Beginner
Beginner · Short session
- Beginner
- 36 min
- Partner
The two basic drives and the push: the three strokes every rally is built from.
Session
- Table Tennis Warm-Up (8 min)
- Forehand Drive Basics (10 min)
- Backhand Drive Basics (10 min)
- Cross-Table Push Rally (8 min)
Beginner · Standard session
- Beginner
- 64 min
- Partner
Basic strokes, switching between forehand and backhand, then your first serve practice with a target.
Session
- Table Tennis Warm-Up (8 min)
- Forehand Drive Basics (10 min)
- Backhand Drive Basics (10 min)
- Forehand-Backhand Transition (10 min)
- Cross-Table Push Rally (8 min)
- Serve: Pendulum Backspin (10 min)
- Cool-Down Stretch (8 min)
Beginner · Long session
- Beginner
- 99 min
- Partner
A full club evening: strokes, footwork, serve and receive, the smash, and a pressure game to finish.
Session
- Table Tennis Warm-Up (8 min)
- Forehand Drive Basics (10 min)
- Backhand Drive Basics (10 min)
- Forehand-Backhand Transition (10 min)
- Cross-Table Push Rally (8 min)
- Push Serve Return (10 min)
- Serve: Pendulum Backspin (10 min)
- Smash the High Ball (10 min)
- Deuce Practice Game (15 min)
- Cool-Down Stretch (8 min)
Solo · Short session
- Beginner
- 36 min
- Solo
No partner today: wall rally for touch, then serves at a target and the length ladder.
Session
- Table Tennis Warm-Up (8 min)
- Solo Wall Rally (8 min)
- Serve: Pendulum Backspin (10 min)
- Serve Length Ladder (10 min)
Intermediate
Intermediate · Short session
- Intermediate
- 38 min
- Partner
Footwork and the first attack: Falkenberg, then serve and third ball.
Session
- Table Tennis Warm-Up (8 min)
- Falkenberg Footwork (15 min)
- Short Serve + Third-Ball Attack (15 min)
Intermediate · Standard session
- Intermediate
- 68 min
- Partner
Topspin rally, Falkenberg footwork, receiving the short ball, and serve practice with side-backspin.
Session
- Table Tennis Warm-Up (8 min)
- Crosscourt Forehand-Backhand Rally (12 min)
- Falkenberg Footwork (15 min)
- Receive Short Ball (Push & Flick) (15 min)
- Serve: Pendulum Side-Backspin (10 min)
- Cool-Down Stretch (8 min)
Intermediate · Long session
- Intermediate
- 95 min
- Partner
From fixed to irregular: loop rally, the semi-random switch, the middle ball, third ball, and attacking the long serve.
Session
- Table Tennis Warm-Up (8 min)
- Diagonal Forehand Loop Rally (15 min)
- One or Two Backhands, Then Forehand (15 min)
- Middle Ball Decision (12 min)
- Short Serve + Third-Ball Attack (15 min)
- Attack the Long Serve (12 min)
- Serve: Pendulum No-Spin (Float) (10 min)
- Cool-Down Stretch (8 min)
Solo · Serve workshop
- Intermediate
- 59 min
- Solo
An hour alone that wins points: shadow footwork, wall rally, serve length, a target session and disguise pairs.
Session
- Table Tennis Warm-Up (8 min)
- Shadow Footwork (8 min)
- Solo Wall Rally (8 min)
- Serve Length Ladder (10 min)
- Serve: Pendulum Side-Backspin (10 min)
- Serve Disguise Pairs (15 min)
Off-table conditioning
- Intermediate
- 52 min
- Solo
A day without a table: fast feet, match-rhythm intervals, and the shoulder and back work that keeps you playing.
Session
- Table Tennis Warm-Up (8 min)
- Lateral Shuffles (8 min)
- Rally-Rhythm Intervals (12 min)
- Shoulder External Rotation (8 min)
- Bird Dog (8 min)
- Cool-Down Stretch (8 min)
Advanced
Advanced · Short session
- Advanced
- 38 min
- Partner
Quality over quantity: counter-loop rally and the half-long decision.
Session
- Table Tennis Warm-Up (8 min)
- Counter-Looping Rally (15 min)
- Half-Long Ball: Loop or Push (15 min)
Advanced · Standard session
- Advanced
- 71 min
- Partner
Counter-loop, irregular footwork, short-game touch, and the reverse pendulum serve.
Session
- Table Tennis Warm-Up (8 min)
- Counter-Looping Rally (15 min)
- One or Two Backhands, Then Forehand (15 min)
- Short-Game Touch and Sensitivity (15 min)
- Serve: Reverse Pendulum (10 min)
- Cool-Down Stretch (8 min)
Advanced · Long session
- Advanced
- 91 min
- Partner
A full match-preparation session: counter-loop, Falkenberg, half-long, serve practice, and the third- and fifth-ball sequence.
Session
- Table Tennis Warm-Up (8 min)
- Counter-Looping Rally (15 min)
- Falkenberg Footwork (15 min)
- Half-Long Ball: Loop or Push (15 min)
- Serve: Pendulum Side-Topspin (10 min)
- Third- and Fifth-Ball Attack Sequence (20 min)
- Cool-Down Stretch (8 min)
The drills themselves are under Table tennis training, the fitness exercises under Fitness.
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