CLASS FORMAT
Exercises
1. Yoga related
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Deep, relaxing breaths with hands slowly carried overhead (inhale), and down (exhale); Repeat 3-5 times
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Neck exercises: Turn left, right, circular rotations; chin tuck (touching chest)
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“Pistol of Love” – weight on heels, hands forming pistol carried overhead, stretching toward ceiling while looking up at ceiling, done while leaning backwards. Repeat 2 times.
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“Pistol of Love” – formed this time behind back; arms down, stretching down. Repeat 2 times.
2. Wrist/arms/hands/fingers
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Shake out hands; arms thrust forward
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Finger grips – with arms extended horizontally, fingers flexed
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Finger taps – thumb touching each finger, both hands simultaneously.
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Wrist rotation – with arms thrust forward in horizontal position, rotate wrists back and forth (abduction/adduction).
3. Torso twist
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Lateral and medial rotations, 180 degrees, five times
4. Balancing
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Standing tree, airplane, Romberg – one foot lined up behind the other; eyes open, eyes closed; hold position (stance) for 3-5 seconds.
5. Aerobic
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Jumping jacks, knee lifts in place (touching elbow to knee while raising leg); straddles (back and forth laterally
6. Ping Pong Coordination exercises
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Bounce ball off racket 10 times, dominant and non-dominant hands.
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Reverse hits – 10 times while alternating hits on both sides of the racket
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Big bounce (high bounce) off racket and then allowing ball to stop bouncing while controlling racket.
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Walking while bouncing ball on racket.
Ping Pong Demonstration
An instructional block, 3-5 minutes a different facet of table tennis demonstrated each week (e.g., forehand push, backhand topspin)
Main Ping Pong Session
Approximately 1 hour consisting of 3 or 4 rotations
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Singles tables, doubles, instructional table (one on one instruction for those Pongers starting out)
