How to Warm up Before a Table Tennis Game

As with any physical activity, it is important to warm up before a table tennis game. Warming up should consist of practice points and rallies as well as exercises and stretches.

Instructions

  1. Warm Up Before a Match

    • 1

      Practice as much as you want at home before a competition, but be sure to get adequate rest on the day before the match.

    • 2

      Eat a healthy breakfast, but not so much that it will sit heavily in your stomach and slow you down. A hearty breakfast of oatmeal and some fruit will be a great way to get your body's engine revving.

    • 3

      Arrive at the event early to get used to your surroundings and to scope out the other players.

    • 4

      Get your blood circulating by taking a brisk walk for 20 minutes or so. Walk around the building or block where the tournament is held. Walk the stairs if there are any or even do a few jumping jacks to get energized.

    Warm Up With Exercises

    • 5

      Warm up your forearms by using one hand to help bend the other in toward your forearm, bending the hand in both directions (palm to forearm and back of hand to forearm.) Hold each stretch for 30 seconds and then repeat.

    • 6

      Warm up your shoulders by doing shoulder circles, shoulder shrugs and arm pulls across your chest and behind your back.

    • 7

      Warm up your legs by lifting your foot toward your glutes and taking hold of it with your hand. Hold your foot behind you for 30 seconds, pulling up enough to feel the stretch.

    • 8

      Warm up your hamstrings by placing one foot about table height and bending forward to grab your toes.

    • 9

      Focus your mind by meditating and doing visualization exercises. Picture yourself doing all your strokes perfectly and visualize your success.

    Use the Two-Minute Warm-Up Period

    • 10

      The Laws of Table Tennis state that there shall be two minutes of warm-up time for the players directly before the game begins. Use this as a time to warm up the body and center yourself on where you are and what you're doing, not to psyche out your opponent. Resist the temptation to smack winners past your opponent during the two-minute warm-up period.

    • 11

      Stay relaxed. Focus on the feel of your muscles and the placement of the ball as you volley, not on your opponent's attemts to intimidate you.

    • 12

      Be observant. This is a good time to take note of any quirks or weaknesses in your opponent's play.