Unit 4 — Fundamental Skills of Sports: Table Tennis

Table tennis began in England in the late 1800s as an after-dinner game and was sold under names like Ping-Pong and Gossima. Today it is an Olympic and Paralympic sport governed by the International Table Tennis Federation (ITTF). In India it is run by the Table Tennis Federation of India, and players such as Achanta Sharath Kamal and Manika Batra have won Commonwealth Games gold medals for the country.

The equipment

• Table: 2.74 m long, 1.525 m wide and 76 cm high, with a dark matte top and a white line around the edges. The short lines at each end are the end lines.
• Net: 15.25 cm high, stretched across the middle.
• Ball: 40 mm across and only about 2.7 g, made of plastic, white or orange.
• Racquet (bat or paddle): a wooden blade covered with rubber. In competition one side is black and the other a bright colour such as red, so the opponent can see which side you used.

Scoring in brief. A game goes to 11 points, and you must win by 2 clear points (so 12-10 or 13-11 if it reaches 10-10). Each player serves two points in a row, then the service passes over. At 10-10 the serve changes after every point. A match is usually the best of five or seven games. In class you will play shorter five-point games.

How every practice session is built. Each skill in this unit follows the same plan:

• Warm-up that prepares the joints the skill will use, for example wrist circles before grip work or jogging and ladder steps before footwork.
• Skill taught in four phases: stance, backswing, strike and follow-through.
• Lead-up activity, a small game that makes you repeat the skill many times.
• Cool-down with slow stretching and deep breathing.
• Circle time, a short discussion about what you felt and learnt.

Table tennis is a recreational game for families, a remedial activity that keeps older people active, and a fast competitive sport. It has 11 Paralympic classes: classes 1-5 for wheelchair players, 6-10 for standing players with a disability and 11 for players with an intellectual impairment. It is truly a game for everyone.

The grip is the way you hold the racquet, and it is the first skill in any racquet sport. A good grip lets the wrist move freely, keeps the racquet face steady at contact and lets you switch quickly between forehand and backhand. A bad grip makes every later stroke harder.

1. Shakehand grip (the most common grip in the world today)

• Hold the racquet as if you are shaking hands with it, with the blade standing on its edge.
• Rest the thumb on the forehand rubber and the index finger along the bottom edge of the backhand rubber, both roughly parallel to the straight edge of the rubber.
• Wrap the other three fingers gently around the handle.
• Keep the grip loose, as if holding a small bird. A tight grip locks the wrist and kills both feel and spin. You tighten slightly only at the moment of contact.

2. Penhold grip

• Hold the racquet near the blade the way you hold a pen, with the thumb and index finger around the neck of the handle.
• The other fingers curl behind the blade on the back side.
• There are two styles: the Chinese penhold, where the back fingers are curled, and the Japanese penhold, where they are stretched straighter across the back.

Penhold gives a very strong forehand and quick wrist play close to the table, but the backhand is harder to learn, so most beginners and most modern players use the shakehand grip.

How to practise: ball tapping. Stand and bounce the ball up and down on the racquet.

• Forehand tapping: the thumb side of the racquet faces up.
• Backhand tapping: turn the hand so the index-finger side faces up.
• Alternate tapping: flip the racquet each time, forehand, backhand, forehand.

Do each for two minutes and count your taps. Then try it while walking, jogging in a straight line or moving in a zig-zag. Listen to the sound: a clean tap from the centre of the racquet sounds the same every time. This builds eye-hand and sound-hand coordination, which this game depends on.

Judge yourself. Can you hold the grip without your knuckles turning white? Can you switch from forehand to backhand tapping without the ball falling? If yes, you are ready for strokes.

Many beginners think table tennis is played with the arm. In fact good players win because their feet put them in the right place early. The table is 1.525 m wide, and the ball can come anywhere along that end line and even wide of it. Footwork lets you meet the ball in a comfortable spot: in front of the middle of your body for a backhand, and a little to your side for a forehand.

The ready stance

• Feet slightly wider than shoulder-width.
• Knees bent, body leaning a little forward from the hips.
• Weight on the balls of the feet, heels light, so you can push off in any direction.
• Racquet held in front of the body at about table height, in a neutral position between forehand and backhand.
• Stand about an arm's length from the table.

Types of footwork

• Side-to-side (shuffle) step: push off one foot and slide sideways without crossing the feet. Used most often.
• In-and-out footwork: step in towards the table for a short ball, then step back out to your ready distance.
• Pivot step: turn your body, usually to play a forehand from the backhand corner.
• Crossover step: cross one foot over the other to reach a very wide ball.
• One-step footwork: a single step for a ball that is only slightly out of reach.

Moving well

• Forward: step in with the leading foot and shift your weight onto it, staying low.
• Backward: push off the front foot and keep the body centred.
• After every stroke, recover to the ready stance. This return is the follow-through of your feet.

Lead-up game: Left, Right, Forward, Back. A teacher or feeder calls a direction and players move as fast as they can while staying balanced. A slow or wrong move gives a point against you, and five points puts you out. Later the feeder adds a ball, so you must move and hit at the same time. Cones or a ladder can mark positions to touch.

Check your footwork. After a move, are you still balanced, or do you stumble? Are you hitting with your feet already set, or still running? Footwork is good when you arrive before the ball does.

The forehand push is a defensive, controlling stroke used to return a short, low ball, especially one that carries backspin. It is gentle, but it is not weak. A good push keeps the ball low so the opponent cannot attack it, and it gives you time to set up your own attack. The descriptions below are for a right-handed player; a left-hander does the mirror image.

1. Stance

• Feet shoulder-width apart, knees bent, leaning slightly forward.
• Left foot slightly ahead (some players stand square to the end line).
• Racquet at table height in front of the body.

2. Backswing

• Step the right foot in under the table if the ball is short.
• Draw the arm back a little and slightly upwards, bending at the elbow.
• Open the racquet face (tilt the top edge backwards) so it can slide under the ball.

3. Strike

• Meet the ball in front of the body, soon after it bounces.
• Brush underneath and behind the ball with the open face. This creates backspin.
• A small wrist movement at contact adds extra spin.

4. Follow-through

• Let the racquet travel forward and slightly down towards the target. Keep it short and smooth.
• Return to the ready position.

Why backspin matters. A backspin ball tends to dip into the net if the opponent hits it with a flat racquet. To return your push, they must either push back or lift the ball with topspin. Either way, you have forced the next move.

Lead-up game: Push-only rally. In pairs, rally using only the forehand push. Hitting the net, missing the table, letting the ball rise too high or blocking it in the air gives your partner a point. First to five wins, and the loser changes partner. For a challenge, mark target zones on the table with chalk or tape and give bonus points for hitting them.

Judge your push. Does the ball stay low over the net? Does it land in the half of the table you aimed for? Experiment with your weight on the back leg, in the middle and on the front leg, and notice which gives you the most control.

The backhand push does the same job as the forehand push but on the backhand side. Because most short serves and short balls arrive near the middle or the backhand of the table, many players use the backhand push even more often than the forehand one. It is the safest way to return a short backspin serve and to keep a rally under control.

1. Stance

• Feet shoulder-width apart, knees bent, leaning slightly forward.
• Feet either square to the end line or with the left foot slightly ahead.
• Racquet held in front of the body, close to the middle line of your body.

2. Backswing

• Bring the racquet back only a short distance towards your stomach.
• Bend the wrist slightly back and open the face.

3. Strike

• Contact the ball directly in front of your body, under or at the back of the ball.
• Brush underneath for backspin. A flatter contact behind the ball gives a push with little spin.

4. Follow-through

• Move the racquet forward and slightly down towards your target.
• Return to the ready position at once.

Two useful variations

• Short heavy push: a soft touch with a lot of backspin, so the ball would bounce twice on the opponent's side. It is very hard to attack.
• Long push: a faster push that lands deep near the end line and drives the opponent back.

Lead-up games

• Backhand push rally: in pairs, rally with backhand pushes only. Errors (net, off the table, ball popping up high) give a point to the partner. First to five wins.
• Thread challenge: tie a thread across the table about 10 cm (four inches) above the net, through the net clamps. Push the ball through the gap between the net and the thread. This trains you to keep the ball low.
• Target zones: extra points for landing in marked areas.

Feel the muscles. After practice, compare the backhand push with the forehand push. Which muscles of the forearm and shoulder did you feel? The backhand uses more of the back of the forearm and less body turn. Count your longest run of consistent returns and try to raise it each lesson. Consistency matters more than power at this stage.

Every rally starts with a serve, and most points in table tennis are decided in the first few shots. A beginner's first job is to serve legally and consistently. Tricks come later.

The main service rules (ITTF laws)

• The ball rests on the open, flat palm of your free hand, which is still.
• The ball and your hand must be behind the end line and above the level of the table.
• Toss the ball almost straight up, at least 16 cm (about 6 inches), without spinning it with your fingers.
• Strike the ball while it is falling.
• The ball must bounce first on your own side, then cross the net and bounce on the opponent's side.
• The ball must not be hidden from the receiver by your body, arm or clothing.
• If a good serve touches the net and then lands correctly, it is a let and is played again.
• In doubles, the serve goes diagonally from the server's right half to the receiver's right half.

The four phases of the basic serve

• Stance: feet shoulder-width apart, knees slightly bent, ball resting on the flat palm, racquet behind the end line.
• Backswing: toss the ball up at least 16 cm and, at the same time, take the racquet back. Keep the grip relaxed.
• Strike: swing forward and contact the ball as it drops, so it bounces on your side first and then on the other side.
• Follow-through: let the racquet continue forward, then get ready immediately for the return.

Lead-up game: Serve into the tub. Place a small tub or box in the middle of the opponent's half. Each player serves five times and scores a point for each legal serve that lands in the tub. The teacher watches the toss height and checks that the ball is never hidden.

Variations. A soft serve that would bounce twice on the opponent's side. A faster serve that lands deep near the end line. A serve aimed at the corners to make the receiver move.

Fair play. Serving illegally, such as tossing too low or hiding the ball, gives you an unfair advantage. In a friendly game there may be no umpire, so honesty is your umpire. Call your own faults and say 'let' honestly.

Once your basic serve is legal, you can add spin. Spin is the secret language of table tennis. The ball is so light that spin changes its flight, its bounce and the way it leaves the opponent's racquet.

What the three spins do

• Topspin: the top of the ball rotates forward. The ball dips down quickly, then shoots forward and low after the bounce. If the opponent meets it with a flat racquet, it tends to fly high or long.
• Backspin: the bottom of the ball rotates forward, so the ball spins backwards. It slows down after the bounce and may even stop or come back. If the opponent meets it with a flat racquet, it drops into the net.
• Sidespin: the ball rotates sideways and curves left or right, then kicks sideways off the racquet.

Topspin serve (an attacking serve)

• Stance: ball on the open palm, racquet and free hand behind the end line.
• Backswing: toss at least 16 cm, take the racquet back behind the ball and close the face slightly (tilt the top edge forward).
• Strike: swing forward and a little upward, brushing up the back and top of the ball.
• Follow-through: forward and upward, then recover quickly.

Backspin serve (a defensive serve)

• Stance: the same legal start.
• Backswing: toss at least 16 cm and open the face (tilt the top edge back).
• Strike: swing forward and brush under the bottom of the ball.
• Follow-through: forward and down, then recover.

The key idea is brush, don't hit. Spin comes from the racquet sliding across the ball with a fast wrist, not from hitting it hard. A thin, fast brush gives a lot of spin and little speed.

Lead-up games. In pairs, take turns serving with topspin, then with backspin. A serve that forces a weak return or that bounces twice earns a point; a serve into the net or off the table gives a point away. First to five wins. In the spin challenge, try to make a backspin serve that stops or rolls back towards the net after bouncing. Target zones earn extra points.

Reflect. Watch where the opponent's return goes. If your backspin serve keeps coming back into the net, it is working.

Once you can control the ball, you can start to attack. The drive is the basic attacking stroke. It is hit with a forward and slightly upward swing that gives the ball light topspin, so it travels fast and low but still dips onto the table. Use it against balls that bounce up to a comfortable height with little or no backspin. Descriptions are for right-handers.

Forehand drive

• Stance: feet shoulder-width, knees bent, left foot slightly ahead, racquet at table height.
• Backswing: move the right foot back to stand side-on. Turn the waist and hips to the right. Bend the elbow to about 90 degrees and lower the arm a little.
• Strike: shift your weight from the back foot to the front foot. Swing forward and upward, turning the hips and waist towards the table. Meet the ball in front of the body, at the top of its bounce, with a slightly closed face.
• Follow-through: the racquet finishes forward and up, roughly in front of your forehead. Return to ready.

Backhand drive

• Stance: feet shoulder-width, roughly square to the end line, knees bent, racquet in front of the body.
• Backswing: take the racquet back a little towards the waist, wrist angled back and slightly in. Turn the waist slightly.
• Strike: swing straight forward, with the elbow moving slightly forward as the forearm opens out. Meet the ball in front of the body, slightly to the left, and close the wrist over it at contact.
• Follow-through: the racquet follows the ball forward and slightly up. Return to ready.

Lead-up games

• Hoop drive: hang a hula hoop, or have a third player hold it, about upper-body height beyond the table. Drive the ball through it for points.
• Backhand rally: rally with backhand drives only. The rally winner scores and the loser changes partner. First to five.
• Longest rally: count your longest unbroken drive rally and try to beat it.

Practise these variations: keep the ball low over the net, and aim at the left, centre and right of the table. A wall is a good partner when no table is free.

Judge yourself. Is the ball landing deep and low? Are you using your legs and waist, or only your arm? Coordination, control and consistency come first; speed follows.

The topspin stroke (often called the loop) is the main attacking weapon of modern players. It is like a drive but with a lower start, a more upward swing and a thin brushing contact, so the ball carries heavy topspin. It arcs over the net, dips sharply onto the table and then jumps forward fast. It is especially useful against a backspin ball, which a flat drive would put into the net.

Forehand topspin (right-hander)

• Stance: feet shoulder-width, knees bent, left foot slightly ahead.
• Backswing: step the right foot back to stand side-on. Turn the shoulders, waist and hips to the right and down. Bend the right knee well and let the weight settle on the back foot. Lower the racquet towards the floor near your right knee, wrist slightly back.
• Strike: drive up from the legs and turn the hips, waist and shoulders upward and forward. Close the elbow angle quickly, move the weight onto the front foot and snap the wrist at contact. Brush up the back and top of the ball.
• Follow-through: forward and up, then recover to ready.

Backhand topspin

• Stance: feet shoulder-width, square to the table, knees bent, racquet in front.
• Backswing: bend the knees and turn the hips, shoulders and waist slightly left and down. Bring the racquet back near the left thigh.
• Strike: rise with the legs, turn forward, swing the racquet forward and up and snap the wrist at contact, accelerating through the ball.
• Follow-through: forward and up, then recover.

Two kinds of topspin

• Slow, high-arc loop: a big upward swing with heavy spin, best for lifting a backspin ball.
• Fast, low loop: a more forward swing with a flatter arc, used for aggressive attack.

The racquet angle decides the difference. A more open face with an upward swing gives the high, safe loop. A more closed face with a forward swing gives the fast, low one.

Lead-up games. Rally using only forehand topspin, then only backhand topspin. Missing, hitting the net or failing to put spin on the ball gives a point away. First to five. Then try to increase speed while keeping control, and score bonus points for hitting marked zones.

Safety. Topspin uses the legs, back and shoulder hard. Warm up with squats, jumping jacks and arm swings, and start with slow, controlled loops before adding power. Stop if your shoulder or lower back hurts.

The smash is the most powerful stroke in table tennis. It is used to finish a point when the opponent returns a high, slow ball. Because the ball is above net height, you can hit it flat and hard downward, with very little spin and maximum speed.

The four phases (right-hander, forehand smash)

• Stance: stand side-on to the table, slightly further back than usual so the ball has room to come down to a good height.
• Backswing: take the arm straight back, lined up behind the ball. Turn the body backwards and shift your weight onto the back foot. Keep your eyes on the ball.
• Strike: move your body weight forward onto the front leg, turn the hips and shoulders, and hit the ball in front of the body with a flat or slightly closed face, at or just after the top of its bounce.
• Follow-through: let the arm continue forward and across your body as the weight finishes on the front foot. Return quickly to the ready position, because a good opponent may still return the ball.

Types of smash

• Full-body forehand smash: the most common and most powerful, using a full hip and shoulder turn.
• Wrist smash: played on either the forehand or backhand when there is no time for a big swing. A strong wrist snap gives the power.
• Dummy or drop smash: you look as if you will smash hard but instead place the ball softly and short. It catches an opponent who has stepped back.

Placement beats power. A smash aimed at the wide corners or straight at the opponent's racquet-side elbow (the crossover point between forehand and backhand) is harder to return than a fast smash to the middle of their forehand.

Lead-up game: Lob and smash. One player tosses or lobs the ball high to the other, who smashes at marked target zones. If the smash lands and is not returned, the smasher scores. If it misses or is returned, the feeder scores. Then swap roles.

When to smash, and when not to. Smash only when the ball is high. On a low ball, a topspin stroke is safer. Thinking about this choice is part of strategy.

Safety. Keep a safe distance from the next table and from your partner, and warm up the shoulder well. Never smash when someone is crossing behind the table to collect a ball.

The last stage of the unit puts all the skills together in a real game. Before you play, warm up the whole body: jogging on the spot, high knees, ladder steps and full-body stretches. After the game, cool down with gentle stretching.

The class game (five points)

• A rally won earns one point.
• The first player to five points wins.
• In this class version, the player who wins a rally serves the next one. So if A serves and wins, A serves again at 1-0. If B wins the next rally, B serves at 1-1.
• A third student can keep score and call it aloud before each serve.

In a real match the game goes to 11, the serve changes every two points and you must win by two. The class game is shorter so that everyone gets many games.

Basic rally rules to remember

• The ball must bounce once on your side before you hit it. Hitting it in the air above your half before it bounces loses the point.
• Your return must go over or around the net and land on the opponent's side.
• Do not touch the table top with your free hand during a rally, and do not move the table.

Fair play and self-control. Call your own faults, admit when the ball touched you, and shake hands at the end. Table tennis is fast, so it is easy to get upset after a few lost points. Good players have a routine: take a breath, wipe the racquet, think of one simple plan such as 'push long to the backhand', and play the next point. Ask yourself afterwards how you gathered your focus when you were losing, and which rally you enjoyed most, whoever won it.

How your teacher will assess you (and how you can assess yourself). For each skill there is a five-level scale:

The same scale is used for grip, push, service, drive, topspin and smash. A separate scale for overcoming self-distress runs from reacting angrily without thinking (level 1) to calmly learning from upsetting moments (level 5).