I.

Training Design
(Table Tennis One Week Summer Training)

II. Objective
- To improve the quality of your attacking from the point of control and placement.
- To improve players creativity to decide what are the best offensive options to do once the opportunity presented to him.
- To learn how to constantly maintain the offensive mode towards your opponent.
- To develop mental awareness training.

III. Number of Athletes - (6)six participants

IV. Venue - ACN Gymnasium

Source of Funds - School Fund

V. Training details

Matrix of Training Diet &Health regimen
(menu)
Schedule of Training Assessment
Day 1

Mental skills training involves a
number of strategies and
techniques which can help
enhance players performance:

Goal setting
-Setting both short and long
term goals gives the athlete

Snacks:
Bread
Pineapple Juice


Lunch:

Monday

8:00-9:30 am



9:40-10:30

Physical Aspect
I. Beep test (condition
test)
II. Forehand/backhand
kill (return to base
after shot)
III. Forehand/backhand net
shots (return to base)
IV. Forehand/backhand
direction and enhances
motivation.
Imagery
Imagery is the mental rehearsal
or practice of a skill or
performance using the senses to
practice the physical skills in the
mind without having to perform
them. Through imagery players
can visualize themselves
succeeding in their next event,
competition or skill.
Relaxation
This involves techniques that
help players relax their muscles
and clam their nerves during
both training and competition.
Self-talk
The use of mood words and
positive self statements help the
play to focus on performance.
These words create some
emotion, or encourage the
athlete to maintain the effort.
Mental Plan
These are planned strategies or
routines that help the players to
be mentally tuned in for the big
effort before and during
competition. Players can also be
prepared to cope with any
mishaps or distractions that may
occur. An athletes mental plan
Rice
Chicken
Water

Snacks:

Hot Cake
Drinks

Dinner:

Rice
Soup
Fried Fish



10:30-11:40







12:30-1:30 pm



1:30-2:00






2:00-3:00

3:20-5:40(Physical
Aspects)
cross-court net shots (-
-)
V. Serve-smash-defense-
kill
VI. net play matches (1
game to 7 points)
VII. half court singles (1
game to 21)

may incorporate one all of the
above mental skills techniques.

Day 2
Cover On
Aim: To improve strength and
endurance in the racket arm.
How: Leave the cover on the
racket and practice playing
clears, lifts, drops, smashes,
drives, and net shots as normal.
This will make the racket arm
stronger, which will give a
player more power and enable
them to play for longer before
the arm begins to fatigue.
This will make it harder to
swing because of the added air
resistance and weight.
Play shots on both the forehand
and backhand.
Breakfast:
Rice
Boiled Eggs
Hotdog
Milk

Snacks:
Bread
Lemon Juice

Lunch:
Rice
Sinigang
1 bottle of H20

Snacks:
Banana Cue
Drinks

Dinner:
Rice
Barbeque

Tuesday

7:30-11:40




1:30-5:30







Progressions:
2 players can try and hit a
ball between them with the
racket covers on. Stand
close together as the ball
probably wont travel very
far. See how many times
the ball can be hit
consecutively.
Coaching Points:
Make sure the wrist is
cocked on the back swing.
Remember to reach as far
as possible with the arm
fully extended on every
attempt to really feel the
benefits.
Listen for the swishing
sound when swinging the
racket, if there is no sound
try and swing faster.

Day 3
Breakfast:

Rice
Wednesday


Progressions:
Make this into a full game
Smash and Block
Aim: To improve the smash and
block techniques.
How: Start off with 2 players
and a simple drill. Player 1
starts as the feeder with a few
balls close to their starting
position near the mid court.
Player 2 is the receiver and also
starts near the mid court on the
opposite side of the net.
Player 1 hits the ball high and
deep and player 2 must return
each serve with a smash, trying
to land the ball somewhere close
to player 1's feet. Hit 10 serves
each.
To make it more interesting
allow player 1 to try and return
the smash with a block shot. If
player 2 hits an un-returnable
smash they get a point.
However if player 1 manages to
return the ball then they get a
point. First to 10 points wins.
Swap roles and repeat the drill.
Pinakbet

Snacks:

Meat Bread
Orange Juice


Lunch:

Rice
1 pcs. Fried Chicken
Water


Dinner:

Rice
Mami
Drinks



6:00-7:00 Jogging


7:30-11:00







1:00-5:00 pm
with the same scoring the
only conditions are that it
must start with a high
serve and a smash, after
that any shot can be
played.
Coaching Points:
Make sure grip, footwork
and swing are correct.
Take the shuttle at the
highest point possible.



Day 4
Wall Return
Aim: To improve the clear
technique when a player doesn't
have a partner.
How: Players can practice
overhead clears on their own.
Stand around 6 feet or 2 meters
from a wall, and hit a long
serve, high against the wall.
As the ball drops get in a
position underneath it and be
ready to hit a clear, back against
the wall. Keep hitting against
the wall with clears for as long
as possible.


Breakfast:
Rice
Fried Egg
w/ fruits

Snacks:
Puto
Water

Lunch:
Rice
Fish Pellet

Snacks:
Banana Cue
Drinks

Dinner:
Rice
Afritada

Thursday



6:00-7:00 Jogging

8:00-11:30




1:00-5:30pm
Progressions:
Hit backhand clears
Do the same but with lift
shots instead
Coaching Points:
Hit the ball hard and high
Use the handshake grip
Make sure the hips and
shoulders are being rotated
fully

Day 5
Keep it Short
Aim: To improve the net shot
Breakfast:

Rice
Fish
Milo
Friday



6:00-7:00 Jogging
Progressions:
Hit backhand net shots
Play a mini game between
the two players just using
from one short service line
technique.
How: 2 players are needed to
perform this drill. Player 1 starts
as a feeder and throws a ball
over the net from one service
line. Player 2 starts on the
opposite service line, as the
receiver.
As player 1 throws the ball
player 2 steps towards the net
with their dominant foot and
plays a net shot with their racket
arm outstretched.
Player 2 should aim to get the
ball to land as close to the net as
possible, but definitely before
the short service line of player
1's court.
Hit 10 net shots and count how
many land before the service
line. Swap roles and repeat the
drill, see who hit the most in the
correct area.



Snacks:

Bread
Camote tops Juice


Lunch:

Rice
Chapsoey
Drinks

Snacks:

Camote Cue
Juice

Dinner:

Rice
Bihon Guisado






8:00-11:40





1:20-5:30pm
to the opposite one as the
court. Players can only hit
net shots. First player to
10 points wins. Score as in
a normal game.
Coaching Points:
Make sure grip, footwork
and swing are correct

Day 6
Breakfast:
Rice
Saturday

Progressions:
Hit backhand drives
Team Driving
Aim: To improve the drive shot
technique.
How: This drill involves 4
people, 2 are named team 1 and
the remaining 2 players are
known as team 2. Team 1 start
on 1 half court so there is a
player each side of the net.
Team 2 then use the other half
court with 1 player either side of
the net. 1 player on each team
starts with a shuttle.
This is a timed drill so a clock
or stopwatch is needed. A
player or coach starts the drill
by shouting 'go', players then hit
drive shots back and forth in
their team and see how many
they can score in a minute. Each
drive shot that is hit counts as a
point.

Corned beef
Egg
Water

Snack:
Squash Cake
Lemon Juice


Lunch:
Rice
Mechado
Water

Snack:
Red Iced Tea
Cheesedesal

Dinner:
Rice
Soup
Fish
Milk


6:00-7:00 Jogging

8:20-11:40








1:00-5:00pm
Use the same drill with
other shots
This could be used with
more players in a winning
team stays on situation, or
if there are more courts
available then several
matches can be played at
the same time. If team 1
beats the score of team 2
on the court they could
move up to the next court,
the teams that lose move
down a court.
Coaching Points:
Make sure grip, footwork
and swing are correct.

Day 7
2v1 At Net
Breakfast:

Rice
Fried Chicken
Sunday

6:00-7:00 Sunday
Mass
Progressions:
Hit backhand net shots
Allow players 2 and 3 to
Aim: To improve net shots and
footwork.
How: Player 1 starts with a
shuttle ready to hit a short serve.
Player 2 waits to receive the
serve and player 3 stands on the
service line next to player 2 but
on the other side of the center
line.
Player 1 hits a short serve and
player 2 plays a cross court net
shot. Player 1 then reaches and
returns this with a down the line
net shot to player 3 who then
hits a cross court net shot.
Player 1 must move across
again and return the shuttle to
player 2 and the drill is repeated
until a player misses a shot.
Swap roles and repeat the drill.

w/ Pineapple slice

Snacks:

Hamburger
Peach Mango Juice


Lunch:

Rice
Adobo
Drinks



8:00-11:45am











1:00-3:00pm



hit the net shots either
cross court or down the
line to keep player 1
guessing.
Coaching Points:
Make sure grip, footwork
and swing are correct.
Keep the serves low and
short
Try and keep net shots
inside the short service
line and close to the top of
the net.



Recommendation


Table Tennis is an extremely demanding sport. At an elite level, players are often required to perform at their limits of
speed, agility, flexibility, endurance and strength. On top of all of this, players must maintain a high state of concentration
in order to meet the tactical / mental demands of dealing with their opponents. The varied potential stresses of competitive
play are considerable. It is therefore essential that everyone involved with the modern game ought to be familiar with the
trainings (physiological) requirements of the game and how Table Tennis drills can be enhanced.