How to Train for Table Tennis
While table tennis may not be as physically grueling as a triathalon, it still requires regular, intense training. As in any sport, you'll need to spend hours doing drills to master different serves, returns and strokes, and you must keep your body in good overall condition.
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Instructions
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Create a regular training schedule. Set aside training blocks of 1 to 2 hours each, several times per week. Make sure you train consistently. Schedule your training for the same time and days from one week to another.
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Devote about 10 hours per week to table tennis training to see visible improvement in your skills.
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Start with X drills, so named because when viewed from above your shots resemble an X. This is how you practice cross-court shots. Your training partner will hit shots down the line and you will return them across the court. The natural rhythm of this drill will have you alternating between forehand cross court and backhand cross court.
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Start X drills slowly and gradually increase speed until you can't go any faster and maintain control of your shots.
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Focus on your footwork and think about your body posture and form during X drills.
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Move on to V drills. In this drill both players alternate hitting cross court and down the line. You start out hitting a cross court forehand to your partner, who returns it down the line to your backhand. You return it back down the line to your partner, who then hits it cross court. Start slow and increase speed as you go. This is great placement practice.
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Get a bucket of balls and practice your various spin serves to different parts of the table. Concentrate on hitting one spot consistently, then move to another spot, rather than alternating, for the most efficient training.
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Have a partner feed you balls so that you can practice your returns. Have your partner challenge you by feeding balls very quickly.
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Improve your overall fitness. Perform aerobic exercises and develop your muscles through regular weight training. Eat a healthy diet and get plenty of rest to keep your body running at peak efficiency.
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Tips & Warnings
Consider getting a coach if you are serious about playing table tennis on a competitive level. You'll at least want to find another avid player who is as serious as you, so you can train together and perform the drills efficiently.
