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Function Fitness for Table Tennis

I created a workout to help improve your table tennis performance.

We have a lot of dynamic, power based and lateral movements to make you more agile.

I threw in some coordination exercises at the end as a bonus. As always, I hope this helps 🏓

  • 30 minutes
  • Intermediate
  • Agility Ladder · Kettlebell · Training Cones · Dumbbell · Skipping Rope · Tennis Ball
  • Full Body
Table Tennis
Main Routine
Dumbbell Seated Wrist Curl (Palm Up One Hand)
Reps | Weight (kg)
Rest
Dumbbell Seated Wrist Curl (Palms Down)
Reps | Weight (kg)
Rest
Medicine Slam & Toss
Weight (kg) | Time (s)
Rest
Kettlebell Forward Lunge (w/ Rotation)
Reps | Weight (kg)
Rest
Agility Ladder Hop (Two Forward One Back)
Time (s)
Rest
Agility Ladder Hop (Side to Side)
Time (s)
Rest
Agility Ladder Hop (One Foot Side to Side)
Time (s)
Rest
Agility Ladder In & Out (Linebacker)
Time (s)
Rest
Power Crunch (by Gainz)
Reps
Rest
Squat Touch Down (Side to Side)
Time (s)
Rest
Tuck Jump
Time (s)
Rest
Skipping Rope One Hop (Side to Side)
Time (s)
Rest
Hand eye co ordination
Tennis Ball (Drop, Catch)
Time (s)
Rest
Tennis Ball (Bounce, Pass, Catch)
Time (s)
Rest
Tennis Ball (Bounce, Pass, Pass, Catch)
Time (s)

Created by

Leon Ward’s BurnIt
Personal trainer

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