Individual Training Program
By: Francisco Mendez
May 6, 2004

Theoretical Foundations:
Thousands of Table Tennis players ask themselves the same question:

• How do I practice to get better?
• What is the methodology of training to become a champion?
• What is the secret of success in Table Tennis?

Of course there are many answers to these questions, because there are many factors that need to be consider to achieve excellence in Table Tennis Today I will start with a series called ‘Theoretical Foundations’ in which I will share about a variety of principles that we have to know and the way we can achieve excellence.

There are 5 main components that a Table Tennis player needs to work on. These are:

1. Physical
2. Technical
3. Tactical
4. Theoretical
5. Psychological

Physical Area (general)
it’s purpose is to develop the main physical capacities of the athlete:

• Cardiovascular/Aerobic(to enhance circulatory and respiratory efficiency)running, jogging, swimming, biking)
• Strength (the capacity of a system to perform and being capable of exerting power) sit ups, push ups, squads, * weights, gymnastics, general fitness, etc
• Speed (the act of moving rapidly, of reacting immediately)sprints, specific training to get explosiveness, track and field
• Flexibility/Elasticity ( the condition or property of being elastic and flexible)
  stretching, stretching, and more stretching, gymnastics, yoga, etc.
  

We have also the ‘Specific Physical Preparation’ which have to be developed during Table Tennis training:

• Shadows, multi ball, foot work, a variety of physical drills on the table:
• reaching the corners of the table with opposite arms at a maximum speed
• squad with the back against the wall (chairs) for a period of time
• footwork drills with 2 tables together

Technical Area
Is the development of all the movements and techniques to be used in the practice and competition of the sport. This area is where we spend the longest time building up the basic technique. The goal is to educate the body to perform with a high efficiency.

Tactical/Strategy
The word strategy comes from a military term used in the war. It is the art and science of using one’s resources to deceive and win the battle against the enemy. In this area we have to develop a cunning tactical reasoning, including the planning of a game, the tactic to be used, analysis of players, etc. Coaches need to emphasis tactical training.

Theoretical
It’s purpose is to increase the general knowledge of the theoretical foundations implied in the sport, as well as elevating the intellectual level of the player regarding the sport. This includes the comprehension and understanding of the main factors of the sport: spin(and its variants) speed, placement, trajectories, equipment, styles, rules, stages of preparation, methodology of training, etc.

Psychological
This preparation intends to create a victorious mind, to produce a mental state that gives an effective response, to develop a very high level of confidence, a mental strength. It is important that you are aware of your strengths and weaknesses This work involves the Coach, close relatives and friends, encouraging and reinforcing the self esteem of the student/player.

The Individual Training Program has to be elaborated with the student.

The Coach has to consider the following aspects:

• the general physical state of the student
• the student’s age and level of game(beginner, intermediate, advanced)
• the desired playing style