ICC Table Tennis Coach Subham Kundu discusses the many areas of benefit for physical training in table tennis for developing and professional table tennis players.

Fitness training plays a crucial role in the success of professional Table Tennis players. Table Tennis is often considered a sport that relies heavily on skill, agility and strategy. Physical fitness is also a key component that can significantly impact a player’s performance. I believe a professional player should keep at least 40% fitness training in their schedule to perform best. Let’s discuss why fitness is of such key importance.

• Endurance : Table Tennis matches can be physically demanding , especially in extended rallies and long matches. Good cardiovascular fitness enables the players to maintain their energy levels throughout a match. This helps reduce fatigue and improve overall performance.

 In Tournaments like the US open and US Nationals,  every player plays at least 5 to 7 events. They end up playing many matches per day. In order to win every match and perform their best level, one should have immense stamina. This stamina comes from a good cardiovascular fitness routine and physical capacity for recovery.

• Agility and Speed : Quick movements are essentials in Table Tennis to reach close to the ball and make accurate shots. Physical training in table tennis that focuses on speed, agility and quick changes of direction can change a player’s ability to cover the table effectively and respond to opponents shots with greater accuracy.

I believe professional Table Tennis is one of the fastest sports in the world. In professional Table Tennis a player gets less reaction time to play every ball. Powerful shots can come 50 to 60 mph and even more. In order to play every powerful stroke perfectly one should be quick enough consistently. This comes from speed, agility and quickness fitness training.

• Strength & Power : In comparison to other sports, Table Tennis doesn’t need the same level of physical strength and power. However, having a certain level of power & strength can make a significant difference in a player's game. A strong core and lower body can contribute to more forceful shots and better stability during aggressive shots.

Players should have a strong core which is very essential for stability, balance and generating power and spins in shots. In order to vary your strokes, one should have a good amount of core strength. This comes from proper strengthening fitness routine. It is also important to have power in the legs for optimal weight transfer in attacking and defensive shots.

• Consistency in Performance : Physical fitness contributes to more consistent performance levels. When players are in good physical condition , they are better equipped to execute their techniques consistently, even under pressure. This consistency can be a significant advantage in competitive situations.

• Mental Focus : Physical fitness is closely linked to mental well-being . A well-conditioned body can lead to increased confidence and mental resilience. Professional Table Tennis matches can be mentally challenging, and physical fitness can contribute to a player’s ability to stay focused and maintain a positive mindset.

• Injury prevention : Fitness training helps build strong muscles and joints and ligaments , reducing the risks of injuries that are common in sports that involve quick movements and repetitive motions. It is also important to strengthen all muscle groups to support opposing muscle movements.

• Adaptability  : A proper fitness training can improve a player’s overall performance, making them more adaptable to different playing styles and strategies. Athletes who are physically fit can adjust their gameplay to counter opponents tactics more effectively.

• Longevity : Professional Table Tennis career can span many years. Maintaining fitness not only improves performances but also extends a player’s resilience by reducing the risk of injuries and allowing them to compete at a higher level for longer time.  

Throughout my coaching career in the USA, I experienced that players are more involved in Table practice and they take fitness very lightly. I believe, if you consistently work over your body fitness with proper guidance your body will automatically start reacting to play tough high speed shots and you will be able to reach one corner to another on court effortlessly. Also, fitness training is essential for Table Tennis players because it not only improves their physical attributes but also contributes to mental toughness, prevention of injury and overall longevity in the sport. A well rounded fitness program complements the technical and tactical aspects of the game, while enabling players to perform at their best and stay competitive over a long period of time.