． Preparation posture
When playing table tennis, you must concentrate all your attention before hitting the ball, and judge clearly the landing point, speed and rotation properties of the incoming ball; then quickly move your footwork and choose a reasonable hitting position; use Corresponding batting movements will allow the ball to be hit back accurately and effectively. This requires maintaining a good preparation posture before hitting the ball. A better preparation posture should be conducive to starting quickly, conducive to taking care of the entire table, and conducive to using various techniques to return the ball.
The preparation posture is the basic stance and body posture that suits your playing style during the game. Body posture is the proper posture that an athlete maintains when hitting the ball. The preparation posture is the premise and foundation of table tennis technology. Its quality directly affects the performance of the technology and is also an important factor in determining the outcome of the game. The preparation posture mainly serves footwork movements, creating conditions for accelerating the start and improving the accuracy of hitting the ball, so that it can fully utilize the coordination and cooperation of the whole body, arms, waist, lower limbs and other parts to achieve the intended purpose
The preparation posture includes two parts: body posture and standing position.
(1) Body posture
Stand with your feet shoulder-width apart or slightly wider than your shoulders, your knees slightly bent, your front feet on the ground (mainly push on the ground with the inside of your feet), your toes Press the ground slightly with your heels slightly off the ground. Place your center of gravity between your two feet. Lean your upper body slightly forward and tuck your abdomen. The arm holding the racket is naturally bent. The elbow of the straight-grip racket is slightly outwards. The racket is placed on the right side of the abdomen. In front, the wrist is naturally relaxed, the racquet head is pointing to the right and diagonally forward, the elbow of the horizontal grip is downward, the forearm is naturally raised horizontally, the wrist is naturally relaxed, the racquet head is pointed upward, and the non-racquet holding arm is naturally bent on the left side of the body. Keep your eyes on the incoming ball.
(2) People with different playing styles have different stances
For pen-hand shooting, left pushing, right attacking, the left foot is generally slightly ahead of the right The position of the left foot is basically on the extension line of the left side of the table. The distance between the body and the end line of the table is about 40 cm.
The positioning for pen-hand shooting and fast-break shooting is basically the same as above, but the distance between the body and the end line of the table is about 50 cm. The position for pen-hold loop play is with the left foot in front and the right foot behind. The left foot is basically located about 25 cm outside the extended line of the left side of the table. The body faces the left corner of the opponent's table, and the distance from the left corner of the table is about 60 cm. When playing horizontally, the left foot can be slightly ahead of the right foot, or the feet can be basically parallel, and the left foot should be basically on the extension of the left side of the table. The distance between the body and the end line of the table is about 65 cm.
The defensive position (including cutting and attacking combined play) is with the feet basically parallel, and the left foot is on the extension of the left side of the table. The distance between the body and the end line of the table is about 1 meter.
Common mistakes in preparation postures and how to correct them
1. The feet are too wide apart, the hips sit back, the posture is rigid, and the whole foot is on the ground, which affects the start. The reason is unclear understanding of correct actions. Although a wider stance can increase the support surface of the two feet and lower the center of gravity of the body, making it more stable, it will affect flexible starting and slow the starting speed. Correction method: Explain the essentials clearly, and the teacher demonstrates from the side, emphasizing that the students master the correct movements during the practice, and reminds the students to keep a moderate distance between the feet, bend the knees and buckle in, lean the upper body slightly, hold the chest and abdomen, and touch the ground on the inside of the forefoot. Two people work in pairs to do exercises with each other, correct each other's mistakes, use command signals to do quick foot-raising exercises, and trot in place to listen to commands and practice preparatory postures.
2． The stance of the feet is too narrow, the upper body is too straight, the center of gravity is too high, and the waist is not bent. The reasons for being too narrow are insufficient mastery of correct movements, fear of fatigue, and poor leg strength. Although being too narrow can reduce the supporting surface and start relatively quickly, the stability of hitting the ball is poor. Correction method: First do more low posture exercises. Opposite each other, the two people were doing speed competition exercises in squat positions with bare hands behind the stage (half a minute or one minute, the one with the most reps won). Do more leg-strengthening exercises and weight-bearing exercises. Pay attention to cultivating a hard-working spirit.
3． The legs are splayed out, the posture is stiff, the movements are uncoordinated, and the center of gravity is backward. It is easy to cause errors such as unstable center of gravity, delay in kicking off the ground in time, slow start and failure to reach the right position. The main reason is vague understanding of correct movements. Correction method: In daily practice and teaching training, do more movement exercises in the relaxed and micro-moving state; jog on the spot or while walking and listen to commands to prepare for posture exercises; two people face each other and do exercises together with moving steps, and observe each other to correct mistakes. action.
2． Footwork
Zhuang Zedong, a famous table tennis player in my country, pointed out: "The beginning of every hitting movement and the source of power come from the feet and legs. Footwork is the basis of movement." In table tennis In training, we often focus on technique training and ignore footwork training. The landing point of the ball in the game is ever-changing, and the quality of an athlete's footwork will directly affect the quality and accuracy of the ball, thereby affecting the improvement of technical level. With the continuous development and improvement of table tennis, it is impossible to adapt to the needs of training and competition without flexible footwork.
Footwork is the life of table tennis. So what is footwork? Footwork refers to the method of footwork a batter uses to select the appropriate batting position. Its characteristics are: fast starting, fast moving and fast frequency. It is the hub for timely and accurate use and connection of various technical actions, and is also a powerful guarantee for the execution of various technologies.
In many cases, poor return quality or mistakes are due to poor footwork, but people tend to hold the responsibility for the technique. According to the analysis of on-the-spot table tennis statistics, if you move 100-250 times per game, the moving distance is about 1000-3000 meters. This illustrates the importance of footwork movement and its close relationship with physical fitness. Therefore, footwork training in table tennis for teenagers and beginners should be focused on and strengthened.
The distinction between table tennis footwork: In terms of movement range, there are three different ranges: large, medium and small. In terms of movement direction, there are different movement directions such as forward, backward, left, right, diagonally forward, diagonally backward, etc. In terms of movement methods, there are single foot, double foot, and cross movement. In terms of movement forms, there are translation, sliding, jumping, etc. The types include: skip step, single step, step, parallel step, cross step, small broken step, etc.