SOME PRACTICAL IDEAS ABOUT CHILDREN TRAINING IN CHINA

Content

1. Introduction
2. Awakening of table tennis interest
3. Basic table tennis knowledge
4. Understanding specific coordination
5. Acquiring the correct grip
6. Developing the feeling of the ball
7. Basic ready position and footwork
8. Strokes and footwork imitation training
9. Learning how to serve
10. Multi-ball practice
11. One-ball practice
12. Understanding technical quality
13. Creating individual playing style
14. Specific fitness training
15. Cultivating good habits
16. Mental training in primary school
17. Bibliography

1. Introduction

I strongly believe that the Chinese domination in the World of Table Tennis is linked
mainly to the knowledge - know-how. The Chinese knowledge about table tennis is
huge. There are millions of articles, hundreds of books and many DVDs about table
tennis, that can be found on Internet or Chinese Bookstores. Chinese knowledge about
initial training is also huge. This text was prepared on the basis of various Chinese
coaching resources specified in bibliography. I have selected only a few. I tried to
select this content considering your answers of some coaches to questionnaire (of
‘what sort of knowledge you especially seek’). Two parts of this material (about specific
coordination and technical quality) are based on the notes from the one-on-one
lectures of professor WANG Jiazheng that I had in Beijing Sport Institute in 1988. They
 are also part of my book “Integral table tennis” (2007). I believe it can be very useful for
European coaches for deeper understanding of basic notions in Chinese table tennis. I
know that in this 30 pages translating we have touched the top of the iceberg. I hope,
however, that it can be useful and inspirational for you in designing coaching plans for
children for the new season.

Jerzy GRYCAN

In China there is a strong understanding that “table tennis is a highly technical sport”.
Therefore, acquiring correct and rational movements is the main foundation for future
career and future growth of the player. Practice shows that, to become an outstanding
athletes, we must practice from an early age. Therefore, the initial stage of training is more
and more important.

The Chinese domination in the table tennis World arenas for over 50 years now has the
reason in high quality and quantity of initial training stage training. In China, the initial
stage of the training is carried out mainly in the Spare-time Sports School. That’s why,
studying the initial stage training in Spare-time Sports Schools is a very important issue.

Initial stage of training usually begins with the 7-8 years old children, when they start
school-age period. According to the scientific studies the age of 7 is the most favorable
period for development of coordination ability. The training tasks at this stage are: an
all-round physical development, awakening special interests for table tennis;
establishing correct habits; learning and mastering basic technical skills, starting to
build own playing style, and finally having good mental, physical and technical
preparation for the next training stage.

2. Awakening of table tennis interest

It is said in China that the interest is the best teacher for children. Awakening the strong
interest in table tennis is the most important factor for children to learn the knowledge, to
master table tennis skills, to generate enthusiasm for training, to train with awareness and
persistence. Only if the child is strongly interested table tennis, s/he is ready for long term
training that is required on the path toward the Mastery. Motivated person is able to do a
lot. In awakening children's interest we need to consider 3 aspects:

• the attitude of the coach - kindness, patience, vivid, simple and easy to
understand language;
• large variety of training forms, methods and activities to avoid monotony and
to keep children interested;
• organization of training and competitions including many activities like:
watching interesting sport and table tennis movies and films, watching
 television table tennis programs, listening the stories about the growth of
elite athletes and other activities to foster children's understanding of the
significance of training, gradually increasing indirect interest.

3. Basic table tennis knowledge:

Teaching young players basic table tennis knowledge is a part of awakening their strong
interest. The beginners should be taught basic information about table tennis, table tennis
skills and training.

Specific examples, that you can see in “Play Good Table Tennis” video series, are:

• About the ball. For example: 'We have two colors of the ball: white and yellow, in
the past the diameter of the ball was 38mm, after October 2000 the diameter of the
ball is 40mm, the weight of the ball is 2.7 gram, the ball dropped onto the standard
table from the height of 30 cm will bounce up 23 cm' (see Part 1 - 16:38);
• About the table. (Part 2 – 25:30);
• About the places of the ball and racket angles. It is useful to present the places
on the ball during ball-racket contact using the right part of the clock (from 12
o'clock to 6 o'clock) and racket angle required to hit the right part of the ball:
o Top part of the ball is at 12 o'clock position, the angle of the racket faces
down (is 'closed');
o Upper part of the ball is at 1-2 o'clock position, the angle of the racket faces
forward;
o Middle-upper part of the ball is at 2-3 o'clock position, the angle of the racket
faces slightly forward (slightly 'closed');
o The middle part of the ball is at 3:00 o'clock position, the racket is at vertical
position;
o The middle-lower part of the ball is at 3-4 o'clock position, the racket angle
faces slightly up (is slightly 'open');
o The lower-middle part of the ball is at 4-5 o'clock position, the racket is facing
up (almost 'open');
o The bottom part of the ball is at 6 o'clock position, the racket faces upward
(31:15).
• About the timing. You can hit the ball at the early ascending phase, at the
ascending late phase, at the top of the bounce, at the dropping early phase, and at
the dropping late phase. (see Part 3 – 51:20).
• About table tennis basic ready positions.
o close to the table position 30—50cm suitable for fast attack players;
 o medium-close to the table position 50—70 cm suitable for fast attack and
topspin players;
o medium-far from the table position 70-100 cm suitable for defensive players;
o far from the table (see also Part 4 – 1:04:50)
• About table tennis power. If in the hitting movement the swing is bigger, the power
is also bigger. If in hitting movement you use more power of waist and legs, the
power of the stroke is also stronger and faster. If you hit the ball too early or too
late, the power of the stroke is also not the strongest. We often say that the
increase in explosive power, means the shortest possible time to achieve the
fastest speed, the racket touches the ball at the right moment, and with the fastest
swing. (see Part 4 – 1:12:20)
• About blocking. Characteristics of block: standing close to the table, movement
very short, placement with lots of variety, as fast as possible, able to control and
give extra pressure on the opponent, create opportunities for pivot attack.
• About how to absorb the power. In table tennis there is in most situations using
own power (fali). How to absorb the power of the coming ball is key to creating
short-long ball variation, absorbing the power requires at the moment of ball-racket
contact slight movement back and relaxing the body to absorb the power of coming
ball, and get the effect of drop-shot effect. (see Part 5 – 1:34:10)
• About rotation in table tennis.
• About side-spins. Looking at the table tennis ball from up into down, there is
clockwise rotation for the left spin, and counterclockwise rotation for the right spin.
• About pen-hold grip reverse side strokes. Pen-hold grip player, having the
rubber on the back side of the racket, can serve, attack and loop with that side (see
Part 7 – 04:40).
• About differences between spin and non-spin. The ball having over 20
revolutions per second is called "spin ball"; The ball having less than 20 revolutions
per second is called "non-spin ball"; Backspin serve: 60-70 revolutions per second.
(see Part 7 - 7:03)
• About table tennis skills. Every table tennis skill development goes through three
phases:
o The first phase is the generalization phase, with rough action, accompanied
by many unnecessary elements.
o The second phase is the differentiation phase, the movement is becoming
gradually accurate, and more freely.
o The third phase is the automation phase, the technical skill has been
formed. So we have to learn essentials through hard practice, step by step,
go through these three stages, gradually, to develop strong and effective
skill.
4. Understanding specific coordination

According to Chinese experts, one of the main ideas that the coach must understand to
teach table tennis is understanding specific coordination. This chapter is based on the
lectures of professors WANG Jiazheng and WU Xiuwen in Beijing Sport Institute in 1988.

Technical preparation is probably the most critical element for achieving mastery in table
tennis. It includes: (1) specific coordination - structure of specific temporal and spatial
movement; and (2) quality of table tennis strokes characterised by constellation of
consistency, speed, spin, power and placement. Technical quality is a fundament for
tactical (3) variety and (4) adaptability.

Specific coordination is the main task in initial table tennis training stage. To develop the
right technical skills we need to follow the basic stroke principles as:

Move naturally and economically

The movement in table tennis should respect requirements of anatomy, physiology, bio-
mechanics, psychology etc. The movement of every stroke should be natural, rationale,
effective and economic, without useless elements. The movement should be individual
according to individual playing style.

Use your whole body when playing table tennis

The quality of the table tennis stroke requires the skilful utilisation of the whole body. The
role of different parts of the body in stroke movement:

-trunk-can initiate the swing, is important for power, but can’t create high speed, has low
agility;

-arm- main role in creating power of the stroke, more agile than the trunk, can create high
speed if the ball;

-forearm- its fast and agile movement can create high dynamic power and speed of the
ball;

-wrist- the most agile link, the smallest part, can create high acceleration, low power,
however over-utilisation of the wrist can easily cause the injury.

Organize your stroke in ‘whip-like’ manner

To achieve the maximum speed of the bat you have to use all parts of the body
accordingly. Bio-mechanically the human body is the chain and to achieve the maximal
speed of the swing the stroke has to be “whip-like”:
-the bigger link should advance the smaller link (first legs and trunk, then shoulder, arm,
forearm, wrist) in co-ordinated manner;

-the movement should start from less agile part (eg trunk) to the most agile part (eg wrist);

-the movement should start from the part “closer to the body” to the part “furthest to the
body”. Professor WANG Jiazheng from Beijing Sports Institute made interesting
researches of bio-electric muscle activity of top and of average players. The first group of
players had movements organised according to the above mention bio-mechanical
principles, while the second group not, the muscles were entering the movement in
different or chaotic order (e.g. first forearm and wrist, then trunk etc).

Maintain balance between back-swing and follow-through

Every table tennis stroke includes basic ready position, back swing, forward swing,
contact, follow through, recovery. It is important to create the necessary length of back-
swing to produce the required power of the stroke and to make the follow -through as short
as necessary to maintain balance of the stroke.

Concentrate on ball-bat contact to ‘brush’ or to ‘hit’ the ball

The most important phase of the stroke is ball-bat contact phase which lasts a friction of
second. The ball-bat contact can have different method (spin or flat), phase, place,
duration of contact, angle of the bat, direction of power etc.

In practice almost every table tennis stroke is combination of these two ways. For instance
the flat (fast attack or block) strokes usually have some spin. Also spin strokes have flat
stroke component. Accordingly there is emphasis on the first or second component.

Choose the right ‘phase of ball-bat contact’ for the right stroke
The coming ball after the bounce on your part of the table goes through raising phase (I-II),
the highest phase(III) and descending phase(IV-V).

If you hit the ball in raising phase you can shorten the length of ball trajectory (and
increase the speed) and utilise the power of the coming ball. (See Using, Utilising and
Absorbing the power). If you hit the ball at the highest point you can use you own power. If
you hit the ball at descending phase, when the ball has already lost its speed, spin and
power you can increase consistency of your stroke.

According to your purpose and kind of stroke you should be able to hit the ball at different
phase. You should be able to hit the ball at different phase, but according to your individual
playing style master the skills close to the table (in fast attack), at medium distance (in
topspin attack) or at far distance (in defence).
Strike the right part of the ball
Speed, spin and placement depends on, which part of the ball is hit. For different purpose
(speed, topspin, left-side-back-spin etc) you have to hit different part of the ball. In
example for fast attack you should hit middle part of the ball forward. For topspin you
should hit (brush) middle-top part of the ball in up-forward direction etc..

Use the right type of strokes according to the nature of the coming ball
During the bat-ball contact phase especially important is the relation between movement of
the ball and movement of the body with the bat. There are three situations:

-Using the power – when the speed of the body-bat movement is faster than the speed of
the coming ball (in Chinese -Fali); in example “smash”, “loop” or “powerful block”; these
movements require necessary back-swing;

-Utilising the power – when the speed of the body-bat movement is equal or slower than
the speed of the coming ball (in Chinese- Jieli); in example “fast block”; these movements
does not require back-swing, but good timing and the right muscle tension;

-Absorbing the power – when the speed of body-bat movement is slower and with the
same direction as speed of coming ball (in Chinese -Jianli or Xieli); in example “passive
block”; this movement requires good timing and muscle relaxation when hitting the ball.

Control amount of power, direction, angle etc. according to the nature of coming
ball Interaction between opponent’s and own stroke is very important. The ball trajectory
depends on two main forces: (1) the force developed by the opponent (A) through his/her
stroke, and (2) the force developed by your own stroke (B). Both forces interact giving the
resultant force C. We can find its amount and direction using the principle of parallelogram.
Understanding what was the force of the opponent’s stroke like (and how it will behave
after the bounce from your bat) and controlling your own stroke -its amount (back-swing,
utilisation of the body etc), its direction (direction of used power, the angle of bat etc) you
can control the resulting force C.

Table tennis techniques, specific coordination of table tennis movements, includes grip,
basic ready position, footwork and strokes as elementary skills (single techniques) and
their combinations (linked techniques).

The classification of basic table tennis skills.

Single Techniques:
• Grip- shake-hand, pen-hold etc.
• Basic Ready Position.
• Footwork- for block and fast attack, for topspin attack, for net play, for chopping etc.
 • Service- forehand, backhand, squat; low toss, high toss; backspin-non-spin, side-
spin, fast etc.
• Return of service- push, drop-shot, flick, topspin etc.
• Fast Attack- forehand, backhand, forehand pivot; close to the table, off the table,
flick, lifting backspin , hitting backspin, attacking topspin, smash, killing lob etc.
• Topspin Attack- forehand, backhand, forehand pivot; spin loop, powerful loop, fast
loop, side-spin, of the table loop to loop, close to the table loop to loop etc.
• Push- backhand, forehand; spin, fast, drop-shot, side-spin etc.
• Backhand Block-fast, active, passive, side-spin etc. Forehand Block. “Fishing”.
Lobbing.
• Chopping- backhand, forehand; light attack, “spin loop, powerful attack, returning
drop-shot, attack to the middle etc.

Linked Techniques:
• Service and attack -forehand service and attack; backhand service and counter-
attack; squat service and attack etc.
• Attack and counter-attack -backhand and forehand; backhand and forehand pivot;
backhand, forehand pivot and forehand etc.

• Return of service and counter-attack -flick and counter-attack; drop-shot and

counter etc.

• Push and counter-attack -drop-shot and flick; long push, block and counter etc.

• Defence and counter-attack -block and counter; off the table defence and counter;
lobbing and counter etc.

• Chopping and counter-attack -backhand and forehand chop; chop and returning
drop-shot; backhand chop and forehand counter-topspin; chop, block and counter
etc.

5. Acquiring the correct grip

Grip is the foundation for all table tennis movements. Selecting the kind of grip the athlete
starts to play with, will affect the playing style and movement quality. In modern table
tennis there are two kind of grips – pen-hold and shake-hand.

Pen-hold grip: is generally divided into two forms 'small claw' and 'large claw': The thumb
and index finger forms 'the claw' in front of the racket, on the back side of the racket the
middle finger presses the blade with triangle form, other fingers naturally rest on the
middle finger, the whole grip should be naturally relaxed.
Shake-hand grip: like in holding the knife with index finger naturally stretched.

Each grip has own advantages and disadvantages. In choosing the grip we should pay
attention to three issues:

• the grip should be flexible and stable; shouldn't be too deep or too shallow, it
would affect the flexibility and possibility of using the power when hitting the ball; the
grip should be chosen according to own personal (physical and mental)
characteristics and features, and according to the technical (and tactical) special
skills and development;
• the grip should be natural, not too stiff, but with moderate tension;
• the grip, once confirmed, should not be change too often, even slight
unnecessary changes can decrease the quality of the strokes.

See also the demonstration in “Play Good Table Tennis” Part 1.

6. Developing the feeling of the ball

In China getting as deep as possible feeling and controlling the ball is one of the main
training challenges when working with children.

Specific methods are (see also “Play Good Table Tennis” Part 1 - 12:35):

• Bouncing the ball against the floor with the palm (see Part 1 - 12:35);
• Throwing and catching the ball – the children hold the table tennis ball, imitate
the movement of high toss service and throw the ball vertically up and high, and
catch the falling ball; make sure that in the whole process of throwing and catching
the open palm of the hand is used; Exercises to develop feeling of the ball:
• Bouncing the ball on the floor - practitioners standing on the floor drop or throw
table tennis ball onto the floor, and then catch it; repeat several times;
• Bouncing the ball on the table - practitioners drop the ball on the table surface
and catch it; repeat it several times;
• Holding the ball on the racket - standing with the ball on the racket, then do
swinging the racket with the ball, then start walking, running and change direction
running etc.; make sure that the ball is kept on the racket without dropping (see also
Part 1 - 12:35);
• Bouncing the ball with the racket – initially start with low bouncing (around 20
cm), and gradually bounce higher; experiencing low and high bounces, light and
strong hitting; start with standing position, then do bouncing with turning, walking,
jogging etc; make sure that the ball is bounced as many times as possible; the
coach can help the adept to get the feeling of the ball supporting the child's hand
(see also Part 1 - 12:35);
 • Pushing the ball on the table (see Part 1 - 12:35);
• Hitting the ball against the floor with the racket - with the forehand side, then
with the backhand side, then alternatively with backhand and forehand; repeat
several times until you have a good feeling of the ball;
• Bouncing the ball with rotation – throw the ball vertically up and when falling
down hit it with friction up, let the ball throw down and experience what is happening
with the ball; then hit the ball with friction vertically up again and let it drop on your
racket, get the feeling of what is happening with rotated ball;
• Hitting the ball indirectly against the wall –stand around 2 meters off the wall, hit
the ball indirectly (racket-wall-floor-racket); after getting the feeling and control
stand 3-5 meters off the wall; start with one person with one ball, after getting the
control do two persons hitting the ball alternatively etc; to increase gradually the
difficulty of activities;
• Hitting the ball directly against the wall – stand around 1 meter off the wall, hit
the ball directly (racket-wall-racket); after getting the feeling and control stand 3-5
meters off the wall; start with one person with one ball, after getting the control do
two persons hitting the ball alternatively etc; to increase gradually the difficulty of
activities;
• Two people play tennis on the floor - two people standing around 2-3 meters
from each other, after getting the ball control stand 4-6 meters from each other and
play stronger and with spin; stand close and hit vertically up alternatively without
letting the ball to drop on the floor; gradually increase the difficulty of activities;
• You can also use multi-ball method with the coach feeding the ball or with robot
machine feeding the ball to develop feeling of the ball.
• Tossing the ball (see: Part 1 - 17:08):
o low toss (put the ball on the non-playing palm, the palm of the hand should
be in open position), the ball must be tossed at least 16 cm up;
o high toss (make a slight down movement of the palm with the ball, but not
lower than the table level, use more power when tossing the ball high).

Mastering the feeling of the ball is a very important stage of initial learning table tennis. In
all above activities we need to follow the principles: from easy to difficult, from slow to fast,
making step by step progress, use large variety of training forms, activities should be vivid,
use the playing method as often as possible, so it will consider the physiology and
psychology of the child, and this way you can achieve the best learning effects.

7. Basic ready position and footwork

In learning table tennis many students focus on the swing movement, but at the same time
ignore basic ready position and footwork training, this has very negative influence for
further technical development, and leads to learning incorrect stroke habits. Basic ready
position and footwork plays a significant leading role in table tennis, it is the most basic
skill, it is crucial part to prepare to hit any ball. Therefore, the table tennis beginners should
do a lot of footwork training. Good basic ready position and footwork enables taking
proper hitting position, together with good stroke skills enables improvement of the quality
of stroke, and long-term technical development.

The importance of basic ready position and footwork.

Basic ready position must be developed according to idea of players' playing style and its
specific basic playing position and body posture. Body position should enable the athlete
hit the ball maintaining the most reasonable position of the body. Basic ready position is
the foundation of all table tennis techniques, and it directly impacts the development of all
technical skills in table tennis, is is also an important factor in winning a competition. Basic
ready position enables the player to have good footwork, enables to get the best position
for the high quality stroke, and enabling rational coordination of the whole body - arm,
waist, legs and other parts to achieve the intended purpose.

Footwork includes: basic ready position, evaluation and reaction, power of legs, flexible
transforming of the body weight, footwork methods etc.. Generally, when you need to
move a small distance the single-step (danbu) recomended, when the distance is medium
you can use slide-step (kuabu), side-step (bingbu) or jump-step (tiaobu); when the
distance is the largest you need to use cross-step (jiaochabu). But no matter what steps
the player uses, the footwork should be fast, accurate, practical, smooth in order to
achieve the effect of as highest as possible quality of strokes.

Specific footwork training methods examples, that you can see in “Play Good Table
Tennis” video series, are:

• Side jump footwork (cetiaobu). When jumping to the left kick the ground with the
right foot, when jumping to the right, kick the ground with the left foot; gradually
increase the width of the jumps (see Part 2 – 26:16);
• Side-step footwork (bingbutiao). The width of side-step-footwork is a bit smaller
the in side-jump-footwork, however is more flexible and you can use it to move to all
directions like forward-right or backward-left etc.. (Part 2 - 26:40);
• Small-steps-footwork (suihuabu). The small-steps-footwork steps are very small
and fast, the center of gravity remains steady, ups-and-down waving movements
are very small, you can easily move to all directions (Part 2 - 27:55);
• Cross-step-footwork (jiaochabu). When moving to the left, the right foot makes
one step in front of the left foot first, and one step behind the left foot, at the same
time do flexibly hip turns to anticlockwise and clockwise direction alternatively; do
the similar steps when moving to the right (Part 2 - 29:48);
 • Forehand attack from forehand side. (see Part 3 – 45:45);

8. Strokes and footwork imitation training

The purpose of imitation training method is to develop the correct movement idea in the
child's mind, and to get the initial body (muscles) sensations when performing the correct
movement.

At the initial training stage, to teach a child the correct and rational movement is the most
important training task. Children have especially strong imitating ability. If you additionally
use various visual teaching resources (pictures, films, DVDs etc.) and mental training
methods combined together the results will be even better. It is especially important to
teach 'how to do it", rather than "why to do so". For example: observe the video film of
the elite player; watch the training of elite players; during training session the coach has
to do as many demonstrations as possible; etc; let the player first observe, then think,
then do. Repeat this many times. Allow your adept to do many movement imitations and to
develop strong and clear image of the correct movement in their brains. In the process of
learning the movement combine imagining with practicing imitation to develop the as
quickly as possible the best technical movement. Additionally, in technical training we
need to be especially careful with the key components of every technical skill. Additionally,
in technical training we need to be especially careful with the key components. For
example there are many table tennis skills and they are very subtle. In every technical skill
the waist has especially important function, correct utilization of the waist is key element in
coordination of every stroke, enables fast footwork, increases power of attacking and spin
of looping strokes. For example, when learning movement of forehand fast attack you
need to learn using your waist first, so than you can take the right position for the stroke.
After learning twist movement of the waist, we can start learning the proper stroke swing
movement, first the position of the backswing using the arm, the forearm and the wrist,
than starting the proper forward swing with arm and forearm, make sure that your hand is
relaxed enough in your elbow (beginners very often keep the elbow too stiff) and the whole
arm creates 'whip-like-movement'. To prevent the elbow stiffness problem, you need make
sure you fingers don't hold the racket too stiff, and you don't use too much power, and also
make sure that at the backswing phase you forearm is accordingly stretched. It is useful to
learn backswing and forward swing as separate exercises. For example:

• Firstly do the imitation of forearm swing forward - from relaxed and stretched
forearm do accelerated and relatively short swing forward exercise with forearm.
Make sure that your swing is relaxed;
• On the basis of that do the next step exercise imitation of forward swing with arm
and forearm together. Make sure that the exercise is done vividly;
• Do the full stroke imitation – backswing and forward swing together;
 • Do stroke imitations with footwork.

We can teach the learners to finish the swing at around the right-part-of-the-forehead area.
The coach should repeat many times the demonstration of the correct swing, so that
it can be deeply written down in the learners’ minds. Thanks to above described patient
and careful training, the beginners will master the technical skills faster, so will also
gradually develop the correct and rational movements.

Basic footwork practice should include:

• side-step,
• one-step,
• cross-step;

Basic strokes imitation practice should include for example:

• forehand fast attack close to the table – side-step-footwork left-right, footwork in-out;
shifting body weight;
• backhand fast attack close to the table – side-step-footwork left-right, footwork in-
out; shifting body weight;
• push backhand;
• push forehand;

When practicing basic imitation exercises focus on the key elements of this specific
technical skill. For example when practicing forehand block (pen-hold grip) remember
about the following points:

• Abdomen hold back, both feet naturally stand apart at around shoulder width, both
feet placed parallel, or left foot in front a bit, the body away from the table in about
50cm.
• Before hitting the ball place the stretched forearm parallel to the table stretched to
hit the ball.
• At the moment of ball-racket contact, the forearm and the wrist move a bit forward
to hit the middle part of the ball, the racket angle is in almost at vertical position to
the table;
• After hitting the ball, pull back your racket closer to the body, and take the basic
ready position;

When practicing forehand close to the table fast attack imitation focus on (see also Part
3 – 46:15):

• Left foot a bit in front, the position of the body at around 40 centimeters off the table.
Forearm naturally relaxed.
 • When the coming ball is landing on your part of the table, start swing with forearm
and the wrist in forward-up direction , the racket angle is a bit closed, hit the middle-
top part of the ball at the raising phase.
• At the moment of ball-racket contact, use the power of forearm and wrist in forward-
up direction, in case of pen-hold grip make sure that the thumb presses the racket,
after hitting the ball the racket moves around toward head height.
• Return back to basic ready position.

When practicing forehand off the table fast attack imitation focus on:.

• Stand 50-100 centimeters off the table;

• Turn the body half-way to the right; body weight on the right foot; make a backswing
behind right side of the body;
• When you imagine that the ball touches your part of the table, start swing forward to
hit the ball, turn the body to the left, move the body weight to toward the left, the
racket a bit closed to hit the ball;
• After the contact with the ball, the body moves body weight toward the left foot,
racket moves toward around forehead area;
• Move back to the basic ready position;
• The movement is the same for both pen-hold and shake-hand grip;

When practicing backhand attack imitation focus on:

• Place the racket in front of the body, the forearm naturally bent.
• Preparing for the stroke, make a small backswing.
• When the coming ball lands on your part of the table, start the swing forward with
the forearm to hit the ball, hit the middle-top-part-of-the-ball at the raising phase.
• After hitting the ball move back to the basic ready position.

When practicing backhand push imitation focus on:

• Right foot a bit in front, position close to the table, make a small backswing with
forearm and wrist toward left-up.
• Start swing of the forearm using the power toward forward-down direction, and at
the same time make an inner turn of the wrist. The racket angle should be open. Hit
middle-bottom part of the ball.
• There are slow and fast pushes. The difference are in later or earlier phase you
need to hit the ball, and bigger of smaller swing movement.

When practicing forehand push imitation focus on:

• Left foot a bit in front, the body turned to the right a bit;
 • Right arm makes swing toward right-forward-up position, forearm and the wrist use
the power toward forward-down direction;
• Hit the middle-low part of the ball at the rising period. After hitting the ball do the
follow through with forearm in forward direction. After the stroke come back
immediately to basic ready position. Remember also that:
• The push movement must be very short. You need to use fully the turning power of
the forearm and the wrist.
• When you want to push with the spin and without spin, the key issue is subtle swing
movement at the moment of ball-racket contact. When you want to have the spin
push, brush the ball to make the friction. When you want to have non-spin push,
punch the ball having possible the similar movement as before.

When practicing footwork for backhand and forehand attack imitation focus on:

• Stand close to the table.

• Move fast. Use a lot of side-step (huabu). Make sure that center of gravity is stable,
and doesn't wave up and down.

9. Learning how to serve

Specific examples, that you can see in “Play Good Table Tennis” video series, are:

Tossing the ball:

• low toss (put the ball on the non-playing palm, the palm of the hand should be in
open position), the ball must be tossed at least 16 cm up;
• high toss (make a slight down movement of the palm with the ball, but not lower
than the table level, use more power when tossing the ball high).

Basic flat forehand service (for both pen-hold or shake-hand grip) – cross-court (see
also Part 2 – 32:15), down-the-line (see Part 3 – 41:15). When learning this service focus
on:

• Put the ball on the palm with the palm stretched flat, then toss the ball up;
• When doing forward swing, lean the bat forward a little, hitting the middle- top part
of the ball;
• After hitting the ball, the bounce point should fall on the middle area of the table;
• To play down-the-line you need to use more power in forward direction;

Basic flat service backhand (for both pen-hold or shake-hand grip) – cross-court (see
also Part 2 – 35:45), down-the-line (see Part 3 – 41:45):
 o Right foot slightly in front, left foot slightly back (in shake-hand grip you can also
stand in parallel position); turn the body slightly to the left; do the toss up;
o When the ball is dropping down make a swing to forward-bit-up-right direction;
o Hit the middle-upper part of the ball, with the first bounce around the middle position
on your table;
o To play down-the-line you need to use more power in forward direction;

Forehand backspin serve from forehand side (for pen-hold grip). Essentials: place left
foot in front, right foot behind, turn the body slightly to the right, upper body slightly leaned
forward, holding the ball palm in front, toss the ball vertically at least 16 cm up, the racket
hand makes the backswing toward back-up-right position, when the ball drops down to
slightly over-the-net position do the swing with the forearm toward forward-down-left
direction, and hit middle-lower part of the ball, and brush it toward the bottom of the ball,
with forearm making outer turn movement. (see Part 7 – 07:40).

Forehand backspin serve from forehand side (shake-hand grip). (Mainly used in
doubles) Essentials: place left foot in front, turn the body slightly to the right, when the ball
toss, when tossing the ball playing arm makes backswing toward back-up-right position,
when the ball drops down to slightly over-the-net position do the swing with the forearm
toward forward-down-left direction, and hit middle-lower part of the ball, and brush it
toward the bottom of the ball, with forearm and wrist making outer turn movement. (see
Part 7 – 12:00).

Forehand backspin serve from backhand side (for pen-hold grip). Essentials: the
movement is comparing to forehand backspin serve form forehand side basically the
same, the position of the body is more 'side-way' than on the forehand side, in the
process of serving, also use the power of waist twist, to increase the spin of the serve.
(see Part 7 – 15:40).

Forehand backspin serve from backhand side (for both pen-hold or shake-hand grip) –
cross-court, down-the-line. When learning forehand service with backspin or non-spin take
notice of:

• Turn the body to the left, make a backswing, toss the ball vertically up slightly higher
than the height of the net, do the quick swing forward with the forearm and the wrist,
and brush the lower part of ball;
• Hit the ball with the lower part of the racket, to create spin ball;
• Hit the ball with upper part of the racket, to create non-spin ball;

10. Multi-ball practice

The purpose of multi-ball practice is to combine the movement, ball-feeling and reaction to
teach the correctness of strokes and footwork, to develop the strokes quality, to develop
the ability to adapt to various situations, and so accelerate the create of strong dynamic
stereotypes. There are various forms of multi-ball training:

10.1. Single skills training

10.1.1. The coach is feeding continuous balls with set placement and the same rotation
(topspin or backspin), the player uses single technique to return (attack, push or chop
etc.);

Basic strokes multi-ball practice should include for example:

• forehand fast attack close to the table – side-step-footwork left-right, footwork in-out;
shifting body weight;
• forehand fast attack close to the table from backhand side (pivot) – side-step-
footwork left-right, footwork in-out; shifting body weight;
• backhand fast attack close to the table – side-step-footwork left-right, footwork in-
out; shifting body weight;
• push backhand;
• push forehand;

10.1.2. The coach is feeding continuous balls of the set placement and various rotation,
the player uses single technique to return (attack, push or chop etc.);

10.1.3. The coach feeds relatively slow ball, however the speed is gradually faster and
faster, and variety of balls is wider and wider, to develop stroke quality (speed, spin
etc.), variety and adaptability of the player;

10.2. Linked skills training

10.2.1. The coach feeds two consecutive balls single to right and left with one spin or
variety of spin, players use backhand and forehand combination of strokes; feeding the
ball is initially set, and then random;

10.2.2. The coach feeds the ball in the same manner, the player uses various techniques
to return;

Multi-ball is basic training method, specific activities should be flexibly changed. In multi-
ball practice you should be aware of the following points:

• Multi-ball training cannot replace the single-ball training, it is also not substitute for
physical training.
 • Control carefully training load. Intensity of multi-ball training is much higher than
single-ball training. You need to consider the child's physical and psychological
characteristics, to control strictly the training load, to avoid excessive fatigue. In
multi-ball training with children you can use 40 balls for one set, and have 2-3
children as a small group for training at the same time.
• In table tennis you achieve the technical progress through diligent and hard training,
top table tennis players in everyday training load have approximately about 5,000
balls, the biggest advantage of multi-ball training is that it can increase quantity of
strokes played in the same amount of time comparing to one-ball training, within
one minute we can have up 30 to 45 strokes, it is important to increase the amount
of swings and footwork gradually, pay attention to footwork and technique gradually
increase the level of coordination, the feeding the ball person must be very careful
to increase the difficulty of the activities step by step.

Some specific examples of multi-ball activities, that you can see in “Play Good Table
Tennis” video series, are:

• Block forehand (pen-hold grip). Abdomen hold back, both feet naturally stand
apart at around shoulder width, both feet placed parallel, or left foot in front a bit, the
body away from the table in about 50cm.
• Forehand attack multi-ball practice– standing close to the table, short swing,
using the coming ball a lot. The beginners should start with hitting the ball at the top
of the ball trajectory, and only after developing basic skill, go do practice faster
attack played at the ascending late phase, and to play more aggressively. (see Part
4 – 1:01:20)
• Powerful block (pen-hold grip). In the process of blocking, raise the racket a bit
up (giving a feeling of smashing down), with the arm as far as possible, with elbow
close to your body (to get enough distance for powerful block), hit the middle-upper
ball at the top of the trajectory phase, to give own power (fali) use the middle finger
for additional pressing on the back side of the racket, use the power of the wrist,
and at the same time use also the strength of the hip. (see Part 5 – 1:28:50).
• Backhand passive block (pen-hold grip). Raise the body center of gravity slightly
higher, the racket slightly turned down ('closed'), hit the ball at the ascending early
phase, at the moment of racket-ball contact move the racket slightly back to absorb
the power of the coming ball, getting the feeling of absorbing the ball. (see Part 5 –
1:34:50).
• Backhand attack (for shake-hand grip). Essentials: stand at about 50 cm behind
the table, position right foot slightly in front, with the body slightly turned to the left,
make a backswing toward back-left location, move your abdomen slightly back to
 make the backswing bigger, keep the racket leaned slightly forward ('closed'), hit
the middle-upper part of the ball at the early ascending phase, use mainly the
power of the forearm, with the arm as the supportive power, with the wrist
controlling the angle of the racket, using the power toward forward-up-right location,
at the same time using the supportive power of waist and legs, after the stroke
come back quickly to the basic ready position to prepare for the next stroke. (see
Part 7 – 1:17).

10. One-ball practice

One-ball practice is two players practicing with one ball method, one-line or more lines
exercises. It very important that children at the initial stage have much more advanced
playing-partner for these exercises. The specific methods are:

11.1 One-line single technique exercise. For example: five basic lines forehand attack
practice. Some specific examples, that you can see in “Play Good Table Tennis” video
series, are:

o Backhand block (penhold) – start cross-court pen-hold backhand block, pay

attention to using the index finger with the thumb relaxed, hit the ball at the early
ascending phase, before the highest point of the ball's trajectory (Part 2 - 20:40);
o Backhand block (shake-hand) – shake-hand grip backhand block (‘counter-hit’) is
the same technique as for pen-hold block, also you need to hit the ball at the
ascending phase, before the highest point of ball's trajectory (Part 2 - 21:33);
o Forehand attack – pen-hold grip forehand pay attention to using the power of the
thumb to add some strength, with index finger relaxed. Hit the middle-upper part of
the ball at the ascending phase of the ball trajectory (Part 2 - 22:43);
o Forehand attack – shake-hand grip forehand attack is the same as pen-hold grip
forehand attack. Hit the middle-upper part of the ball at the ascending phase of the
ball trajectory (Part 2 - 23:25);
• Forehand attack from forehand side. (see Part 3 – 46:45); Position at around 50
cm from the table; Focus your attention on the side-way position, right foot in front,
left foot back; shift body weight from right to left foot when hitting the ball; hit middle-
upper part of the ball; playing arm naturally relaxed, the angle of the arm at around
90-120 degrees; the racket angle at around 80 degrees; return quickly to basic
ready position; when playing down-the-line use the power mainly forward (see Part
3 – 53:30) etc;
• Forehand-attack-from-backhand-side (pivot). Position the body sideway with left
foot in front, right foot behind; when playing cross-court use the power mainly in
 forward direction; hit the ball in ascending late phase or at the top of the bounce;
(see also Part 3 – 52:00)
• Forehand-off-the-table-attack. Essentials: stand about 1 meter away from the
table, left foot slightly in front and the right foot behind, the arm bent naturally does
backswing toward back-right position, the racket nearly in vertical position, waist hip
turned to right, when the ball starts landing on the table do swing forward-slightly-
up-left direction with the whole body - arm, forearm- and hit the middle part of the
ball, at the dropping early phase, waist turns to the left, center of gravity moves from
right to left foot, return quickly back to the basic ready position for the next stroke.
Make sure the there is shift of body weight and using power is stronger than in
close to the table attack. Also make sure the length of your arm is much bigger than
in close to the table attack (the arm must be stretched much more to have the
power).
• Forehand-off-the-table-attack-from-backhand-side. (1:13:00)
• Backhand fast block (pen-hold grip). Left foot slightly in front the right foot later,
the position at about 40 cm away from the table, the racket placed in front of the
body, the racket in slightly 'closed' position, hit the ball at the ascending early
phase, hitting the middle-upper part of the ball, with forearm and wrist borrowing
the power of the coming ball, in the process of blocking the ball, the index finger
and middle finger presses the racket, with the thumb relaxed. (see Part 5 –
1:21:45).
• Backhand fast block (shake-hand grip counter-hit). Feet parallel back line of the
table (the heels slightly raised), feet stand on the ground at about shoulder width,
standing position around 40 cm away from the table, small backswing of the racket
toward in front of left side of the stomach, the racket in slightly 'closed' position, the
wrist slightly bent inside, hit the middle-upper part of the ball at the ascending early
phase of trajectory, using (jieli) the coming balls re-bouncing force, with forearm and
wrist rapid short movement toward forward-up-outside position, using own power
toward forward-up direction, to block fast the ball, and return to basic ready position
quickly. (see Part 5 – 1:25:20).
• Forehand block (for pen-hold grip). In the process of forehand blocking, the body
center of gravity should be kept slightly higher than usually, the forearm should be
raised slightly up, the thumb uses the power, the forearm turns slightly inside, the
racket fixed in one position, hit the right-side-middle-upper part of the ball, with the
racket angle about 70 degrees. Forehand block is only transitional skill, it can be
effective together with powerful strokes, it can help get the control in play. (see Part
6 – 1:40:45).
• Backhand block with backspin (for pen-hold grip). In the backhand blocking with
backspin, move the racket to the front of the body, the racket turned slightly up
('open'), use the power toward forward-down direction, hit the middle-lower part of
 the ball at the top of the bounce, using mainly the power of the arm and the
forearm, do cutting movement toward forward-down to get the friction effect, to
create as much spin as possible. (45:09).
• Backhand sidespin block (for pen-hold grip). Backhand sidespin block used to
deal against spin loops produces good effects, with hitting the ball at the racket-ball
contact near the spin axis, the ball and racket friction is smaller. Essentials: In the
case of seeing clearly the ball, the arm slightly in front, racket hits the middle-upper
part of the ball, using the power toward left-forward-down direction to brush the ball,
with particular attention, when racket is in contact with the ball, use the power
toward to the side to brush the ball. (50:08).
• Backhand attack (for pen-hold grip). Essentials: stand near the table, right foot
slightly in front of the left, do the backswing toward left-in-front-of-the-stomach
position, keep the racket in nearly vertical position, hit the middle part of the ball at
the top of the trajectory, the arm swing toward forward-up-right direction, using
mainly the power of forearm, after the attack come back as quickly as possible to
the basic ready position to prepare for the next stroke. (54:40).
• Backhand attack using reverse side (for pen-hold grip). It is also called pen-
hold shake-hand play. Essentials: use reverse side of the racket to attack, stand at
around 40 to 50 cm far from the table, place left foot slightly in front, pull your
forearm back-to-the left, with you center of gravity slightly lowered, with the wrist
turned inside, forearm turned inside, the angle of the racket slightly 'closed' (racket
facing down), brush the middle-upper part of the ball at the early rising phase of the
ball trajectory, with the swing in forward-up-right direction. (see Part 7 - 05:05),

Basic strokes one-ball practice should include for example:

• forehand fast attack close to the table – side-step-footwork left-right, footwork in-out;
shifting body weight;
• forehand fast attack close to the table from backhand side (pivot) – side-step-
footwork left-right, footwork in-out; shifting body weight;
• backhand fast attack close to the table – side-step-footwork left-right, footwork in-
out; shifting body weight;
• push backhand;
• push forehand;

11.2. One-line linked technique exercise. For example: backhand to backhand cross-court-
line block (attack) backhand against block (attack) backhand and forehand pivot attack
(from backhand side; both left-handed players);
11.3. More-lines linked technique exercise. For example: forehand side 1 / 2 table
forehand attack against backhand side 1 / 2 table backhand block linked with forehand
pivot exercise.

12. Understanding technical quality

According to Chinese experts one of the main ideas that the coach must understand to
teach table tennis is ‘technical quality’. This chapter is based on the lectures of professors
WANG Jiazheng and WU Xiuwen in Beijing Sport Institute in 1988.

There are five elements of technical quality: consistency, speed, spin, power and
accuracy. The more “consistency”, “speed”, “spin”, “power” and accurate “placement” have
your stroke, the more difficult to return it is – the higher quality stroke it is. In every
technical quality training exercise you can focus on development of some aspect of
technical quality separately or on some combinations. According to your individual style
you can emphasis speed and placement (fast attack), spin and power (topspin attack),
spin and consistency (chopping) etc.. Make sure that your main, “winning” stroke(s) have
the highest quality.

12.1. Consistency
Consistency is ability to control the ball trajectory after your stroke to “keep the ball on the
table”. It is extremely important in table tennis since every stroke can win or lose a point.
However you should avoid practising consistency separately. You should always practice
consistency considering other elements of technical quality- e.g. speed, spin and power.

How to develop consistency of your strokes?

To achieve high level of consistency of your strokes you need:

• correct assessment of the coming ball-long or short, high or low, topspin, back spin,
side spin or no spin etc.;
• control the part of the ball you hit-middle, middle top, middle low etc.;
• control the direction of power of your stroke-forward, forward up, forward down etc;
• control the amount of power of your stroke-weak, powerful etc.;
• control the angle of your bat when hitting the ball-“open”, “closed” etc.;
• control the spin of your stroke.

How to increase the consistency of your attacking strokes?

• If the ball is short and high: hit the middle top part the ball; use of power in foreword
down or down forward direction.
 • If the ball is a long and high: hit the middle top part of the ball; use the power in
foreword (sometimes foreword and a bit down) direction; give a bit of topspin to the
ball.
• If the ball is short and low: hit the middle (sometimes middle and a bit top) part of
the ball; use of power in up and foreword direction; use weak power to shorten and
heighten the ball trajectory; give a bit of topspin to the ball.
• If the ball is a long and low: hit the middle (middle top) part of the ball; use the
power in foreword and up direction; use more power to lengthen the ball trajectory.
• If the ball is strong topspin: create accordingly low and short ball trajectory; hit the
middle top (or even top) part of the ball; use your power in foreword or foreword
down direction; the more spin of the coming ball use accordingly more power , so
the ball won’t go off the table.
• If the ball is strong back spin: create accordingly high and a long ball trajectory; hit
the middle of middle lower part of the ball; use your power in foreword and up
direction; the more spin of the coming ball use accordingly more power, so the ball
won’t fall to the net;

How to increase the consistency of your push and chopping strokes?

• If the ball is short and high: brush the middle (of middle and a bit low) part of the
ball; use the power in down and foreword direction;
• If the ball is a long and high: create accordingly low ball trajectory; hit the middle low
part of the ball; use the power in down and foreword direction, so the ball won’t get
off the table;
• If the ball is a long and low: create accordingly long and high ball trajectory; brush
the middle low or almost the lowest part of the ball; use the power in foreword and
down direction.
• If the ball is short and low: create accordingly high and short ball trajectory; brush
low part of the ball; use the power in foreword direction; use the amount of power,
to slow down the speed of the ball.
• It the ball is strong topspin: create accordingly low and short ball trajectory; use very
small “open” angle of the bat; brush the middle or the middle and a little bit low part
of the ball; use the power in down direction; use more power (the more topspin, the
more powerful chop).
• It the ball is strong back spin: create accordingly long and high ball trajectory; brush
the ball with “open” angle of the bat; brush almost the bottom part of the ball; use
the power in foreword direction.
In table tennis every stroke can cause winning or losing the point, so consistency of the
stroke is extremely important. You should avoid however practising consistency
separately, but together with speed, spin, power or placement.

12.2. Speed

Speed is another very important aspect of table tennis technical quality. The faster your
stroke, less time for preparing counter stroke has your opponent. E.g. faster topspin will be
more dangerous for your opponent than slow topspin. If your strokes are faster than your
opponents, you would have a better chance to gain and maintain initiative, you will have
more opportunities to attack etc.. Find the best relation between speed and consistency of
your strokes.

How to increase the speed of your strokes?

1. Stay close to the table, so that you can hit the ball early shortening and lowering the
ball trajectory.
2. According to the power of the coming ball make your swing shorter, utilise the
power of the coming ball (jieli), utilise “small power” of your forearm and wrist.
3. With the same length of the ball trajectory, hit the ball stronger (use more power), to
shorten the time of the ball trajectory.
4. Increase “hitting component” of your stroke and decrease “friction component” of
your stroke.
5. In your physical preparation emphasise development of speed (reaction time,
playing arm, footwork etc.), agility and coordination. The faster your swing and the
bat movement, the faster the speed (or spin) of the ball.
6. In your whole technical-tactical, physical and mental training develop anticipation
ability when playing table tennis.

12.3. Spin

Spinning the ball is next important method to create difficulty for your opponent. The more
spin you can produce in your service, push, chop or topspin, the more difficult your strokes
can be to return and better chance you will have to create spin variety.

From the lecture of professor WANG Jiazheng about the table tennis spin:
“Most of table tennis strokes has the spin. For example loop can have around 160
revolutions per second (rps), chop around 130 rps, push 60 rps, fast attack 40 rps etc..

If you hit the ball with “open” or “closed” angle of the bat you will create spin. In this case
the force of the stroke can be divided into two components:

-hitting (Fh)- causing movement of the ball forward; and

-friction (Fs)- causing spinning of the ball.

The amount of spin depends on the friction component (Fs) of your stroke and the spin of
the coming ball (Fso). When producing the spin we can have two situations:

-reversing the spin- eg looping the loop or pushing the push

-adding the spin- eg looping the backspin ball or chopping the topspin

In case of adding the spin, the direction of spin of coming and returning ball is the same. In
case of reversing the spin, the direction of spin of coming and returning ball is opposite.
You can add spin only if Fs>Fso. If the coming chop has spin 30 revolutions per second
and your topspin Fs is equal 30 revolutions per second or less the ball won’t get extra spin.

In case of reversing spin you can return the similar ball with different spin. If the coming
ball has backspin and Fs>Fso, you will return the ball with backspin. If Fs=Fso, you will
return the non-spin ball. But if Fs<Fso, you will return the topspin ball. If the coming ball is
topspin and Fs>Fso, then your return will be also topspin. If Fs<Fso, then your return will
be backspin. If you understand and apply these principles in the game you can create
more consistent strokes but also variety of spin in your game and you will know why some
counter-topspins fall into the net and some other go out off the table”.

How to increase spin of your strokes?

1. Brush the ball with the maximal “friction component”(Fs) and minimum “hitting
component”(Fh) of your strokes, as far from the centre of ball’s mass (o) as
possible. Brush the ball with “closed angle ” (topspin) or “open angle”(back spin)
etc..
2. Increase the power of your stroke and the speed of the bat during moment of bat-
ball contact to increase “friction component” of your stroke.
3. Use the rubbers that produce extra spin (smooth-pips in rubbers).
4. To increase spin of your stroke, especially spin of your service, brush the ball with a
further part of your bat.
 5. To increase the spin of your stroke-push, chop of topspin brush the ball with in
inward curved swing.

12.4. Power

How to increase the power of your strokes?

1. With fast and accurate footwork take the optimal position for powerful stroke. The
position should enable you utilising your whole body (legs, hips, trunk, arms etc.)
To produce the full whip-like swing. The distance between playing shoulder and
the ball at the moment of ball-bat contact should be far.
2. Before your stroke stretch muscles, so they can contract faster, so your stroke can
be more powerful;
3. To achieve the full power in your stroke find the right angle between the trunk, arm
and shoulder. When you are playing forehand stroke hit the ball in front of your
right side of the body. When you have playing backhand stroke hit the ball in front
of your left side of body (if you are right-handed).
4. To produce the maximum power of your stroke, your bat should be the fastest at the
moment of bat-ball contact. To ensure that your stroke movement should be “whip-
like”-legs should lead the hips, hips should lead the trunk, trunk should lead the
arm, arms should lead the forearm, forearm should lead the wrist. In case of
weaker stroke: movement can be shorter and centre of gravity can shift only a little
bit. To produce the maximum power of your stroke make sure that your accelerative
phase of the swing is long enough.
5. After the stroke relax your muscles immediately and returned quickly to basic ready
position so you can be prepared for the next stroke. To be prepared for the
following stroke make sure that your followed through phase is not to long (as short
as possible without losing balance).
6. In your physical preparation emphasise development of coordination of whole body
movements and dynamic power.

12.5. Placement.

How to increase your ability to control the placement of the ball?

1. Every time play table tennis, in every table tennis technical and tactical exercise be
aware of the placement of the ball. Develop the position of your every stroke,
increase the difference between long and short ball, between the ball played too
wide backhand and the ball played too wide forehand.
 2. If you practise “one to one ” exercise be accurate in hitting the ball to the set spot.
In example if you practise cross court (backhand or forehand) master sending the
ball long but also with a very wide angle.
3. If you practise “one to two” exercise (set routine or random), work on widening the
distance between “ down-the-line” and “cross-court” strokes . If you practise “two to
one” you have a great opportunity to practise the ability to control the placement
together with footwork.

If you practise “two to two” exercise (set routine or random, left and right, short and long
etc.), work on widening the distance between the short and along ball, the wide to
backhand and wide to forehand balls. This is excellent opportunity to develop your ability
to control the placement and ability to control variety of placement and at the same time
improving your footwork flexibility and agility for you and your playing partner

13. Creating individual playing style

Creating the individual playing style of table tennis player starts from learning the grip,
therefore, scientific selection and determination of individual playing style is not only the
first problem of initial training to be solved, but also is related to the athletes' future
technical development and improvement.

Scientific selection and determination of playing style should, in my opinion, consider the
following factors and constraints:

• Athletes' individual factors: personal interests, personality and body type,

temperament etc.;
• Table tennis development factors: the technical characteristics of various styles of
play, development trends, the proportion of features. One of them is also selection
of the right playing equipment.

The experience of long-term development of many elite athletes shows that selection and
determination of playing style is the result of all above mentioned various factors,
individual factors which athletes are the main factors. Personal interest seems to be the
most important factor. To achieve the highest possible level in table tennis, it is especially
important to do a good job at the initial training stage, to design a good long-term-
development plan with the ambitious goals, and to strive to find future talented
professionals, also having in mind the benefit of the next stages, the quality and quantity,
and making sure that the highest standards are met etc..

14. Specific fitness training

According to Chinese studies about table tennis specific fitness:

 • table tennis is mainly based on aerobic metabolism with moderate intensity;
• in table tennis specific training, the order of importance of physical qualities is:
agility, speed, and power;
• in table tennis endurance training should be combined with agility, speed and
power training.

The methods of initial specific table tennis fitness training.

Activities to improve agility and speed of footwork:

• Stand along the wide side of the table, use sliding steps (huabu) to move from
corner to corner, touch the corners of the table with your playing hand;
• Move to one direction using cross-step, watch (listen) to the signal to stop suddenly
and move to the opposite direction;
• Use the sliding step to move around the table in clockwise direction, and then in
anti-clockwise direction;
• Use 2 tables to run around them in '8' shape form.
• Cross-step (jiaochabu), sliding-step (huabu), 'out-step' (kuabu) footwork together
moving in various shapes 'in-out', 'left-right', 'cross', 'triangle' with multi-ball method;
• Combination of strokes with footwork imitation activities. For example: backhand
block (attack) - forehand attack (loop) from backhand side - forehand attack (loop)
from forehand side or off the table chopping and returning drop-shot;

Activities to improve reaction speed:

• The coach uses visual and auditory signals, the players use various footwork
patterns to move forward or backward, to the left or to the right etc.
• The coach uses visual and auditory signals, the players use various footwork
patterns to move to the opposite direction - forward or backward, to the left or to the
right etc.
• The coach tosses the ball or makes fake movements, the players are about to react
accordingly and use the right footwork to return the ball.

Activities to improve agility with flexibility:

• Two players or more. Chasing around the table;

• Sideways dodge exercises;
• All table tennis movements with stretching component.

Activities to improve the power:

• Fast imitations of various attacking strokes with emphasizing speed of the swing;
• Imitations of strokes holding heavier racket;
 • Practicing footwork with additional weight - as imitation or multi-ball;
• Powerful smashing half-high balls - 20 to 30 balls in one set;
• Powerful smashing half-high ball from off the table;
• Backhand block (attack) - forehand attack (loop) from backhand side - forehand
attack form forehand side, 20-25 balls in one set, as multi-ball;
• Rotating the bottle with playing hand.

Activities to improve speed endurance:

• 1 minute 10 ~ 15 meters left-right slid-step or cross-step footwork exercises;

• 1 - 1.5 minutes side-step-jump-step footwork exercises;
• 1 minute continuous killing the lobs with footwork around two tables practice.

15. Cultivating good habits

Children are very easy to be modeled, the initiation of young people to table tennis should
be done properly, standard of technical requirements (of the grip, basic ready position,
footwork and strokes; of the training attitude and discipline etc.) should be high, in all these
areas we need to cultivate good habits from the start; we need to remind our requirements
very often, over and over demand high standards, always find time to correct the problem.

16. Mental training in primary school

This one of articles about mental training with primary school children in China.

Summary: Mental training in table tennis is systemic application of mental methods to

improve players' psychological conditioning (like for example psychological stability), so
s/he can achieve her/his highest possible level during competition, to achieve the best
possible results, if the player usually has difficulty with stable performance during
competitions, and becomes nervous when playing, if the concentration is not always
focused on the performance etc., mental training is extremely important. This article is
about: mental aspect of technical training, mental control, motivation etc., improvement of
self-confidence of the player in the process of training, development of consistent
motivation (will) skills, ability to achieve and maintain in always-changing competition ideal
performance state, through motivation training develop fighting-spirit awareness.

Key words: mental training, self-confidence, concentration, motivation, relaxation.

1. Introduction

  Table tennis mental training is in modern training of player important part. It is

together with physical, technical and tactical training, creating the whole table tennis
training system. That’s why the coaches in many countries pay special attention to mental
training. Young players from primary school age, forming the pyramid in our sport, have
two mail tasks to do in initial training stage - to develop technical skills and at the same
time develop basic mental skills. You can't ignore any of them and expect further
development. According to physiological and psychological characteristics of primary
school age children are very unstable, when meeting unknown opponent during
competition, very easily nervous tension negatively influence the technical skills. That’s
why in table tennis training and competition mental training is very important for the player.

2. The purpose of the research

  Through concrete experiment enable the table tennis player to learn several specific
table tennis mental skills, ability to trigger and control own mental states, to preserve the
best performance state, so during competition enabling bringing into play (unleash) the
highest possible technical level, and to achieve the best possible results.

3. Methods of researching

3.1. Experimental objects: 12 primary school table tennis players, 6 boys, 6 girls.

  3.2. Two survey method: the players have received 12 developing self-confidence
monitoring forms, which after the experiment were to give back.

3.3. Methods of experiment: every day after training the players had 20 minutes of
mental training, before competition during normal training, the players did competition
visualization exercises, and every mental training method were step by step introduced.

  3㸣3㸣1 Self-confidence is a very important factor to gain consistent technical

performance, children before competition or during competition very often experience state
of high tension, lack of energy, sweating, technical deformation, this is very often caused
by low self-confidence. In training, we need to methodically develop self-confidence,
except of political education, in accordance with individual personality type of every player.
For example, after winning a ball you can encourage yourself with special loud word or
expression after blosing a ball, you can secretly encourage yourself, 'no problem'. The
coach can also in the appropriate moment use right suggestion to guide the player toward
increasing his/her self-confidence. During the training session, the coach has to do work
to prepare the players strong motivation to attend the competition, to help set up the
competition objectives, and to develop self-confidence.  

3㸣3㸣2 Training of concentrating the attention.

  Table tennis characteristic feature is very fast speed of the ball, and very high variety
of the situations, it demands very high development of nervous system. During training we
can use affirmations method to develop players' concentrating the attention skills, to be
able to not be influenced by external obstructions, like other players being noisy,
applauding sounds of the public, and purposefully have training under such circumstances.
Another method is counting the number of balls executed without mistake, to develop the
players attention to be stable and consistent, or you can use also low voice method, the
coach gives command using low voice, for the player to execute, forcing the player to be
extremely alert, such methods is not plenty.

  3㸣3㸣3Simulation training method

  Before the competition mental methods. simulation method is especially important.

During training session we have supposed if there are a few opponents, and asked the
players to do visualization to prepare for the matches against them, and this way develop
the players adaptability to predicted match situations, and to develop technical skills
according to predicted requirements of the opponents, and as a result have more stable
techniques prepared for the competitions. With the school organizing group of spectators,
and video re cording etc we have simulated the environment just like in predicted
competitions, we allowed the player to learn control their emotions and develop the skills
of adaptability.

  3㸣3㸣4 Relaxation training

  Teaching the players to visualize: the player can learn to visualize him/herself winning
during competition, can learn to visualize all the competition process, also can visualize
the competition feelings, and all performance mood, including being relaxed, confronting
the opponent with calm and confidence, and play the competition with calm.

  Using suggestions for relaxation training: when the player is relaxed, the coach says
"relaxed", "calm", every time the coach uses one suggestion, and the player does one
breath, giving this way around 30 suggestions.

  Teaching the players to use 'silent reading' to relax: methods to reduce tension
immediately, that can be developed through simulation training, and then used in real
competition.

  After every training session, use relaxing music and practicing relaxation exercises,
teaching the players how to relax muscles, and this waycontrol the emotional state.

4. Analysis of results

  The players who did the planned mental training, had the objective within short time
learn how to regulate own mental state, increase self-confidence, concentrate the
attention, and achieve the ideal performance state As the result, all primary school
children achieved the initially planed objectives:

  4㸣1Increased self-confidence

  The players after doing the planned training, during competition, could establish
correct motivation, had very clear task for the competition, established increased self-
confidence. Players were very conscious and active during training and competition, they
had very strong confidence in their technical skills, had very strong desire to win, in the
investigation form has written: 'I feel very confident about the competition, in the past I felt
panic when confronting the unfamiliar opponent, now I can assess the strength and
weaknesses of opponent with calm.

  4㸣2 In training and competitions the players performed high level of attention control

  The experiment made clear: the players could concentrate their attention fully during
training and competition, had very cleat objectives, and played well in competitions, the
effect of mental training was evident. The players when confronting unfamiliar opponents
were not nervous or tense any more, could easily ignore the noisy circumstances, and
could unleash easily own technical strengths, and as a result had good result in
competition.

  4㸣3Relaxation exercises removed the players nervousness and tension, and also
removed the fatigue after intense training, accelerating the players' recovery process.
After mental training the players could regulate own feelings, and control own inner states,
more calmly confronted opponents, and more fully brought to play own technical strengths.
After very intense training players had relaxation, including relaxing music and
autosuggestions, the players could gradually relief even strong fatigue and get into serene
state.

  4㸣4Simulation training developed significantly adaptability of the players

  When the players confronted unfamiliar opponents or noisy circumstances hasn't

experienced confusions, worries, anxieties and nervousness any more, they already
adapted to such competition environment, adaptability improved a lot, in adversity
situations were not hastily watching the score-board, but could maintain calm, go aside for
a moment, wiped the sweat calmly, cleaned the table, thought for a moment, regulated
inner state, and enabled to continue playing with confidence.

  4㸣5Competition results were exceptional

  After some time of mental training, group of 12 players attended primary school
competitions, and achieved exceptional results, the players achieved high and consistent
technical performance, and became full testimony of mental training effects.

5. Conclusion

  For one primary school team there was led mental training, the players were taught
for a short period of time some basic mood control methods. This enabled to develop
significantly adaptability of the players, who could in always changing competition
circumstances maintain stable mental state, and use own technical skills fully, and to get
very good results. The players showed strong self-confidence and attention control during
competition, so we can say that the mental training was effective. Mental training seems
to be for primary school children very important basic training part, and requires more
wider attention, investigations and further researches.

17. Bibliography:

1. Children’s table tennis initial training method and movement requirements

http://hi.baidu.com/mzmxm/blog/item/c9855438e23e93f1b311c73e.html 2007
2. Da hao pingpangqiu – To Play Good Table Tennis – DVDs, Beijing Science-
Education Audiovisual Publishing House 2008
3. Jerzy Grycan, Integralny tenis stolowy (Integral table tenis), Krakow 2007
4. Liang Zhuohui, The Study About Table Tennis Technical and Tactical Training,
Zhungguo Tiyu Keji, 1985-1
5. Luo Huanming, Table tennis mental training methods with primary school children
6. Qiantan Pingpangqiude Qumeng Xunlian – Discussion on Initial Training in Table
Tennis http://gb.cri.cn/11830/2007/03/29/[email protected] 2007
7. Wang Xiaoyu, Initial table tennis training stage problems and corrective measures,
http://qkzz.net/article/ce49c154-7ab8-4619-a192-109a698801b2.htm 2010
8. Xu Chengwen, Methods of Training Basic Ready Position and Footwork in Table
Tennis, http://wenwen.soso.com/z/q106010319.htm 2008
9. Yang Zhipeng, 10 methods of initial table tennis training,
http://www.shigulu.com/article.asp?id=5 , 2008
10. Zu Kang, Table Tennis Specific Fitness Training Conditioning,
http://www.csscipaper.com/physical/tiyuxuegailun/136080_2.html 2008

Selected and translated: Jerzy GRYCAN

[email protected]

Warsaw, 2010.07.27
Jerzy GRYCAN. Master of Physical Education, Master class Diploma of TT Coach,
Psychology Trainer, NLP Master Practitioner. Studied in Poland, China and Australia. For
almost 20 years worked as the national coach of various teams in Poland and Australia.
Players (L.Blaszczyk, T.Krzeszewski, P. Skierski, M. Dziubanski, M. Kusinski, P.
Szafranek, M.Miao, R.Lavale, T.Brown, M.Golota and many others) have gained over 100
medals in International Championships. Many of his pupils became successful coaches.
Some of them work as a national coaches (for example T.Krzeszewski, T.Redzimski,
M.Dziubanski, P.Szafranek, P.Napiorkowski, G.Nurzynski, J.Kolodziejczyk). Some of them
has already achieved good results of their players on international level. During last 7
years over hundreds of coaches has been educated according his coaching education
programs. Since 2005 runs own table tennis company - coaching education, table tennis
coaching, coaching, mental training etc. In 2007 published a book: Integralny tenis stolowy
(Integral table tennis) where he applied AQAL model of Ken Wilber to table tennis.
Website: www.integralnytenisstolowy.com