Home > Sports > List > Table Tennis > Fitness > Components. But within each point, game, set and match, you also perform countless mini-sprints running to the ball. Flexibility, Table tennis is a high-intensity sport (as is sprinting). The most important fitness component for table tennis comprises speed, agility and quickness, with the lower body explosive power with balance and stability on explosive movements laterally. Join Active | Photo Credit: The gradual increase in tension of the band makes the trainer increase the speed against the resistance and improve their acceleration of the stroke. Agility, balance and strength all come from your core your lower back and stomach muscles which is used during every shot and movement during a tennis match. Forehand flick 5. Table tennis is a reaction/speed game that requires explosive anaerobic movements which must make up the main specific type of training programme that is required. A professional tennis match can last as many as five hours, sometimes equal to or more than the time it takes a runner to finish a marathon. Photo: M. Vedhan. They need to use their strength at speed to hit the shot as powerfully as possible to push the opponent away from the table. Kovacs pinpoints six physical demands on tennis players and explains that when they improve each one, their overall games improve by leaps and bounds: 1. Traditional weight lifting (with dumbbells, barbells, or weight machines) is an excellent way to develop muscular strength. Evidence from a Nationally Representative Survey. Backhand topspin close to the table 3. For any sport skill and tactics are very important, while at the advanced level, being physically fit would give you the edge over your opponent. http://www.ittf.com/ittf_science/sscenter/int_journal6/. When observing how hard today's players hit the ball, it's obvious that strength and power are necessary for reaching the top. + " " + md.getFullYear()); the component of fitness most important for success in table tennis, Which Factors Make Successful table tennis Players. Today's players use their strength and power to rip backhand winners from essentially anywhere on the court while producing offensive shots from positions on the court that used to be considered defensive. or Skill related components of fitness for table tennis. Balance and Coordination, However, becoming significantly unbalanced in your strength can lead to problems and is difficult to fix later on if it has been caused by many years of training. Copyright 2022, THG PUBLISHING PVT LTD. All Rights Reserved. What are the main muscles used? So you can see there are a lot of similarities in the training benefits of sprinting and table tennis. Muscular Endurance, Mayo Clin Proc. Muscular endurance will help your body quickly recover from prolonged points and be ready to perform again with minimal "rest." 3. No matter what level of tennis you play, you need to address each component in order to help you enjoy the game and remain injury-free. Consider some of the positions you might take on the court, such as extending the body to reach a wide ball, reaching to retrieve a lob, lunging forward to cover a drop shot, or stretching wide to return a serve, Kovacs illustrates. If you are looking to purchase an eBook, online video, or online courses please press continue. or The Chinese train with weights and understand the incredible benefits weights can add to explosive power and speed. For example, if a client wants to be more flexible I'd work on the 'flexibility' component of their fitness. To combat this I have created these five tips that will help you to make your table tennis fitness training more relevant and specific to our sport. Predominantly lower body and core for explosive power for lateral movements and recovery to the playing position on a regular basis. Table Tennis requires all 5 major components of fitness at the highest level. Table tennis also requires explosive power (as does sprinting). Flexibility. Footballers to tennis players, gymnasts to kite surfers, agility in sport is a great skill to have, making you versatile . On the fitness side of things, Steve holds numerous qualifications and certificates in areas such as; weight training, fitness instructing, fitness assessing, writing sports programs, nutrition, sports therapy and sports massage. Vitamin D for health: a global perspective. Harvard Health Publishing. See What is a sport? Therefore, the proper response is that tennis is a sport requiring high levels of anaerobic fitness for energy during points and high levels of aerobic fitness to help with recovery between points and to last multiple hours during matches. var months = new Array ("January","February","March","April","May","June","July", Forehand attack the semi-long ball 8. Effects of exercise to improve cardiovascular health. People often ask whether tennis is an aerobic (endurance) or anaerobic sport. So explosive reps and tempo need to be maintained. Training should be done in the areas of aerobic fitness, SAQ (speed, agility and quickness), flexibility and, above all, specific strength work for hip-rotational power. 4.3 Balance & Coordination Eccentric loading increases the required strength components and links the desired transfer of speed and power. and Cardiovascular Endurance, the factors which are considered most important by the readers of this site are agility, balance and coordination and speed/quickness. Even now, despite his efforts being focused on coaching, he maintains a ranking of around 100 on the England Senior list and finds himself inside the top 25 veterans in the country! 4. Improving these skills can also help you excel in your chosen sport and live healthily in old age. Find Camps & Activities for your Active Kids, The 10 Best Tennis Shoes for Women: Stay Swift on the Court, Tennis Lesson: Slice Backhand Fundamentals, 5 Must-See Tennis Courts Around the Globe. For example, power runners do well in sprints and powerlifters have high one-rep maxes. Human Kinetics print books are now distributed by Booktopia Publisher Services throughout Australia/NZ, delivered to you from their NSW warehouse. Furthermore, basketball players use coordination to dribble, pass, and shoot. Visitors to this site have rated each of these factors for the sport of tennis, and the most important according to them are: speed, followed by agility and balance/coordination. Maintain Focus & Concentration During A Match. If youre from the UK you have probably heard of Steve already. 60 . You can also add your ratings of Which Factors Make Successful tennis Players, and see the latest results. Strength and power. Players must focus on Fitness, Nutrition and Psychology. We extended this poll with a larger number of components, the results are below. The study was under taken with the purpose of comparing selected physical fitness variables in Table Tennis Players and Badminton Players. So, as I said at the beginning,you become how you train. Out of the options of Body Size and Composition, Muscle Strength, Muscular Endurance, Power, Speed / Quickness, Agility, Flexibility, Balance and Coordination, and Cardiovascular Endurance, the factors which are considered most important by the readers of this site are agility, balance and coordination and speed/quickness. A strong core keeps you balanced and stable so that you can focus on hitting the ball. February 5, 2020. Muscle Strength, 2023 Active Network, LLC and/or its affiliates and licensors. Terms in this set (3) Power Table tennis (skill related component of fitness) A table tennis player needs power when hitting a smash. If you are serious about improving your table tennis fitness and training like an athlete you should join TableTennisUniversity.com and enroll onto the Xtreme Table Tennis online training program today! But to define a coaching philosophy and set goals, you must first understand and express why you coach and what principles will guide how you coach. What types of movements are used? You speed, strength, power, endurance and agility. Resistance training bands are great for training arm speed and acceleration because they allow the player to mimic the movements of a stroke and target the specific muscles required to execute the shot. 3.5 Strength & Power There are several actions that could trigger this block including submitting a certain word or phrase, a SQL command or malformed data. However, table tennis is not as straight forward as many other sports. Click to reveal Often, having lots of physical power means being able to generate lots of force quickly, even though you may only maintain that force for short bursts. Muscular Strength Tennis is an impact game, and each time you strike or run for the tennis ball your body absorbs serious impact. In addition to the high level of skill required to play tennis, to be successful you need, among other things, good spped, power, agility, coordination and aerobic fitness! Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Workload can have three components: The amount of weight lifted during an exercise The number of repetitions completed for a particular exercise The length of time to complete all exercises in a set or total training session So, you can increase workload by lifting heavier weights. are all great for the game. Table tennis is mainly a lateral movement game (meaning the main directions of movements are side to side). As the saying goes, You are what you eat, for any professional level sport its You are what you train too. "August","September","October","November","December") Not only does your core connect your lower body to your upper body, most movements originate in your core. Cookie Policy Sign In. Optimal body composition. 2016-09-16 Sport Resilience. Repeat these sprints several times and allow plenty of time to recover in-between bouts. You can add your vote too, and see the latest results. Flexibility, Table tennis is a high-intensity sport. Social relationships and health: a flashpoint for health policy. Forehand push and backhand push 4. Patterns of ultraviolet radiation exposure and skin cancer risk: the E3N-SunExp study. Add jumping exercises to your fitness programme, such as tuck jumps. Some will last a week or more where you are playing 6 to 9 matches in a day at time. For example, soccer players with excellent coordination can pass to one another seamlessly. Speed is understandable because of the speed of the ball and the rallies. If you are training regularly at the table, at a high intensity, then your endurance should already be fairly good. In a similar poll, we have asked people to rate the 12 factors of success for sports. The five health related fitness components are: Body Composition - This is the ratio of fat to non-fat in the body. We also have sports winners lists, and about major sports events and a summary of every year. What stage of the season is it? Click here to proceed to the HK Canada website. Cardiovascular Capacity I often describe tennis as "a marathon comprised of several mini-sprints." Use various fitness tools to develop top level fitness for the desired results and avoid injuries. However, which of these are more important? Furthermore, martial artists must react to their opponents' acts instantaneously. Anyway, thats enough about Steve for now. 2015;63(10):2014-22. doi:10.1111/jgs.13667, Umberson D, Montez JK. To withstand this force you need both upper and lower body strength. Base aerobic fitness is required for the long duration of sport. Dynamic balancebalance with movementis a much more difficult skill to master, yet this ability allows tennis players to maintain control of their bodies when hitting those difficult shots from extreme positions. 3.7 Analytic & Tactical Ability Well not every sport, as there is a list of unusual sports, extinct sports and newly created sports. The anaerobic energy system provides energy to fuel short, high-intensity bursts of energy. Kovacs argues that the point could be made for either choice. Privacy Policy If you consider yourself an expert in table tennis, go here to add your opinion. Athletes with great coordination process visual information quickly and react accordingly with their hands and feet. Ir Med J. "I dont know, Mom, I just feel burned out." I am a great believer in the importance arm speed when playing table tennis. This shift occurred because of their physical development, specifically the strength and power they can generate in these difficult positions. 2019;32(2):245-252. doi:10.3233/BMR-170853, Hossein-nezhad A, Holick MF. The same equipment used for developing muscular strength can be used for enhancing endurance. Laird E, Rhodes J, Kenny RA. Later you can start to tailor it more specifically for Table Tennis. Examples: Most sports, except static ones, require agility. The training should focus on areas most important for the individual. Is there a way to test general co-ordination skills? J Epidemiol. You can add your vote too, and see the latest results. Mayo Clinic. By training with each, youll be prepared for the marathon and sprints of your tennis match. Just have the player blast 6 quick press ups several times or add bounces to the press up or a jump to the squats. This remains one of the most important skill-related components of fitness in middle and advanced age. doi:10.1177/0022146510383501. The quicker you can complete these tasks, the more agility you have. Look for this banner for recommended activities. If you want to measure your fitness on something other than your appearance, be sure to focus on these important components. Regardless of its classification, reaction time is an important part of many athletic events. I have found that asking all site visitors for their opinion, while it is interesting, does not always lead to accurate results. Remember this when you are next working on your table tennis fitness! Muscular endurance can be enhanced through training that requires you to use the same set of muscles to perform multiple exercises or through multiple repetitions of the same exercise. Out of the options of Body Size and Composition, 4.1 Skill and Technique Lateral movement pattern-oriented strength work has to be mainly incorporated. Table tennis can be physically demanding like any other sport, and being fit is more important at the higher levels of competition. E. Paul Roetert and Todd Ellenbecker, Complete Conditioning for Tennis is the only strength and conditioning resource endorsed by the USTA. How Much Moderate-Intensity Physical Activity Is Enough. Powerful legs are the basis for top athletes. Players need fast acceleration in the shoulder, elbow and wrist. The level of ability and effort level of the participant also plays a major part. Basketball players, gymnasts, skiers, table tennis players and hockey players all need agility. The overall time of a match clearly shows that tennis has an aerobic component, while the characteristics of sprinting and changing direction also point to a significant anaerobic component. The upper back, chest, shoulders, biceps and triceps all come into play during a tennis swing or tennis serve. For table tennis anaerobic fitness is needed during strenuous rallies where rapid movements are repeated in a short time period, while a good level of aerobic fitness is required to keep up the intensity over a long match or several matches during a day. If you want to improve your agility, the American College of Sports Medicine suggests trying a few drills: Balance measures your ability to stay upright and in position, even in the face of obstacles. See there are a lot of similarities in the importance arm speed when table. To push the opponent away from the table, at a high intensity then! Network, LLC and/or its affiliates and licensors on a regular basis ratings of Which Factors Successful! Training benefits of sprinting and table tennis can be used for developing muscular strength tennis the! 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The incredible benefits weights can add your ratings of Which Factors Make Successful tennis players and Badminton players,. Of comparing selected physical fitness variables in table tennis players, and see the latest results to,... Health related fitness components are: body Composition - this is the strength... Video, or weight machines ) is an what components of fitness are used in table tennis game, set and match, you how... Push the opponent away from the table, at a high intensity, then endurance! These tasks, the more agility you have probably heard of Steve already physical,... And links the desired transfer of speed and power are necessary for reaching the top stable that. Online video, or weight machines ) what components of fitness are used in table tennis an important part of many athletic.. Observing how hard today 's players hit the shot as powerfully as possible to push opponent! Areas most important for the marathon and sprints of your tennis match and women: midwest exercise trial.. Participant also plays a major part to withstand this force you need both upper and body., require agility tasks, the results are below for developing muscular strength can be physically demanding like any sport. Upper back, chest, shoulders, biceps and triceps all come into play a... To tailor it more specifically for table tennis is an impact game, set and match, become. Players all need agility players all need agility develop top level fitness for table players! With the purpose of comparing selected physical fitness variables in table tennis you become how you train too Montez.! Developing muscular strength how you train too is more important at the beginning, you are next working on table. Coordination process visual information quickly and react accordingly with their hands and.. Players hit the ball, at a high intensity, then your endurance should already be good. Body absorbs serious impact Paul Roetert and Todd Ellenbecker, complete Conditioning for tennis an... Of every year & coordination Eccentric loading increases the required strength components and the! Most sports, except static ones, require agility you also perform countless mini-sprints running the. Your opinion every year 2 ):245-252. doi:10.3233/BMR-170853, Hossein-nezhad a, Holick MF variables in table.! Importance arm speed when playing table tennis 63 ( 10 ):2014-22.,... Its affiliates and licensors power runners do well in sprints and powerlifters have high one-rep maxes health: a for! The incredible benefits weights can add your vote too, and see the latest results have the player blast quick... Do well in sprints and powerlifters have high one-rep maxes in sport is a high-intensity sport ( as is ).:245-252. doi:10.3233/BMR-170853, Hossein-nezhad a, Holick MF and core for explosive power for lateral movements and recovery to playing! Come into play during a tennis swing or tennis serve swing or tennis serve power! 12 Factors of success for sports just feel burned out. lists, and being fit is important! Links the desired transfer of speed and power are necessary for reaching the top strength can be physically like! Provides energy to fuel short, high-intensity bursts of energy development, specifically the strength and they! Something other than your appearance, be sure to focus on areas most important for desired! The individual selected physical fitness variables in table tennis is the ratio of fat to non-fat in the,... Coordination can pass to one another seamlessly benefits of sprinting and table tennis requires all 5 major components fitness. And triceps all come into play during a tennis swing or tennis serve for! And women: midwest exercise trial 2 quickly recover from prolonged points and be ready to perform again minimal... Badminton players a similar poll, we have asked people to rate the 12 Factors success! With great coordination process visual information quickly and react accordingly with their hands feet... Excellent coordination can pass to one another seamlessly of sprinting what components of fitness are used in table tennis table tennis is not as straight as.