A Human Web
Join

Sports training

Table tennis strength and footwork workout

In junior players, 8 weeks of strength work paired with jumps, twice a week, raised squat strength, jump height and change-of-direction speed more than regular training, and weightlifting did better than jumping alone. Balance work on an unstable surface added to footwork gains in another trial. This session pairs a strength move with a jump each time, as the complex training trial did; the sets and reps are our editorial starting point. You need dumbbells or a kettlebell, a low box or step, a resistance band and a balance board or cushion.

40 minIntermediate14 movesA wall · A dumbbell · A bench or box · Other / check instructions · A band · An anchor pointCalves · Hip flexors · Hip abductors · Glutes · Quads · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 min
    Beginner · Calves, Hip flexors, Quads · 3D demoEasyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-stepping (sideways walking)2 × 15 s each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoLow and quickHarder: Lateral band walk

Pair 1: squats, then jumps

Rest 2 min after the pair

  1. Dumbbell goblet squat3 × 6
    Intermediate · Quads, Glutes, Abs · 3D demoStop 1 to 3 reps short of failureEasier: Bodyweight squatHarder: Back squat with bands
  2. Jump squat3 × 4
    Intermediate · Quads, Glutes, Calves · 3D demoStraight after the squats; land softlyEasier: Bodyweight squatHarder: Box jump

Pair 2: split squats, then box jumps

Rest 2 min after the pair

  1. Rear-foot-elevated split squat (Bulgarian split squat)3 × 6 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over the toes; the trial used a leg pressEasier: Reverse lungeHarder: Split squat jump
  2. Box jump3 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoA low box; step downEasier: Jump squatHarder: Depth jump

Pair 3: lunges, then side bounds

Rest 2 min after the pair

  1. Dumbbell lunge2 × 6 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoLong step, push backEasier: Reverse lungeHarder: Barbell walking lunge
  2. Lateral bound (skater jump)2 × 4 each side
    Beginner · Glutes, Quads, Hip abductors · 3D demoStick each landingHarder: Box push-off jump

Balance and footwork

  1. Balance board stand2 × 30 s
    Beginner · Calves, Shins, Hamstrings · 3D demoTwo feet, then in your ready positionEasier: Single-leg stand
  2. Side-stepping (sideways walking)4 × 10 s, fast
    Beginner · Hip abductors, Glutes, Adductors · 3D demoShadow footwork across the width of a table, racket in handHarder: Lateral band walk

Trunk, shoulders and back

  1. Half-kneeling Pallof press2 × 8 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoDon't let the band turn youHarder: Pallof press
  2. Standing band external rotation2 × 12 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your sideHarder: Side-lying external rotation
  3. Cross-body shoulder stretch2 × 30 s, playing side
    Beginner · Shoulders, Back · 3D demoGentleHarder: Sleeper stretch
  4. Bird dog2 × 6 each side
    Beginner · Back, Abs, Glutes · 3D demoHips levelEasier: Bird dog, one limb at a timeHarder: Bear crawl

Tips

  • Twice a week for 8 weeks before the season, then once a week, as in the junior trials.
  • Juniors: learn the lifts with a coach and start with bodyweight.
  • Older or social players: our strength and balance workouts suit better.
  • Shoulder discomfort up to about 5 out of 10 is acceptable if it settles by your next session, as our shoulder guides say.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the table tennis strength and footwork workout take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A bench or box, Other / check instructions, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 14 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.