Here are some exercises that can help to improve your table tennis skills:
Footwork drills: Practice moving quickly and efficiently around the table with footwork drills, such as side-to-side and back-and-forth movements.
Forehand and backhand drills: Practice your forehand and backhand strokes with a partner or against a wall. Focus on proper technique and consistency.
Serve and return drills: Practice serving and returning the ball, focusing on consistency and placement.
Multi-ball training: Hit a high number of balls with a coach or partner in a short period of time, this will help to improve reaction time and hand-eye coordination.
Shadow practice: Practice your strokes and footwork while visualizing an opponent in front of you.
Plyometric exercises: Plyometric exercises, such as jump squats and box jumps, can help to improve leg power and explosiveness, which is important for quick movements around the table.
Core exercises: A strong core can help to improve stability and balance while playing. Incorporate exercises such as planks, Russian twists, and leg raises into your workout.
Grip and forearm strength: Improve your grip and forearm strength by using hand grippers or performing wrist curls and reverse wrist curls with dumbbells.
Flexibility: Improve your flexibility by stretching, especially for shoulders, wrists, and fingers as these joints are used extensively in table tennis.
It's important to note that it's not just about physical training, mental preparation is also important for table tennis. Practicing visualization, relaxation techniques, and concentration exercises can help to improve mental focus and concentration during matches.
Consult with a coach or a personal trainer to help you build a proper workout plan that suits your fitness level and goals, and also to monitor your progress.
