How to practice the physical coordination of table tennis players

Give you an interview, I hope it will help you!

Coordinate six key words Author: Wang current head coach.

Sports have the aesthetic feeling of sports, and competitions have practical needs. How to integrate the two? In my opinion, for table tennis, a sport full of skills and techniques, coordination is the answer: only "smooth" movements, lack of lethality and low hitting quality are not completely coordinated; It's just a big threat, low hit rate and uncoordinated. -coordination symbolizes the high degree of unity of external viewing. Table tennis is a whole-body sport. From bottom to top, ankles, knees, hips, waist, shoulders, arms, forearms, wrists and fingers are indispensable. Legs, hips and waist are more coordinated efforts of large muscle groups, while table tennis is light, fast and delicate, so the feeling of nerve endings is also very important. How can the strength of large muscle groups be finally obtained through small muscle groups? This is a test of coordination.

I didn't lay a good foundation for coordination when I was a child. 12, 13 years old, entered the professional pair, still hope to change. For example, when I joined the second national team at the age of 14 or 15, I often couldn't go back and rarely succeeded. So the quality of coordination also means whether your development space is wide or narrow. In addition, good coordination will improve the intensity of the relative exercise load you can bear and help reduce the occurrence of injuries. For example, it is reasonable to say that the shoulder on the side of the racket is usually calm when hitting the ball, but some people's movements lack coordination. When playing ball, they put their shoulders out first, and the unreasonable use of shoulder joints leads to excessive pressure and injuries. In fact, the stress point should not be on the shoulder.

To strengthen coordination, there are six key words that cannot be ignored:

Consider the correct order of grasping and patting.

The grip is the joint of the body and the racket, and the difference here will have a great or even decisive influence on your action form and the feeling of hitting the ball in your hand. If the grip is unreasonable, it is easy to tighten the action, which directly affects the actual combat performance. Take the Japanese straight bar as an example. In its grip, the last three fingers point straight, so the forehand return ability is strong and smooth. But when it comes to backhand and platform, it will be restricted, stiff and uncoordinated.

No matter what kind of grip, we should pay attention to the trend and order. For example, straight grip, index finger. The middle finger and the tiger's mouth are three fulcrums, and the index finger and the middle finger are the second, which play a very important role in forehand attack. If they work on the same line at the same time, they will contradict each other and destroy the coordination of actions. At this time, if you use your thumb to help turn, the effect will be better.

The most controversial issue is whether forehand and backhand strokes need to be exchanged. My personal view is moderate, balanced and reasonable. In the quick back and forth, you said that the grip has not changed at all, and you can take care of both sides. I think it's impossible, but you still need some exchange; On the other hand, if there is too much communication between the two sides, I am afraid it will be too late. Let's take the straight board as an example. Thumb plays a great role in forehand attack. If the thumb relies heavily on the thumb in backhand push and backhand attack, it will not be able to hold the ball down. As a result, many people use their index fingers to backhand hard and their thumbs are tilted up. As we all know, it is unreasonable for the thumb to become taller and change back to forehand attack. People who also pay attention to pushing and blocking, it is no problem to push the index finger hard when pushing and blocking. The problem is that if the index finger plays a decisive role in forehand attack, it will be difficult for the middle finger and the tiger's mouth to cooperate, which will easily lead to hitting the ball, lifting the elbow and shaking the back. The same is true of the crossbar. If the grip is deep, it is similar to the Japanese straight board. Forehand attack and loop ball may be stable, but the rotation of the ball and the handling of the ball on the table will become stiff If the grip is shallow, the ball in the table is easy to control, but the dynamic return of the ball is also prone to problems. Therefore, the relationship between forehand and backhand should be considered comprehensively when holding the racket. The basic grip method cannot be changed too much, but the actual use must be slightly adjusted, especially the fingers and wrists should play a role.

It is not easy to find a suitable grip, but a slight improvement in grip may bring great potential to the overall technical level, and the yield is high, so it is worthwhile to spend more effort.

The same upper and lower limbs are in the same direction at the same time.

The hitting power of table tennis is basically a bottom-up power transmission process. To put it mildly, some of them, like those described in martial arts novels, infiltrate power from feet to wrists and fingers. Moreover, this penetration is skillful and should be unimpeded, with both strength and adjustment. Many girls, when playing ball, don't work hard at the bottom, they are all on their arms, and the ball is easy to float. So we advocate starting from the lower body, because the lower body is more powerful. The coordination of upper and lower limbs is very important to promote the coordination of movements. I summed it up as two identities-upper limbs and lower limbs simultaneously exerting force in the same direction. In this way, electricity consumption is more economical and reasonable. Some people, first the lower limbs are hard, then the upper limbs are hard, and it is easy to "touch the ball" because the body has lost its fulcrum; On the other hand, if the hand is hard first, it will affect the footwork. People who don't move their feet or use their hands usually have poor footwork and are easy to hit the ball at the back.

Applying this concept of "conduction", we can also find the root of uncoordinated movements more easily-bottom-up.

First find the cooperation between body and hand; If there is something wrong with my hand, I will consider my shoulder first, because if my shoulder is stiff, my big arms, forearms, wrists and fingers will become stiff. If your shoulders are not stiff and your big arms are stiff, your lower forearms, wrists and fingers will be stiff; Forearms are stiff, shoulders and big arms are not stiff, and wrists and fingers will be stiff. Some people have stiff shoulders and only feel stiff hands, but they are not.

Local fine-tuning with relatively consistent trajectory

No matter which project, no matter how complicated the appearance, its principle should be simple, clean and clear. In table tennis, no matter which movement, the trajectory of the body and hands should be basically the same, especially the trajectory of the arms. I think it is unreasonable to change direction in the middle of the air, which will easily lead to distortion of action. Occasionally, you may be able to hit one or two good shots, but in the long run, it is very unstable to take this way as your main action.

Of course, the relative consistency of the overall trajectory does not deny the necessity of local adjustment, but this adjustment depends on fingers and wrists. For example, when the ball returns to the net, my fingers (mainly the middle finger) can be rubbed up more, but the finger friction is not enough, and the force direction of the center of gravity can be further upward. The friction between the center of gravity and fingers is not enough, and the shape may be brighter, but my running track remains the same. No matter whether you attack topspin or backspin, no matter how much you exert and borrow, if your movements are slightly different in form and closely combined with each other, it will be of great benefit to your connection and transformation, and your movements will be more coordinated.

The center of gravity helps to exert strength and help to recover.

The center of gravity and the hand are basically integrated, and they are by no means separated. Therefore, under the premise of not clamping the arm, I think if the hand can be closer to the body, the strength of the center of gravity can be better exerted, and the combination of the two will be easier and the movements will be more coordinated. It is easy for everyone to understand that the center of gravity is helpful for power, but in fact, the role of the center of gravity is far more than that, whether it is forehand and backhand connection, serving or wiping the ball ... The shadow of the center of gravity has always been there. Marin serves well. He said: "My serve below the elbow is very loose. I exert myself when I touch the ball, but I am moderately nervous in other parts of my body. I have to eat hard. When I touch the ball, my hand and center of gravity click in the same direction at the same time. " Others said: "serve, I use the center of gravity to find a point in the first jump, and the stability coefficient is higher." The same is true of the grab ring. Many times, even if the shape is vertical, it doesn't matter. As long as the center of gravity is down and the hitting time is well controlled, you won't catch flies. If the recoil is only pushed back by hand, and the shape is pressed to 180 degrees, it may not work if it is slippery, including the middle control arc of pulling ...-The focus is on your self-confidence, which can liberate your hand and make the pressure on your hand much less.

What I want to focus on is to drive the arm to recover with the center of gravity. Assuming that the recovery is mainly based on the arm, the forward range of the arm attack may be more than two or three feet. If the recovery is still such a long distance, the cricketer needs to work six feet every time. After a few boards go back and forth quickly, because the frequency is too high, my hands are already stiff and I have no feeling. If you can use the center of gravity to help restore, you can counterattack quickly and continuously without obvious backhand, which can give your hand more freedom. With the time saved, your hands can relax, and you can easily find the hitting point and occupy the position ... The benefits are endless.

In practice, there is another point that is often overlooked, that is, the person holding the racket in the right hand does not pay attention to the cooperation of the left half, and the person holding the racket in the left hand does not pay attention to the cooperation of the right half, which weakens the coordination between the left and right. Take the brake as an example. If the right-handed player can't hold it on the left side after he finishes his power, it will be too big to let the hitting action consistently cross the midline of the body and then return. If the action moves near the center line, the left half helps to brake, and your body will recover to the right rear, including returning from forehand to backhand, which will be much easier. The human body has a lot of symmetry: the left shoulder is backward, and the right hand can swing out, but if the left hand stays in front, the right hand can't come out; Connect the arc circle, lift the left shoulder to the left and move the right hand naturally to the lower right; Including attacking ball, pushing block ... all need attention.

The racquet is loose but not tight or stiff.

The leader is skilled. In the process from the back to the front, many people blindly want to exert their strength. From the beginning of holding the handle, their hands are already in a state of high tension, which leads to the inability to accelerate during the whole swing. It looks very difficult, but in fact it is difficult to please, the ball is stiff, which affects the feel in their hands and the return effect is not good.

In fact, if the pre-meeting process is divided into two legs, in the first leg, you can make 20% to 30% of the strength almost enough. The ideal state is "loose but not shaking, tight but not stiff"-relaxing, but not shaking, shaking is easy to get rid of; Nervous, but only moderately bear some force, too much force is counterproductive. Only in this way can we win strength and time for the real shot. In the last stroke, the essence of this stroke should be fully displayed-including hitting the ball, wiping the ball, rotating, rowing and adjusting, all within this stroke. If you master this, it will be beneficial to improve your sense of space and rhythm.

Many people are still concerned about low ball assault and pull-ups. When they meet the golf ball, they will wave their arms to finish the game. But Deng Yaping is not. She has a requirement for arcs when playing cricket. The big ones include the small ones, which are very delicate, and always try to embody the essence of one foot, including playing golf. She will ask the ball to push down through the index finger and jaw, so that the arc can be from top to bottom, so the hit rate is high, which is her advantage. And more people can't highlight the explosive power of that foot and don't think deeply about the technical details.

Continuous running water pulls onions on dry land.

Table tennis players, in extreme terms, fall into two categories-

A kind of people, who don't take the lead, shrink in place, or make a large number of shots in advance, take the lead and then aim for waiting, and almost stop every game. It is easy to sit in the same place, and the starting method is stumbling, which is neither smooth nor laborious, and belongs to "pulling onions in dry land";

Another kind of people, every cricket in the process of moving, the center of gravity exchanged, at least with a small racket. Restore, the racquet and the hand are connected into a ring, never stopping, making full use of the inertia of the action, which seems to be coordinated freely. We call it "flow"

Which category do you want to belong to? I'm afraid no one will choose "pulling onions in the dry land". My understanding is that whether you can be "fluent" depends on whether your performance conforms to the coherence theory. In the whole process of hitting the ball, the center of gravity should be exchanged constantly, and the revived small olive-shaped (or jujube-shaped) trajectory is endless, so as to strengthen coordination and objectively improve the return quality. Of course, this consistency should be adjusted according to the speed and rhythm of each ball, and don't stop: for example, if the ball comes slowly, your center of gravity exchange can be slower, the shot put can be slower, the action can be slightly larger, the hitting distance can be larger, and the strength can be greater, but it is too slow to stop, just a little faster than the incoming ball; When the ball comes quickly, I will move quickly and take the initiative to attack, with a small range of action, a medium distance, a medium "center of gravity" and a medium strength; Defense and fast stalemate, small moves, "small center of gravity", small distance-but without center of gravity, you have to concentrate.

It should be noted that this consistency is mainly from back to front, rather than ups and downs. A high-level player, let me tell you a joke. His height is almost the same every day, and the whole person basically moves continuously on a horizontal line, so it is smooth and harmonious. On the other hand, if you "sit" together, it takes time to go up and down, and then it takes time to go back and forth ... It is inevitable that you will not "pull onions in the dry land".

Six key words are discussed. In the final analysis, what kind of action is a good coordinated action? I think there are inspection standards. This standard cannot be perfect, because different people hold different hands and feel different. You say Wang He and Ma Lin are good moves, so let everyone imitate them? This is impossible and undesirable. In women's hands, Wang Nan and Zhang Yining are a bit left-handed in forehand, while Guo Yue is a bit "tangled" in forehand. Which is worse? It doesn't really matter. The real measure, I think, is whether you can do it-whether you can tighten and relax, whether you can hit the ball in front of you, whether you can exert force and friction, and whether you can adjust it slightly-that's enough.

If we only pay attention to the form of action, but not the connotation, we may go to another misunderstanding. I used to have a brother, and his movements were very good. He is nicknamed "poster", which means that his movements can be posted there as teaching materials, but his actual combat level is not commensurate with his movements, because his hands are not concentrated enough when touching the ball, and the feeling of wiping is not very good. So the movement looks smooth, and it seems that there is no problem, which does not mean that it is really no problem. If you relax, seek fluency and concentrate blindly in the process of completing the action, it will violate the original intention of coordination. Don't think that a force is rigid. Reasonable force should be loose, tight when exerting force and loose when relaxing. This is also a skill. Everyone may now focus on the power technique, while relatively ignoring the relaxation technique.