Warm-up and recovery
Warm-up lasts approximately 15 min and is of great importance
in table tennis. It consists of two phases: (a) off the table and (b) on
the table.
Off the table (general warm-up)
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Light jogging
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Rotational exercises (e.g. shoulders)
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Side-steps
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Front steps
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Jumps
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Stretching (e.g. shoulders, forearms, chest, legs)
On the table (special warm-up)
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Drives (forehand & backhand)
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Topspin (forehand & backhand)
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Push (forehand & backhand)
Recovery lasts approximately 10 min and consists of light jogging
and stretching of the working muscles (e.g. shoulders, forearms, chest,
legs).