View this plan on Fitain

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

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Exercises

Main Routine

Dumbbell Seated Wrist Curl (Palm Up One Hand)
  • Forearms
  • Beginner
Set Reps Weight (kg)
1 12
2 12
Dumbbell Seated Wrist Curl (Palms Down)
  • Forearms
  • Beginner
Set Reps Weight (kg)
1 12
2 12
Medicine Slam & Toss
  • Full Body
  • Intermediate
Set Weight (kg) Time (s)
1 40
2 40
Kettlebell Forward Lunge (w/ Rotation)
  • Quadriceps · Hamstrings · Glutes · Abdominals
  • Intermediate
Set Reps Weight (kg)
1 14
Agility Ladder Hop (Two Forward One Back)
  • Calves
  • Beginner
Set Time (s)
1 40
Agility Ladder Hop (Side to Side)
  • Calves
  • Beginner
Set Time (s)
1 40
Agility Ladder Hop (One Foot Side to Side)
  • Calves
  • Intermediate
Set Time (s)
1 40
Agility Ladder In & Out (Linebacker)
  • Calves
  • Intermediate
Set Time (s)
1 40
Power Crunch (by Gainz)
  • Abdominals
  • Advanced
Set Reps
1 14
Squat Touch Down (Side to Side)
  • Calves · Hamstrings · Quadriceps · Glutes
  • Beginner
Set Time (s)
1 40
Tuck Jump
  • Full Body
  • Intermediate
Set Time (s)
1 40
Skipping Rope One Hop (Side to Side)
  • Full Body
  • Intermediate
Set Time (s)
1 40

Hand eye co ordination

Tennis Ball (Drop, Catch)
  • Full Body
  • Intermediate
Set Time (s)
1 40
2 40
Tennis Ball (Bounce, Pass, Catch)
  • Full Body
  • Intermediate
Set Time (s)
1 40
2 40
Tennis Ball (Bounce, Pass, Pass, Catch)
  • Full Body
  • Intermediate
Set Time (s)
1 40
2 40

Created by

Leon Ward’s BurnIt
Personal trainer

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.