Physical training for table tennis?

Hi again coach

Thank you very much for your suggestion on my last email. I decide to do some physical workout to improve my performance. What kind of physical training would you recommend? I have around 4 days each week, an hour each day to do physical training. What should I do to keep myself fit for the game so that I don't get tired easily when I play? Sit up? Run? push up? any suggestion?

Thank you very much once again for your help  

Hi Ginette,

That is a great idea.

Table Tennis uses many components of fitness including aerobic, anerobic, strength, agility and flexibility. Work at any of these slowly to start with and just get your general fitness higher.  You might be able to get to a gym and ask some advice there.

Do some general weight training for strength.  A favourite exercise is squats to strengthen your legs. 

For agility you can do some circuit training using some of the exercises you mentioned but also doing things like sideway shuttles.  Do these fast but make sure you are doing the movements correctly. That is shuffling sideways like the footwork movement in table tennis.

For flexibility do some stretching.

For aerobic work do some running or swimming or bike riding.

Initially it is best to do some general strength training with weights to get your body used to weight training, then you can get more specific to table tennis.

Remember to get a checkup initially to make sure you are ready to undertake a fitness program.

Good luck with it.  Remember to keep up your table practice as well whenevr you can and use your time wisely.