Unfortunately, in table tennis, the strength is often underestimated and for this reason usually too little strength training completed. The strength training should be an integral part of the table tennis training. For power not only increases performance, but also reduces the risk of injury.
Training: In table tennis, strength training plays an important role
Power plays a big role in table tennis. Because the movements in the table tennis expire in fractions of seconds. Our limbs and muscles need to accelerate at lightning speed to reach their maximum power. There are tremendous forces that strain our musculoskeletal system immensely.
A poorly trained muscles can only very badly compensate these occurring loads. The consequences are a reduced performance, an increased risk of injury and spinal injury. To prevent this, strength training in table tennis is indispensable.
The hull power has priority in table tennis strength training
The fast and jerky movements in the table tennis strain especially the lumbar-pelvis-hip region. Add to this the abrupt changes of direction in combination with a rotation that causes the spine to bend very strongly. For this reason, it is imperative to focus the strength training on the trunk strength. Intensive training of straight and oblique abdominal muscles and back muscles is therefore a priority.
Strength training in table tennis – exercise for the lower and oblique abdominal muscles
Strengthen your lower and oblique abdominal muscles with this exercise. To do this, lie comfortably on your back and lift your legs up like a step. From this step position, stretch one leg slowly into the diagonal. This position will try to hold you for three seconds. Then tighten the leg again while stretching the other leg diagonally.
Please make sure that you press the lumbar spine against the ground. There must not be a hollow cross. While stretching and putting on your legs, breathe calmly and evenly. Repeat the leg extensions 20 to 30 times. Then pause for 60 to 90 seconds and start over. Overall, you should do this workout 2 to 4 times. In order to achieve a training success and sustain the power sustainably I advise you to perform this exercise 3 times a week.
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