Generate explosive force for winning shots and rapid court coverage.
This junior-level program targets power development for table tennis athletes at the ages 12-18 stage. The exercises are selected to address the specific physical demands of table tennis competition.
Each session follows a structured warm-up, main training block, and cool-down protocol. Training frequency should align with your competition calendar and recovery capacity.
Program Design
The Junior level uses 2 sets per exercise with appropriate rest periods (90 seconds) to maintain quality of movement while building power capacity.
Get Started
Create a personalized power training program tailored to your specific needs, competition schedule, and recovery capacity.
Sample Workout
8 exercises
•
Junior level
•
Gear: mat, barbell, dumbbells, finger exerciser or table tennis ball, dumbbell or wrist roller, grip strengthener or towel, kettlebell, and dumbbells (optional)
| Exercise |
Sets × Reps |
Rest |
Gear |
Dynamic Core Exercises
Core stability for the balanced footwork and rotational power needed in table tennis.
|
2 × 18-18
|
90s
|
mat
|
Deadlifts
Develops posterior chain strength—hamstrings, glutes, and lower back. Critical for generating power from the legs during strokes and sprints.
|
2 × 3-5
|
90s
|
barbell
|
Dumbbell Rows
Unilateral back strengthening. Improves shoulder stability and stroke power on both sides.
|
2 × 6-7
|
90s
|
dumbbells
|
Finger Dexterity Drills
Fine motor control for precise paddle adjustments and spin generation.
|
2 × 12-12
|
90s
|
finger exerciser or table tennis ball
|
Forearm Endurance
Builds the forearm stamina that prevents fatigue during long rallies and enables consistent topspin.
|
2 × 12-18
|
90s
|
dumbbell or wrist roller
|
Grip Strength Training
Builds the grip endurance needed for long matches and consistent paddle control.
|
2 × 18-18
|
90s
|
grip strengthener or towel
|
Kettlebell Swings
Hip-hinge exercise that develops explosive posterior chain power. Great for generating force in overhead strokes.
|
2 × 9-12
|
90s
|
kettlebell
|
Lateral Lunges
Lateral leg strength for side-to-side movement. Essential for covering the width of the court efficiently.
|
2 × 6-7
|
90s
|
dumbbells (optional)
|