Interval footwork conditioning

Setup

1. At one end of a table, cones mark the wide forehand, the wide backhand and a spot about a metre behind the centre; the ready spot is just behind the middle of the end line.
2. Pairs: one player works with a bat, the other calls cones and keeps time. Clear every ball off the floor first; this drill is ball-free.
3. Warm up thoroughly beforehand, especially the calves, knees, hips and ankles, and wear non-slip indoor shoes.

How it runs

1. The caller names a cone; the worker moves to it with proper table tennis footwork, plays a full shadow stroke there, and returns to the ready spot.
2. Work for 20 to 30 seconds, then swap so the caller works and the worker rests and calls. That gives a rest at least as long as the work.
3. Do six to ten intervals each, depending on the group. Early in a block of training, start with fewer and add one or two as fitness improves.
4. Finish with an easy jog and calf and quad stretches.

Coaching points

• Side-steps for short distances, a crossover step for the wide ball on the far side.
• Stay low with the weight on the balls of the feet; push off the outside foot.
• Every shadow stroke is a real stroke with full rotation, not a flick of the arm.
• Recover to the ready spot before the next call, and split slightly as the call comes.
• Stop at once with any pain in the calves, knees, ankles or back; fatigue is fine, pain is not.

Common mistakes

• Crossing the feet on short side-steps and losing balance.
• Standing upright as fatigue builds.
• Rushing the strokes to fit more in, so the shadow play loses its shape.
• Cutting the rest short or skipping water breaks.