Every training session and pre-game procedure includes a warm-up, which should improve athletes’ preparedness for performance. Many people have stated that the main goals of warm-ups are to improve free, coordinated movement, increase body temperature, promote muscle and tendon flexibility, and stimulate blood flow to the extremities. Table tennis places heavy demands on the body’s neuromuscular systems and requires players to respond quickly to suddenly arising game scenarios. Table tennis has been categorised as a reaction sport for this reason.
Starting off at a low intensity, the warm-up should gradually advance from general and easy motions to more targeted and intense moves for table tennis.
Start by jogging slowly for five minutes; this will raise your body’s temperature and heart rate.
Liam Pitchford, one of the best table tennis players warmup routine consists of:
Band walks
During a table tennis match, there is a lot of shifting and moving. The muscles in and around the hips and knees will be stabilised and strengthened by the band walk.
Glute Bridges
If you’re performing it correctly, your hamstrings and glutes should burn. The bridge is also excellent for strengthening your lower back and increasing hip mobility.
Single Leg Arabesque
With the help of this exercise, you may train your body to move over one steady leg while keeping your lumbo-pelvic alignment strong and neutral. When performed correctly, the arabesque enhances higher-level balance.
Lateral Jumps
Lateral jumps assist to stabilise the hip, knee, and foot joints while improving synchronisation between the legs and the torso. While shifting our weight from one foot to the next, this exercise also improves agility.
Single leg hops
The single leg hop is a jump squat variation that is intended to increase explosive strength in the leg muscles. Jumps, like the single leg hop, are a part of the plyometrics training method, which aims to develop reactive strength.
Exercises for cooling down are just as vital as those for warming up. By gradually lowering your body temperature and respiration rate, cooling down, you can safeguard your heart. Stretching after a workout helps your muscles release lactic acid and lessen discomfort, stiffness, and cramping.
Seated hamstrings stretch
Stretching the hamstrings can aid with back pain relief, posture correction, and injury prevention. A group of muscles known as the hamstrings attach to the leg bones and the pelvis. They support your pelvic tilt and knee flexion. Your lower back, knees, and legs may hurt if your hamstrings are too tight.
Baby Pose
This workout is a fantastic stress reliever for your arms, lower back, and thighs all at once. After any game, it is a requirement.
Cobra Pose
The Cobra stretch can help increase spine mobility while relieving stress from your workout. Incorporate it into your cooldown routine. These kinds of stretches are ideal for enhancing your general wellbeing and state of mind.
Additionally, it will help you control your breathing by relaxing the muscles in your rib cage and abdomen, which will allow you to breathe more easily. By concentrating on your breathing, you can help your body relax and establish its natural rhythm.
Pigeon Pose
This pose emphasises hip opening, which promotes flexibility and mobility in that joint. Your lower back and hip flexors, which are frequently tight from muscle fatigue, are also stretched in the pigeon pose. Regular stretching of these muscles could ease minor hip or lower back pain.