"Strong Legs"
Training
Lou Rowan Asked 6 years ago
Hi Coach, Your mention of Ma Long's leg-strength leads me to ask: what exercises or workouts do you recommend to achieve, or if older, maintain leg strength for table tennis. thanks, Lou
Alois Rosario Answered 6 years ago
Hi Lou,
I think the best exercises for this are squats. The weight and number will vary depending on your own ability. I am not really qualified to advise you on this.
General footwork training will also help you to improve the strength.
Recommended Video
#32 - Effective Returns
In this training plan we put together all of the different returns we've learnt and focus on producing an effective return. You should be aiming to topspin all long serves and then weighing up your options on the short serve. A good short push is a great option but you also need some variation with either a flick or a long fast push. Go out and put this training plan into action and work on improving your return.
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Rohan Keogh Posted 6 years ago
Lunges, one-legged squats, hopping up stairs, vertical jumps, frog squats and even plain-old squat or split snatch weight training are all good exercises to strengthen the quads, hips and calf muscles - all needed to replicate the Ma Long footwork.
Do not commence such exercises unless you know what you are doing, have an instructor and/or have checked with your medical professional - these are strenuous exercises and can lead to injury if done incorrectly or overdone.
The alternative is to simply perform the footwork movements in shadow training for as long as is appropriate for your level of fitness. You will develop leg strength and fitness at the same time as improving your actual footwork.
D K Posted 6 years ago
Haaaah???
This is the reply to my original question Outdoor TT exercises,which you answered privately to me,Alois :O