Ground reaction forces

Stephen TT lover Asked 4 days ago

Hello coach

I was wondering what are some methods of getting exercises better at using ground reaction forces better in table tennis?

Alois Rosario Answered 21 hours ago

Hi Stephen,

Great question about ground reaction forces. Firstly make sure you get some proper advice from a. professional before starting an exercise program.  Here are a few exercises and tips to better exploit these forces that you can discuss with the specialist. 

1. Squats and Lunges: These exercises strengthen your legs and core, which are crucial for generating power in your strokes. By building strength in these areas, you can push off the ground with more force, which translates into more powerful shots.

2. Plyometric Exercises: Plyometric training involves explosive movements, which can help you improve your ability to use the ground reaction forces. Exercises like jump squats, box jumps, or skipping can train your muscles to exert force quickly, a crucial aspect when you need to make fast, powerful movements around the table.

3. Footwork Drills: Specific table tennis footwork drills can also help you better utilise ground reaction forces. Drills that involve lateral movements, quick changes of direction, and short sprints will improve your dynamic balance and ability to transfer energy from the ground through your body to the paddle.

4. Shadow Playing and Stroke Practice: Practise your strokes while focusing on how your feet interact with the ground. Notice how changes in your stance or the way you push off the ground affect the power and speed of your strokes.

Incorporating these exercises into your training regimen should help you make better use of ground reaction forces, thereby enhancing your overall agility and power in table tennis. Remember, consistency is key, so keep at it and you should see noticeable improvements in your game.