What Exercises and OAK CLASS

Sports Could You Use

HOTs Project
For Table Tennis Cross
Training?

Open up and read

our ideas TRAINING SCHEDULE

Although some people might think that Table Tennis as an un-athletic pastime, serious Table Tennis players know better.

Table Tennis is just as much a sport as any other.

OAK CLASS

The Cedars Primary School

High Street
Cranford
TW59RU

Phone: 0208 230 0015

E-mail: office.cedars.hounslow@lgfl.net
Wii Sports Resort

OAK CLASS
 CROSS TRAINING for TABLE TENNIS
Benefits of Cross Training
Cross training can allow you to
avoid problems, and provide bene-
fits.
By using a variety of exercises and
playing other sports, you can enjoy
the following advantages:
 Increased motivation due to ex-
ercise variety.
 Work different muscle groups,
allowing your main table tennis
muscles to have a break.
 Work the same muscle groups
differently - again giving your table
tennis muscles a bit of a rest.
 Work around injuries and give
those little problems a chance to
heal properly. Keeping active while
injured also gets the blood pumping
around the body better, helping the
healing process.
 Increase the intensity of your
aerobic or anaerobic training.
 Improve your overall core
body fitness.
Pre-Session
Anything that gives your cardiovascular system a Warm up
good workout but allows you to talk fairly nor-
mally while exercising (barely!) - such as: Forehand to Forehand How many times can you
hit it in a row
 Aerobics
2½ min
 Exercise machines - rowers, bicycles, tread-
mills, stair climbers, skiing
Backhand to Backhand How many times can
 Jogging/Running
you hit it in a row- 2½ min
 Race Walking
 Cycling Forehand Loop to Block - 5 min
 Skating - ice, roller, blade Swap roles 5 min
 Other Racket sports
 Swimming Backhand Loop to Block - 5 min
Swap roles - 5 min
Footwork Drill - 5 min
Swap roles - 5 min
Anything where your muscle power gives out
Loop to Loop - 5 min
before your cardiovascular system does, such as:
OR
 Free Weights / Weight Machines
Smash to Lob - 2½ min
Swap roles - 2½ min
Push to Push - 5 min
Table Tennis 2 days a week
Serve, Return, Open - 5 min
Weights 2 days a week Swap roles
Bike, Run 2 days a week
cool down