriate level of fitness specific to Table Tennis.
Distance (Numbers) The distance run or the number of exercises that are recommended. For example, a four mile run, 50 sit ups.
Intensity (Speed) Speed at which work is carried out. A variation in intensity will not in itself increase effectiveness of any training programme but will avoid any training becoming mundane and repetitive.
Recovery (Active Rest) The periods of rest between exercises. Variation in rest periods produces effects on different energy systems in the body.
Variety Training should be designed to avoid the problem of boredom and of simply going out and running a certain distance every day. It is relatively easy to design alternatives which add variety and aid motivation.
Rest and Recuperation At least one rest day should be prescribed in any training schedule. It is important that performers rest on this day from any strenuous exercise, and that a sufficient amount of sleep is attained.
Safety Within any training regime it is important that the player can distinguish between that which is safe and that which is painful but beneficial, and when pain is derived from an injury that needs resting or is produced from another health problem. Clearly, if the pain is related to injury then the exercise should be stopped immediately.
THE PHYSICAL DEMANDS OF TABLE TENNIS
Table Tennis is one of the few sports that can be categorised as a true fast-ball sport. The sport, at almost all levels of playing ability, requires the use of anticipation and extremely rapid actions on the part of all players. The physical demands of Table Tennis are, as with most sports, specific to that particular activity. As a result of this specificity, emphasis within training is placed on certain aspects of physical fitness.
In Table Tennis many different types of fitness play a role in the ideal fitness profile of a player. The following sections outline the different types of fitness, indicate their importance within the sport and give examples of how a particular aspect of fitness might be trained.
MUSCULAR ENDURANCE The ability to maintain specific muscular activity over a prolonged period of time.
Table Tennis requirements Specific muscles are involved in repeated action during stroke play.
Examples of Training Muscular Endurance for Table Tennis
Circuit Training Working against body weight, the following example details a sport specific circuit of 10 exercises repeated 10 times:
- Star jumps
- Elbow to knee sit ups
- Side steps
- Burpees
- Press ups
- Step ups
- Dorsal raises
- Squat thrusts
- Lunges - forward and backward
- Continual twisting sit ups
Target Circuit Where specific exercises are chosen and a maximum number completed in a minute is recorded. A percentage of this maximum (usually between 50% and 75%) is set as the target. For example:- Tuck jumps - knees to chest.
- Press ups - one of four versions, from knees, normal, hands close together, or hands wide.
- Star jumps.
- Squat thrusts - both "normal" and split.
- Burpees.
- Sit-ups of different types, for example, "normal", knee to chin, twisting, continual twisting.
- Dorsal raises - lying on floor raise head and chest up with feet on floor.
- Lunges - one minute side lunges pushing off as hard and fast as possible. Repeat front and back.
- Skipping.
- Snake press ups - the body undulates rather than being kept straight.
- Dips.
- Leg lifts - one leg at a time.
- Step ups onto a bench.
- Chins - with either inward or outward facing hand grips.
Interval Training Training which comprises flat-out running with a recovery between bouts of exercise. The main way of manipulating this form of training is to vary the ratio of running to recovery. Interval training has possible benefits for the cardiovascular system, but the principle training benefits are to be found in muscular endurance adaptations. One example of using time periods which relate to the demands of Table Tennis is a 15-15 run. This is simply the amount of time for which the player jogs and sprints, i.e. jog 15 seconds, sprint 15 seconds and so on for a maximum of 10 minutes. If possible use a watch that will give a signal every 15 seconds, or estimate the relevant time span.
CARDIOVASCULAR ENDURANCE The ability to maintain an effective supply of oxygen, transported by the blood to the working muscles.
Table Tennis requirements Table Tennis requires a high level of cardiovascular endurance in order to aid recovery after the bursts of short sharp activity and also to enable players to continue to play over the course of a tournament day, or simply to be effective throughout one match that could last for up to one hour in length.
Examples of Training Cardiovascular Endurance for Table Tennis
Steady State Running Running at a pace at which the player is just able to hold a continuous conversation.
Fartlek Running with a change of speed for a specific period of time. For example, running approximately 80 metres at each pace using a "sprint, jog, walk" cycle. Additionally, the player may do "strides" i.e. running, concentrating on extending stride length and high knee lift. Many people train with fartlek distances based on the distances between lamp posts.
Maximum Steady State Running Running for approximately 25 minutes, where the player maintains a pace sufficient not to be able to maintain a continuous conversation. This type of pace should be reached in about the first four minutes of the run and then maintained for the rest of the time.
STRENGTH TRAINING
In many sports the use of strength training is widespread amongst performers. In Table Tennis, however, the demands of the sport do not need a level of strength requiring regular weight training. In fact, the use of weight training has often been attributed by professional players to a shortening of their careers due to resultant back problems.
Although if carried out under professional assistance, weight training could be advantageous, the possible benefits to Table Tennis would be seen as negligible. This, combined with the possibility of chronic or long term injury, make this aspect of training the least important for the Table Tennis player.
DYNAMIC STRENGTH (Speed) The ability to produce maximum force from the appropriate working muscles.
Table Tennis requirements Movements within Table Tennis are of a very short length and demand great speed.
Examples of Training Dynamic Strength for Table Tennis (Speed)
Plyometrics A type of exercise used to develop elastic strength of muscles. There are many ways in which this can be trained such as the use of jumping, bounding, bouncing and hopping.
NOTE It is important that before beginning any plyometric training the appropriate leg conditioning work has been carried out in order to cope with the rather strenuous nature of the activity. If this level of conditioning is not in place then damage to joints and muscles may result. It is advised that no plyometric training should be carried out with individuals under the age of 14.
Examples of plyometric training:
Hopping on grass or other soft surface, player always faces in thesame direction and hops continuously backwards, forwards and sideways following the outline of an imaginary Union Jack.
Skipping as fast as possible for one minute.
Line jumping, side to side, over a line as fast as possible for one minute.
Shuttle Running Based on sprints carried out at full pace over short distances (60, 40 or 20 metres) with intervals of recovery in between.
FLEXIBILITY The ability to move a joint through a maximal range of motion.
Table Tennis Requirements Without mobility in the joints, many of the movements necessary to achieve maximum performance will not be achievable.
Examples of Increasing Flexibility for Table Tennis
Within any training programme, flexibility should play an important part. It is important that the difference between flexibility and stretching is clear and that flexibility exercises are completed and not simply stretching.
Stretching A movement that will lengthen a muscle to the point at which the stretch is felt.
Flexibility Stretching slightly further than above and maintaining this position for a short period of time. By doing this type of work the player should increase the range of movement.
Increased flexibility is not only important for increasing range of movement, but also in injury prevention. Flexibility sessions are crucial to the success of any training programme, as without this type of work the player is in danger of losing a certain amount of range of movement as muscle size increases.
When performing a flexibility session the following should serve as guidelines. The player should:
- 1. Always warm up by jogging slowly for approximately five minutes followed by stretching. This serves to warm the muscles and minimise the risk of injury.
- 2. Hold the stretched position for approximately seven seconds (in order to become aware of the point of maximum comfortable stretch) then release.
- 3. Return to the stretched position and push a little, hold for a further seven seconds and release.
- 4. Repeat three times.
- 5. Move onto next muscle group.
Flexibility Exercises for Table Tennis
For Table Tennis the player should concentrate on the following areas of the body:
1) Inner thigh.
2) Ankle extension and flexion.
3) Hips and groin - soles of feet touching and gently pushing down the knees.
4) Hamstring - keeping the back straight, pull the leg towards the body keeping the leg straight.
5) Trunk - bend to either side keeping hips stationary. (Following are not illustrated).- Trunk - right foot crossed over left knee, left elbow on right knee, right palm on floor, twist trunk and head from left to right.
- Trunk - back to a wall, reach round and put the palms of hands on wall.
- Dorsal - lie face down on floor, hands forward, lift the head and legs approximately 10cm.
- 6) Lower back - kneel with hands flat on floor. Lift right arm and left leg and extend horizontally (repeat with left arm and right leg).
7)Arms and shoulders
(a) Hands together above the head, push the head forwards and the hands back with the arms straight.
(b) Hands on wall, push the shoulders downwards.
(c) Join the hands over one shoulder and pull.
(d) As before but using a towel.
(e) Hand on the opposite elbow and push backwards.
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