Power in table tennis is largely down to the weight transfer. If you get this right, and the Chinese are brilliant at this, you're going to have loads of power in your strokes because you are transferring your weight into the ball instead of just using your arm

0 Minute Mark
Forehand to Forehand Counterhit – 2½ min
Backhand to Backhand Counterhit – 2½ min

5 Minute Mark
Forehand Loop to Block – 5 min
Swap roles 5 min

15 Minute Mark
Backhand Loop to Block – 5 min
Swap roles – 5 min

25 Minute Mark
Falkenberg Drill – 5 min
Swap roles – 5 min

35 Minute Mark
Loop to Loop – 5 min
OR
Smash to Lob – 2½ min
Swap roles – 2½ min

40 Minute Mark
Push to Push – 5 min

50 Minute Mark
Serve, Return, Open – 5 min
Swap roles

1 Hour Mark
Cool down

2.Coordination:Nearly all skills in rugby will have a manipulation and coordination movement skill foundation. Passing the ball, receiving a pass, catching a high ball, kicking the ball, tackling and scrummaging are all rugby specific skills that are manipulation and coordination based.

 

3.Reaction:Reaction speed for rugby is so important in order to ensure you're the first one to engage in the scrum, time the pick up of an oddly bouncing ball, turn and chase a kick or make a tackle on an attacker you didn't see coming.

 

4.Power:It is power that allows a player to break a tackle, lift a lineout jumper or clear opponents out of a ruck. Power comes from strength applied at speed, a concept known as Rate of Force Development (RFD). The higher your RFD the more power you can produce, so your training should target your RFD.

 

5.Speed:Speed refers to quickness of movement and, in rugby at least, that normally means sprinting. Rugby can often devolve into a foot race – both when attacking or defending – where the faster sprinter scores the try or makes the vital tackle. In contrast, power is strength produced quickly.

Perform accessories in any order.

Week 2: Speed Upper — Position Player

Perform accessories in any order.

Week 4: Heavy Upper — Position Player