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Sports training

Table tennis warm-up

No table tennis warm-up has been tested. This one follows our warm-up guide and racket sport warm-up, swapped for table tennis: little running, plenty of low side-stepping and trunk rotation, and wrist and shoulder work. Then rally forehand to forehand and backhand to backhand before footwork drills and serves.

10 minBeginner8 movesA wallCalves · Hip flexors · Hamstrings · Shoulders · Forearms · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Skipping2 min
    Beginner · Calves, Hip flexors, Quads · 3D demoOr brisk marching on the spotEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding

Move

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold the tableHarder: Contract-relax hamstring stretch (PNF)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn from the ribs, as in a forehandEasier: Side-lying open bookHarder: World's greatest stretch
  3. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoWork around any pinchEasier: Arm circlesHarder: Sleeper stretch
  4. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoCircles, then palms up and palms downHarder: Wrist flexor stretch

Footwork

  1. Side-stepping (sideways walking)2 × 20 s each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoLow ready position, small quick steps, without crossing your feetHarder: Lateral band walk
  2. Cossack squat4 each side
    Intermediate · 3D demoA wide side lunge, slowly, the shape of a wide forehandEasier: Sit squat (partial squat)Harder: Pistol squat
  3. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoLight and springyEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops

Tips

  • Then 2 minutes of forehand rallying, 2 of backhand, footwork drills, and serves last.
  • Leave out the pogo hops with Achilles, heel or knee pain, and in growing players with knee or heel pain.
  • Older or new players: hold the table for the side lunge and keep the side-steps short.

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

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Strength workout for cyclists (gym)

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Questions people ask

How long does the table tennis warm-up take?

About 10 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. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 8 moves have an easier option listed beside them if you need one.

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.