Perfect balance between wide feet and bending low

Table Tennis Strokes and Technique

Last updated 1 month ago

Jasper Low

Jasper Low Asked 1 month ago

I feel like I'm not moving well sometimes because my weight is too much downwards and even if I move well I play a bad shot because I am not balanced enough.


Alois Rosario

Alois Rosario Answered 1 month ago

Hi Jasper,

It's essential to find the right balance between having a wide stance and bending low in table tennis, as this allows for optimal movement and stability when playing shots. If you're feeling unbalanced, it could be due to several factors, such as your stance being too wide, your center of gravity being too low, or not shifting your weight correctly during strokes. Here are some tips to help you find the perfect balance:

Your feet should be wider than shoulder-width apart. Too wide and you might struggle to move quickly; too narrow and you could become unstable.  Adjust the width depending on the situation. For example, you may want a slightly wider stance when receiving serve to be able to move in any direction quickly.

Bend your knees enough to lower your center of gravity, which helps with balance. However, over-bending can hinder your ability to move efficiently. - Your thighs don't need to be parallel to the floor; a slight bend is often enough to keep you low while still being agile.

Your weight should be on the balls of your feet rather than your heels, ready to move in any direction. - Practice shifting your weight from foot to foot during drills to get a feel for correct weight transfer.

Keep your upper body slightly forward, with your torso over your knees. Leaning too far back or forward can throw off your balance. - During strokes, maintain a stable upper body position and avoid unnecessary movement that can throw off your balance.

Incorporate footwork drills into your practice to improve movement. Focus not just on speed but also on maintaining balance as you move. - Shadow playing without the ball can help you to focus on your movement and body position.

Strong core muscles help maintain balance and stability. Include core exercises in your training regimen. - A strong core also helps you recover to a balanced position more quickly after playing a shot.

Sometimes, too much tension in your legs can make it difficult to move quickly and stay balanced. Work on staying relaxed, especially in your upper body, while maintaining readiness. Above all, it's important to realize that balance is dynamic in table tennis. You constantly adjust it as you move and play shots. Watch videos of top players and pay attention to how they move and balance themselves – you can learn a lot by observation. And remember, practice makes perfect, so the more you work on these aspects of your game, the better you'll become at finding that ideal balance between a wide stance and bending low.


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