Typically, playing about 60-65% forehand and about 35-40% backhand will allow you to cover the table best. However, for some of my students, I give some flexibility as each player/style/age/conditioning/body type is unique. Because the forehand zone is larger, most players practice forehand footwork or full-table footwork. I have rarely seen players practicing backhand footwork.
During the last 10 years, I have really struggled with back injuries, even to the point of being bedridden. Today, I would like to make a few suggestions to you, so that you can avoid hindering your tt game with back problems.
In table tennis, every drill should have a purpose. One distinction that needs to be made is the difference between training and warm-up. When you see professional players warming-up at tournaments, they might do some forehand, backhands, and a simple footwork drill. That might be about it at tournaments. However, their daily training routine might look drastically different. Here are a couple thoughts on this concept.
Learn new table tennis exercises by watching these 2 short videos
Dear Table Tennis Students,
This year, I'll be assigning each of you a daily training routine that focuses on leg and core fitness specifically designed to improve your table tennis game. I will be e-mailing each of you individually for your daily assigment. To make it easier for you, I have created these 2 videos so that you can copy how I do these exercises. Please refer back to these videos regularly so that you can ensure that you will be doing the fitness training correctly.
Studies of have shown that the discs in your spine are swollen up to twice the normal size when you first wake up in the morning. With light activity, the swelling reduces after about 2 hours. Before you set your alarm clock next Saturday morning before that tournament, consider adding those 2 hours to help your back reach its peak potential:
Wake up at 6am
Light walk, breakfast, stretching, light jog 6am-8am
Start practice on the table 8am
First tournament match 9am