A Fitness Approach to Table Tennis

Physical Education Grade 8 Digital Lesson

Lesson Overview

Beginning:

• Lesson Context
• Lesson Purpose and Outcomes
• Links to Nova Scotia Curriculum
• How to Use this Digital Resource

Middle:

• Framework of Exercise Program
• Learning and Participating in Fitness Exercises or Alternate Fitness Exercises

End:

• Content review
• Learning check
• Opportunity for Feedback

Lesson Context

• Table tennis (ping pong) is a leisurely sport that can be enjoyed by people of all ages and abilities. This digital resource is meant to provide education regarding specific exercises that many students can do at home. These specific exercises are designed to functionally improve movement, positioning, and footwork while playing a table tennis game for beginner, intermediate, or advanced players. Even if you may not have table tennis equipment at home, these exercises are still beneficial for general fitness.
• Within the wider context of the physical education unit covering table tennis, this lesson would fit into the earlier lessons that emphasize footwork and positioning fundamentals. Prior to this lesson, students should have working knowledge about table tennis etiquette, scoring, rules, and gripping the paddle. After this lesson the focus would be on shot types, serving, as well as timing and rhythm concepts.

Links to Nova Scotia Physical Education Grade 8 Curriculum

General Curriculum Outcome B: Students will be expected to demonstrate competencies of skills and movement concepts and strategies through participation in diverse physical education pursuits.

B8.1 - Students will be expected to demonstrate competency in skill combinations and movement concepts within dance, educational gymnastics, games, and active pursuits.

B8.2 - Demonstrate competency in skill combinations and movement concepts while applying various strategies

B8.3 - Analyze decision-making skills while applying skills, skill combinations, and movement concepts as adaptations are placed on settings, space, time, rules, and tasks

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Lesson Goal

This lesson is designed for young people to independently learn about table tennis specific exercises and movements that will contribute to their understanding and practical knowledge about playing a game of table tennis. The main purpose of this lesson is to develop personal fitness while using the exercises to become a better table tennis player. This fitness workout will simulate table tennis movement, positioning, and footwork concepts within a real match. Practicing these exercises will improve personal fitness as well provide an advantage to using similar movements within a table tennis match.

How to use this Digital Lesson

1. Consider where you have enough space (inside or outside) to perform the exercises. Make sure area is flat, spacious, clear, free of obstacles or tripping hazards. No table tennis equipment is required. If you do not have enough space or materials (such as a spot marker), for a certain exercise, you may skip it. If you have a ping pong paddle, you may hold it (using a handshake grip) while doing these exercises.
2. The videos are broken into sections and the slides should be followed in order. The section time segments are indicated in the slide title. Only perform the exercises demonstrated within this time segment. Watch the video sections first to understand the exercise, read the description, and do any set up before you begin the exercises. Once you understand the correct technique and form of the exercise, you may begin for the specified duration or number of repetitions.
3. There are questions associated with the exercises or concepts. Think about a response for these.

Overview of Lesson Activities

• Warm-up
• Review of athletic stance and side stepping
• Exercise 1 - Side stepping while changing directions (with or without partner)
• Exercise 2 & 3 - Jumping to and from zones with 1 leg and 2 legs
• Exercise 4 - Side stepping shuttle style
• Exercise 5 - On the spot sprinting while changing directions
• Exercise 6 - Moving forwards sidestepping while going through markers
• Exercise 7 - On the spot jumping and sidestepping variations
• Exercise 8 - Body weight exercise - Your Choice
• Cool down
• Alternate Activity: Sit Down Fitness Routine

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Warm up exercises (0:24-5:55)

• Consider why a warm up is beneficial before playing table tennis. The explanation at end of video.
• Follow along with the video, for a table tennis specific approach to warming up.

Table Tennis Stance (0:39-2:33)

• Don’t stand tall or too upright, your weight will be too much on your heels.
• Put your feet at least shoulder width apart, bend knees slightly, and lean slightly forward.
• Try to make 3-4 quick, short, side stepping movements from side to side.

Notice the Difference in Mobility with the Stances (2:38-3:20)

• Before watching the video, try to figure out why a wider and stance with weight focused on the front of your feet would be more beneficial in table tennis rather than a narrower stance with weight focused on your heels.
• Hint: Try moving from side to side in both stances, and determine which stance would be better for a table tennis play style.

Exercise 1 - Sidestepping (0:15-0:57)

• This exercise can be performed by yourself or with a partner.
• You will move side to side in the athletic stance. You can change your side-to-side direction at anytime.
• The video demonstrates one person mirroring the movements of their partner.
• After 1-2 minutes you can switch roles and the other person will start the mirror the movements.

Exercise 2 & 3 Preparation - Setting up Jumping Zones

Set jumping zones using rings, string, or chalk. These zones can be in the shape of a circle. You will jump to and from these circles using one foot or two feet. If you don’t have any materials, just focus on completing the involved movements and jump to and from imaginary zones. All jumping zones should be within comfortable jumping distance (not too close or far away from you) and the zones should be big enough to comfortably land in. Only jump into the centre of your zone, and do not land on top your materials (such as a ring). You may have up to 10 jumping zones set up in various placement patterns as indicated on the following slides.

Once you are set up, proceed to the next slides to begin your jumping activities.

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Exercise 2 - Jumping to and from Zones (0:58-1:42)

1. Jump with both legs to/from all areas. Areas are distributed diagonally and in the frontal directions at different distances. Do this 2 times.
2. Jump with both feet in area, then both feet out of the area, in zones that are in a straight line. Do this 2 times.

Exercise 3 - Jumping to and from Zones (1:43 - 2:31)

3. Jump with 1 foot between the areas in a frontal or diagonal direction, with areas of differing distances. Do this once with your left leg, then once with your right leg.

4. Now jump with either 1 foot or 2 feet depending on the color or designation of the jumping area. Do this 2 times.

Exercise 4 - Sidestepping Shuttle Style (2:32 - 2:54)

• This exercises will involve side stepping to and from 6 different marked positions. The 6 different positions are evenly spaced a far distance a part.
• Begin at position 1. Side step to position 2, then side step back to position 1.
• Now side step to position 3, then back to 1.
• Side step to position 4, then back to 1. Repeat this process until you have reached position 6 and went back to 1.
• Repeat this process twice.

Exercise 5 - Sprinting on the Spot (2:56-3:56)

From an athletic stance, you are 1) slightly lifting up your right foot while your left foot is planted, then 2) planting your right foot while slightly lifting your left foot. This process is done at a rapid pace while moving forward or backwards based on a cue. The cue may be 1 clap from a partner to move forward. Then 2 claps will be to move backwards. If you don’t have a partner, you can move forwards and backwards at random time intervals on your own. This exercise can be performed for 1-2 minutes.

Exercise 6 - Sidestepping Agility (0:18-0:39)

• Preparation: set up 12 spot markers evenly spaced in a straight line. If you do not have markers, complete the movements without them. Start at the beginning of the markers in the athletic stance. Do not contact the markers when performing this exercise.
• Move in a forwards direction while sidestepping in between the markers.
• Perform this exercise 3 times. Increase your speed each time you do it.

Exercise 7 - Jumping and Sidestepping (3:27- 4:37)

1. Jump on the spot. Your jumps do not need be high, just slightly off the floor. Do this for 1 minute.
2. While still jumping on the spot, alternate feet movement from front to back. So as you move your leg foot ahead, your right foot moves backwards, and vice versa. Do this for 1 minute
3. Now you will jump with both feet from side to side. Do this for one minute.
4. Enter the athletic stance. Perform 2 side steps and perform a shadow stroke as seen in the video. Then perform 2 sidesteps the other way and do another shadow stroke. This will be 1 minute.

Exercise 8 - Body Weight Exercise, Your Choice

Do you have a favorite body weight exercise that you like to do? Now is your chance to incorporate this exercise in the workout. Choose a number of repetitions that you are used to doing. Some examples may include sit ups, push ups, squats, pull ups, dips, or many others. Choose one of your favorite exercises and do it now. Remember to pay attention to proper form, technique, and the space around you.

• Why did you choose this exercise?
• How is this exercise type different than the ones you just did?
• How will doing this type of exercise impact your ability to play table tennis?

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Exercise 9 - Cool Down

• Spend 5 minutes gently walking to allow your heart rate to decrease gradually.
• While using this time to cool down, think about how these exercises might impact your ability and form while playing a game of table tennis.
• Connect these exercises to how you would move during a table tennis game.

Exercise 10 - Alternative Learning

If you have difficulty following along or remembering the form or technique for each exercise, ask a someone you’re living with for some help. They can help you keep on track with each exercise and monitor your form and duration of each exercise.

If you have any mobility issues that prevents you from participating in any of the previous exercises, please go onto the next slide to follow along with fitness exercises from a seated position. Only do the exercises you feel comfortable doing. These seated exercises are still relevant towards your table tennis development, as they focus on improving range of motion, flexibility, and conditioning related to movement. While you are sitting, you can also practice shadows strokes, in which you simulate paddle movement without actually having a paddle. Even if you have mobility issues, there are adapted ways of playing table tennis, which include sitting down while playing.

Exercise 10 - Fitness from a Seated Position

Content Review

• The goal of this lesson was to learn fitness exercises that would be useful for preparing to play table tennis.
• A warm up phase in your exercise routine is important for lowering your risk of injury and preparing your body for movement. A cooldown phase is important for decreasing your heart rate and returning to your usual activities.
• The athletic stance is the fundamental position in table tennis that players use to quickly and efficiently move while playing table tennis. It involves bending your knees, leaning forward, and having your feet shoulder width apart.
• There are many different agility types of exercises mentioned that can help you improve your movement within table tennis. This is because you are activating muscles and following movement patterns that are important in table tennis play.
• Incorporating a body weight exercise is beneficial for increasing the resistance involved with a certain movement, which will lead to becoming stronger.

How to Know You Have Learned - Answer These Questions

• What must you do to be in an athletic stance?
• What are the advantages of being in an athletic stance?
• From what you know, instruct another person how to make an athletic stance. See if your instructions match the content from this lesson.
• Are you able to do these exercises with proper form and technique without following along with the videos and minimal help from others?
• Why are these types of exercises important in table tennis?
• Why would you want to a body weight exercises in addition to the other movement exercises?

Opportunity for Feedback

• Do you feel more confident in your fitness and ability to move like a table tennis player?
• Do you understand the different types of exercises and how to do them?
• Do you need more time reviewing the movement strategies and different exercises?
• Do you need more time to consider and practice these fitness techniques?
• Are you comfortable with these concepts and ready to begin learning how to hit the ball?

In the case of a follow-up lesson, you may direct this feedback to the physical education teacher to provide input on how subsequent lessons may progress.