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  • Training Design Table Tennis 2019

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    Tony L. Atchuela
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    The document outlines a month-long training plan for elementary and secondary table tennis players. It includes a weekly schedule that divides each week into days focusing on conditioning, skills training, and matches. Conditioning includes exercises like jogging, sprinting, and abdominal work. Skills training incorporates drills for forehands, backhands and footwork. The plan gradually increases the intensity of conditioning and the complexity of drills over the course of the month.

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    The document outlines a month-long training plan for elementary and secondary table tennis players. It includes a weekly schedule that divides each week into days focusing on conditioning, skills training, and matches. Conditioning includes exercises like jogging, sprinting, and abdominal work. Skills training incorporates drills for forehands, backhands and footwork. The plan gradually increases the intensity of conditioning and the complexity of drills over the course of the month.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    15 views6 pages

    Training Design Table Tennis 2019

    Uploaded by

    Tony L. Atchuela
    The document outlines a month-long training plan for elementary and secondary table tennis players. It includes a weekly schedule that divides each week into days focusing on conditioning, skills training, and matches. Conditioning includes exercises like jogging, sprinting, and abdominal work. Skills training incorporates drills for forehands, backhands and footwork. The plan gradually increases the intensity of conditioning and the complexity of drills over the course of the month.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 6

    TRAINING DESIGN

    TABLE TENNIS (ELEMENTARY & SECONDARY)


    Month Week Day Conditioning Skills
    JANUARY 3RD FRIDAY Warm-up Basic Drill FH and BH - 30 min
    20 min jog ( 70% of APMHR) Footwork Drills 15 min x 2
    Shadowing Push Exercises - 15 min
    Table Touch Push and Attack - 15 min x 2
    SATURDAY Fitness Exercises Attack after service - 15 minh x 2
    Curl Ups 3x 10 Cool-down
    Push Ups 3 x 10
    V- jumping forward 3 x 10
    V - jumping backward 3 x 10
    V - forward and backward 3 x 10
    SUNDAY Crunching 3 x 10
    Leg Curl 3 x 10
    Leg lift 3 x 10
    MONDAY Warm-up Basic Drill FH and BH - 30 min
    30 min jog ( 80% of APMHR) Footwork Drills 15 min x 2
    Table Touch Push Exercises - 15 min
    Shadowing Push and Attack - 15 min x 2
    TUESDAY Fitness Exercises Attack after service - 15 minh x 2
    Curl Ups 3x 10 Cool-down
    Push Ups 3 x 10
    V- jumping forward 3 x 10
    V - jumping backward 3 x 10
    V - forward and backward 3 x 10
    Crunching 3 x 10
    Leg Curl 3 x 10
    Leg lift 3 x 10
    WEDNESDAY Warm-up Basc Drill FH and BH - 20 min
    Sprint 25 m x 4 Technical Drill - 1 hr
    Table Touch Match plays - 1 hr
    Shadowing
    Warm-up
    Sprint 25 m x 6
    Table Touch
    Shadowing
    Fitness Exercises Basc Drill FH and BH - 20 min
    Curl Ups 3x 1-3 Technical Drill - 1 hr
    Push Ups 3 x 1-3 Match plays - 1 hr
    V- jumping forward 3 x 1-3
    V - jumping backward 3 x 1-3
    V - forward and backward 3 x 1-3
    Crunching 3 x 1-3
    Leg Curl 3 x 1-3
    Leg lift 3 x 1-3
    Leg Press 3 x 1-3
    Warm-up Basc Drill FH and BH - 20 min
    Sprint 25 m x 6 Technical Drill - 1 hr
    Table Touch Match plays - 1 hr
    Shadowing
    Tapering Down
    Warm-up
    Sprint 25 m x 6
    Table Touch
    Shadowing
    Tapering Down Basc Drill FH and BH - 20 min
    Fitness Exercises Technical Drill - 1 hr
    Curl Ups 3x 10 Match plays - 1 hr
    Push Ups 3 x 10
    V- jumping forward 3 x 10
    V - jumping backward 3 x 10
    V - forward and backward 3 x 10
    Crunching 3 x 10
    Leg Curl 3 x 10
    Leg lift 3 x 10
    Warm-up Basc Drill FH and BH - 20 min
    Sprint 25 m x 6 Technical Drill - 1 hr
    Table Touch Match plays - 1 hr
    Shadowing
    Tapering Down

    Cross-training
    Warm-up Basc Drill FH and BH - 20 min
    Sprint 25 m x 6 Technical Drill - 1 hr
    Table Touch Match plays - 1 hr
    Shadowing
    Fitness Exercises Basc Drill FH and BH - 20 min
    Curl Ups 3x 1-3 Technical Drill - 1 hr
    Push Ups 3 x 1-3 Match plays - 1 hr
    V- jumping forward 3 x 1-3
    V - jumping backward 3 x 1-3
    V - forward and backward 3 x 1-3
    Crunching 3 x 1-3
    Leg Curl 3 x 1-3
    Leg lift 3 x 1-3
    Leg Press 3 x 1-3
    Warm-up Basic Drill
    Sprint 25 m x 6 Footwork Drills 15 min x 2
    Table Touch Specific techniques
    Shadowing Match plays - 1 hr
    Fitness Exercises
    Curl Ups 3x 1-3
    Push Ups 3 x 1-3
    V- jumping forward 3 x 1-3
    V - jumping backward 3 x 1-3
    V - forward and backward 3 x 1-3
    Crunching 3 x 1-3
    Leg Curl 3 x 1-3
    Leg lift 3 x 1-3
    Leg Press 3 x 1-3

    Cross-training
    Warm-up Basc Drill FH and BH - 20 min
    Sprint 25 m x 6 Technical Drill - 1 hr
    Table Touch Match plays - 1 hr
    Shadowing
    Tapering Down
    Fitness Exercises Basc Drill FH and BH - 20 min
    Curl Ups 3x 10 Technical Drill - 1 hr
    Push Ups 3 x 10 Match plays - 1 hr
    V- jumping forward 3 x 10
    V - jumping backward 3 x 10
    V - forward and backward 3 x 10
    Crunching 3 x 10
    Leg Curl 3 x 10
    Leg lift 3 x 10
    Warm-up Basic Drill FH and BH - 30 min
    Sprint 25 m x 6 Footwork Drills 15 min x 2
    Table Touch Push Exercises - 15 min
    Shadowing Push and Attack - 15 min x 2
    Attack after service - 15 minh x 2
    Fitness Exercises Cool-down
    Curl Ups 3x 10
    Push Ups 3 x 10
    V- jumping forward 3 x 10
    V - jumping backward 3 x 10
    V - forward and backward 3 x 10
    Crunching 3 x 10
    Leg Curl 3 x 10
    Leg lift 3 x 10
    Warm-up Basic Drill
    Sprint 25 m x 6 Footwork Drills 15 min x 2
    Table Touch Specific techniques
    Shadowing Match plays - 1 hr
    Fitness Exercises
    Curl Ups 3x 1-3
    Push Ups 3 x 1-3
    V- jumping forward 3 x 1-3
    V - jumping backward 3 x 1-3
    V - forward and backward 3 x 1-3
    Crunching 3 x 1-3
    Leg Curl 3 x 1-3
    Leg lift 3 x 1-3
    Leg Press 3 x 1-3

    Cross Training
    Warm-up Basic Drill FH and BH - 30 min
    20 min jog ( 75% of APMHR) Footwork Drills 15 min x 2
    Shadowing Push Exercises - 15 min
    Table Touch Push and Attack - 15 min x 2
    Fitness Exercises Attack after service - 15 minh x 2
    Curl Ups 3x 10 Cool-down
    Push Ups 3 x 10
    V- jumping forward 3 x 10
    V - jumping backward 3 x 10
    V - forward and backward 3 x 10
    Crunching 3 x 10
    Leg Curl 3 x 10
    Leg lift 3 x 10
    Warm-up Basic Drill FH and BH - 30 min
    20 min jog ( 75-85% of APMHR) Footwork Drills 15 min x 2
    Shadowing Push Exercises - 15 min
    Table Touch Push and Attack - 15 min x 2
    Fitness Exercises Attack after service - 15 minh x 2
    Curl Ups 3x 10 Cool-down
    Push Ups 3 x 10
    V- jumping forward 3 x 10
    V - jumping backward 3 x 10
    V - forward and backward 3 x 10
    Crunching 3 x 10
    Leg Curl 3 x 10
    Leg lift 3 x 10

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