Table tennis is commonly mistaken as an easy game but those who feel it on the table are aware of how tough and demanding it is. A lot of skills are required to excel in this game like speedy footwork to match the ball's speed and spin, instant reflexes, robustness, coordination of hand and eye, and mastering different strokes.
Athletes need to practise hard and have to develop their stamina through a combination of physical training and specific conditioning techniques. In this article you will get to know how to increase stamina?
This article illustrates a thorough walkthrough about increasing stamina and enhancing overall performance for table tennis players.
Proper Nutrition and Hydration:
Nutrition plays an exceptionally meaningful role in building stamina. A right and balanced diet helps you provide the necessary energy to play. Carbohydrates are a primary source of energy whereas proteins help in muscle recovery. Drinking the proper amount of water is also crucial as it helps in regulating your body temperature and lubrication of joints. The addition of some micronutrients like vitamin B, Vitamin C and minerals like iron make it a properly balanced diet for an athlete.
Breathing Techniques
Breathing techniques help in improving the efficiency of breathing, which in turn helps in maintaining focus during tough matches. One can practise by focusing on his/her diaphragmatic breathing it also helps in increasing stamina.
Mental Strategies
Table tennis is a game that provides you with mental as well as physical challenges. Developing mental tactics of when to focus and preserve your energy and when to exert your fullest energy help you to optimise your stamina throughout the match.
Cardio
Table tennis game works as a cardio session. Cardio is the best way to develop stamina. Running, swimming, and cycling should be incorporated into the workout routines to enable the athletes to play longer without any exhaustion. Matches are unpredictable therefore can be lengthy and intense. Continuous and speedy footwork and quick comebacks can lead to fatigue will aids in building stamina.
Mental Conditioning:
Hand-to-eye coordination is quite essential to act quickly on shot placements as Table Tennis games is all about split-second reactions. To improve mental strength, meditation should be used to help players push through fatigue, avoid distractions and maintain energy during intense matches.
Match Simulations:
Practice makes a tennis player perfect. Participating regularly with strong opponents with different techniques helps you simulate mental and physical pressure and in turn helps to increase endurance.
Shadow Training
Shadow training refers to training without a ball or an opponent. It involves repetitively simulating footwork and movements. When practised over an extended period can help you build stamina and agility.
Cross Training
How to increase endurance with this game?
Cross-training means participating in games that require similar training. Games like basketball, tennis, and badminton provide the same approach like quick footwork and movements as that of table tennis game. Therefore, practising these games along with consistent practice can enhance your overall endurance.
Lateral Training
Side-to-side training can be very fruitful in developing stamina. Table tennis game is played laterally so lateral jumping, lateral lunges, side planks, etc. Should be practised to excel in the game.
Resistance Training
Arm Speed is very important to match the speed and the trajectory of the stroke. Arms, elbows, and wrists should be trained equally as footwork. Arm training can be done under resistance bands. Pushing against the resistance helps in building muscles and thus improving acceleration. Weight training can also be done to target the muscles of the athletes, which in turn develops immense power.
Multi-Ball Training
It involves having your coach throw multiple tennis balls rapidly and simultaneously. Adding this into your training helps you develop lightning-fast reactions and foot works on the table.
