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Fascia training for table tennis

Better recovery with these exercises for table tennis players

Duration
18 Min
Exercises
10
Difficulty
Beginner
Products used in Routine
Ball 08
DUOBALL 08
Super Band
Standard

When you think of the term table tennis, you probably imagine a fun leisure activity that most people play in the garden or basement. But of course, table tennis is also a sport that is played competitively all over the world. In this training plan, we will show you our top exercises for professional table tennis players. These can help prevent tension and boost recovery.

Areas of the body that are heavily used in table tennis
  • Arm musculature
  • Rotator cuff (shoulder)
  • Thigh musculature
  • Calf musculature
What you should pay attention to during training
  • Slow pace of execution
  • Calm breathing (the exhalation may be slightly longer than the inhalation)
  • Relax the muscles
After every training session

Do these table tennis recovery exercises before or after every training session to boost your recovery and prevent tension.

Subscapularis Massage

Position the BLOCK crosswise at shoulder height against a wall. Stand sideways to it. Position the BALL in the lower part of your armpit. Press it transversely backwards into the tissue.
Product
Seconds per side
60
Body part
Shoulders
Training Goals
Recovery, Mobility

Shoulder Massage

Lie on back. Position the BALL under your shoulder. Move upper body back and forth to roll out shoulder.
Product
Seconds per side
60
Body part
Shoulders
Training Goals
Recovery, Mobility

Broomstick Stretch

Come to a hip-width stance. Grasp the SUPER BAND in front of the chest and pull it apart. With arms extended, bring the band over your head.
Product
Seconds
60
Body part
Shoulders
Training Goals
Activation, Mobility

Upper Arm Massage

Position the DUOBALL against the wall in standing position. Lean against it with the upper arm. Slowly roll the DOUBALL up and down by bending and stretching the knees.
Product
Seconds per side
60
Body part
Shoulders, Upper arm
Training Goals
Recovery, Mobility

Forearm Massage

Position the back of your forearm on the DUOBALL. Slowly roll back and forth along the forearm.
Product
Seconds per side
60
Body part
Forearm
Training Goals
Recovery, Mobility

Wrist Extensor Stretch

Extend your arm. Let your fingers fall down. The palm of your hand faces you. Pull your hand towards your body.
Product
Seconds per side
60
Body part
Forearm
Training Goals
Recovery, Mobility

Wrist Flexor Stretch

Stretch one arm. Turn the palm towards the ceiling. Grasp your fingers with the other hand. Pull them towards you.
Product
Seconds per side
60
Body part
Forearm
Training Goals
Recovery, Mobility

Quads Massage

Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.
Product
Seconds
90
Body part
Thigh
Training Goals
Recovery, Mobility

Hamstring Massage

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.
Product
Seconds
90
Body part
Thigh
Training Goals
Recovery, Mobility

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
Product
Seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Products for regeneration in table tennis

8 cm Ø

BLACK
YELLOW
GREEN
+4

Intensive & precise against pain & hardening

Ball 08

€10.90
8 cm

BLACK
BLACK/GREEN

Targeted massage for neck, back and shoulders

Duoball 08

€18.90
Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+4

The mother of all foam rollers

Standard

from
€29.90
Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
Powerful trio

3 times super power: all skin-friendly training bands in one set

Super Band Set

€59.90
WITH VIBRATION

Efficient recovery with vibration technology - at home or on the go 

Fascia Gun

€189.90
Premium Quality

Black
Coral
incl. gymbag

Optimal size, lies perfectly on the floor & doesn't slip

Mat

from
€79.90
Bestseller

German Design Award Winner

Recovery Pillow

€89.90
Get 10% discount on your next order

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers