Table tennis (single)
Reps10 times
Calories burned53 kcal
LevelBeginner
Changing duration and load is available in our application
For singles practice (wall training), one half of the table is lifted vertically, turning it into a reflective surface. The player serves the ball so that it hits the horizontal part of the table, bounces off the vertical panel, and returns. The goal is to continuously hit the returning ball, training stroke consistency and reaction speed. This format does not involve scoring and focuses on technique practice without a partner.
How to perform the exercise
10 times
53 kcal
Control your movement and do not rush.
01
Setup
Raise one half of the table vertically as a reflecting surface.
02
Serve
Serve the ball so it bounces off the table and the vertical panel.
03
Return
Return the ball continuously.
04
Stance
Keep an active stance with the knees slightly bent.
05
Reaction
Watch the trajectory and react quickly.
06
Rhythm
Keep an even rhythm of strokes.
Variants
Beginner
Practice strokes at a slow pace.
Middle
Keep a moderate pace for 20–30 minutes.
Professional
Increase the speed and length of the rally.
Which muscles are working
The main load falls on the calves, quads, thighs and core muscles.
Benefits of the exercise
Balance
Improves reaction and coordination.
Strength
Trains the legs and torso.
Simply
Lets you train without a partner.
Contraindications
Acute shoulder or back pain.
Sharp movements without a warm-up.
Poor court lighting.
Recommendations
Coordination
Play 20–30 minutes 3 times a week.
Technique
Keep an active stance and an even rhythm.
