Firstly, you need to decide the specific type of fitness required. The training should focus on areas most important for the individual. + " " + md.getFullYear()); Which Factors Make Successful tennis Players. What do tennis players and world-class runners have in common? Table tennis is a short, sharp, explosive game that uses anaerobic lateral movements with balance, agility and co-ordination. var md = new Date(document.lastModified) Weight Training Specifically for Table Tennis. So you can see there are a lot of similarities in the training benefits. Threshold zone training is very important to develop the aerobic component. Fitness," "Triathlon Magazine," "Inside Tennis" and others. These are great for improving your dynamic power and agility. The use of heavy bats can also help with arm speed and increase the power of shots but the band gives a safer option as it offers a steady increase and decrease in resistance. Muscular Endurance Tennis requires the strength to hit or run to the ball numerous times during the course of a point, game, set or match. 5. You dont need to just stick to using light weights with high repetitions. Sprint work involves varying your distances and your rest times between sprints. She holds a Bachelor of Business Administration from Temple University. Athletes with great coordination process visual information quickly and react accordingly with their hands and feet. Anyway, thats enough about Steve for now. I think most people are familiar with the term you are what you eat, well the same applies to training; you become how you train. 5. Even in childhood and early adulthood, balance is an important part of a healthy fitness routine and can improve core strength. Below is a discussion about the fitness requirements for table tennis, which can help with developing training programs for this sport, and for interpreting fitness testing results and determining the relative strengths and weaknesses of a player. The upper back, chest, shoulders, biceps and triceps all come into play during a tennis swing or tennis serve. The course was created by Scott Armstrong, a certified personal trainer and with a passion for creating sport-specific training programs for elite clients. Strength and power. For example, a football receiver must see the pass coming his way and react quickly to successfully catch the ball. While moving forward, backward and side to side, your core helps you make quick changes in direction. Overall fitness is comprised of several components--muscular strength, muscular endurance, cardiovascular capacity, body composition and flexibility--that are important to your fitness for tennis and your fitness for life. They need to use their strength at speed to hit the shot as powerfully as possible to push the opponent away from the table. Therefore, adequate flexibility is an essential part of a successful game. 4.2 Agility Cloudflare Ray ID: 7a153b776c352f10 Kovacs pinpoints six physical demands on tennis players and explains that when they improve each one, their overall games improve by leaps and bounds: 1. The level of ability and effort level of the participant also plays a major part. Effect of core training on dynamic balance and agility among Indian junior tennis players. The theory is that skills youve learnt in one sport is transferred to others, and therefore it speeds up your learning. Good plyometric work with unilateral movement is recommended for strengthening the tendons and ligaments, and developing joint stability. Now that interpretation of glenohumeral joint ROM has been discussed, this section outlines specific techniques to increase IR ROM in the patient with shoulder dysfunction. Does Mode of Contact with Different Types of Social Relationships Predict Depression in Older Adults? Muscle Strength, Visitors to this site have rated each of these factors for the sport of tennis, and the most important according to them are: speed, followed by agility and balance/coordination. Even though its an anaerobic explosive sport, aerobic fitness helps in the recovery process. Furthermore, skill-related fitness exercises can help you improve your performance in each area. var md = new Date(document.lastModified) If you had to pick the 5 most important fitness components for table tennis, what would they be and why? Read more: Define Strength, Power & Muscular Endurance. Social relationships and health: a flashpoint for health policy. Any deficits in flexibility will limit a tennis player's efficiency and effectiveness, restricting how much force the muscles can generate. Table tennis is a high-intensity sport. Female players should generally aim for body fat of 15 to 25 percent, while men should strive to be within 8 to 18 percent. We extended this poll with a larger number of components, the results are below. I am a great believer in the importance arm speed when playing table tennis. In addition, every time you hit a forehand or backhand, you work your abdominal muscles, especially the obliques, which run down the sides your torso. Now think about how much more difficult it is to balance yourself when you are moving at a high speed and making frequent direction changes during a tennis match, says Kovacs. Regardless of its classification, reaction time is an important part of many athletic events. Updated October 2018. Is there a way to improve general co-ordination skills? Often, having lots of physical power means being able to generate lots of force quickly, even though you may only maintain that force for short bursts. var months = new Array ("January","February","March","April","May","June","July", Click here for more information and to enroll. 3.8 Aerobic Endurance and Cardiovascular Endurance, the factors which are considered most important by the readers of this site are speed/quickness, balance/coordination and agility. Privacy Settings Balance and Coordination, Itll help you to develop your speed, strength, agility, endurance, and power And start playing the best table tennis of your life. Flexibility. 4.3 Analytic & Tactical Ability Tennis requires several bursts of short-distance running; if you cant get to the ball, you can't hit it back over the net. Agility is one of these. But try balancing on one foot and slowly lowering your body into a partial squat position and you will, like most people, find it to be more difficult than staying balanced in a static position. Table tennis can be physically demanding like any other sport, and being fit is more important at the higher levels of competition. The gradual increase in tension of the band makes the trainer increase the speed against the resistance and improve the acceleration of the stroke. Click here to proceed to the HK Canada website. 3.9 Motivation & Self Confidence We want to know what the experts think. Many players dont realise. Power will enable you to jump into position. Tennis requires hitting the ball from some difficult and sometimes awkward positions. Laird E, Rhodes J, Kenny RA. Furthermore, martial artists often work on increasing their hand speed to help them land more hits. How to Improve as an Outside Hitter in Volleyball. Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. A lot of players dont realise that the latest evidence has shown that short intense sprinting improves cardiovascular and endurance in about half the time as traditional cardiovascular training, such as long distance running and cycling. Her bylines include "Tennis Life," "Ms. In a similar poll, we have asked people to rate the 12 factors of success for sports. It also helps to build lean muscle mass, while reducing body fat and working the anaerobic system. 2019;6:69. doi:10.3389/fcvm.2019.00069, Oja P, Kelly P, Pedisic Z, et al. You can add your vote too, and see the latest results. Backhand loop the underspin ball 7. 4.2 Agility 3. The main components of physical fitness are agility, balance, coordination, speed, and power. Careers Power is the combination of your speed and strength during a given physical activity. If you are serious about improving your table tennis fitness and training like an athlete you should join TableTennisUniversity.com and enroll onto the Xtreme Table Tennis online training program today! Players must focus on Fitness, Nutrition and Psychology. J Am Geriatr Soc. You can email the site owner to let them know you were blocked. 3.8 Aerobic Endurance These are just some examples of how Table Tennis requires all areas of fitness and one of the reasons that it is such a popular game. The main components of physical fitness are agility, balance, coordination, speed, and power. Mayo Clin Proc. There are several actions that could trigger this block including submitting a certain word or phrase, a SQL command or malformed data. Are you sure you want to delete this family member? What Women Need to Know. All rights reserved. You can also use exercise bands or tubes, body weight exercises (push-ups, and body squats) and medicine balls. 3.9 Coping with Pressure Situations Backhand flick 6. 4.3 Reaction Time Forehand push and backhand push 4. Obesity (Silver Spring). So for the purpose of what I am about to write: it is based on the pre-season phase of training, for a player of good ability, who has been playing for several years, and who wishes to improve and climb the ranking list to become a top player. Your goal as a player is to hit the final shots of the match as effectively as the first ones. Therefore, the proper response is that tennis is a sport requiring high levels of anaerobic fitness for energy during points and high levels of aerobic fitness to help with recovery between points and to last multiple hours during matches. And while a tennis player typically runs only three to five miles total during a match, most of those miles are spent moving in a variety of directions. Yoga is one of the most popular skill-related fitness exercises for balance. Physical fitness components include: cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility. (I wrote a post about plyometrics for table tennis myself a while back. While practicing and playing tennis will strengthen your upper body, conditioning these muscle groups off of the court will help your game. All of these body positions require a significant amount of flexibility. To perform at their best, muscles must be strong throughout a full range of motion. I have found that asking all site visitors for their opinion, while it is interesting, does not always lead to accurate results. This remains one of the most important skill-related components of fitness in middle and advanced age. For example, bicyclists and swimmers often want to increase their times in their specific sports. For all other locations, click here to continue to the HK US website. Click to reveal The Chinese train with weights and understand the incredible benefits weights can add to explosive power and speed. Out of the options of Body Size and Composition, Muscle Strength, Muscular Endurance, Power, Speed / Quickness, Agility, Flexibility, Balance and Coordination, and Cardiovascular Endurance, the factors which are considered most important by the readers of this site are speed/quickness, balance/coordination and agility. Tennis Extra Tennis is one of the most popular sports in the world. Footballers to tennis players, gymnasts to kite surfers, agility in sport is a great skill to have, making you versatile . Table tennis is a reaction/speed game that requires explosive anaerobic movements which must make up the main specific type of training programme that is required. In the updated second edition of the United States Tennis Association's Complete Conditioning for Tennis, coauthor Dr. Mark Kovacs details how players wanting to improve their games and reach the next level need to do more than simply play tennis to get fit; they also must get fit to play tennis. Please visit Booktopia to order your Human Kinetics print books. Players need fast acceleration in the shoulder, elbow and wrist. In conclusion, I believe table tennis players need to become athletes. Physical Literacy on the Move was written to help educators of children and youths from grades K through 12 teach high-quality and fun games and activities that support the unique needs of their learners as they develop physical literacy. Improve the acceleration of the court will help your game new Date ( document.lastModified ) training! 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