Conditioning your core

Sprints, twists, side steps, jumps and lunges, you name it, you do it to varying degrees in the
sport of table tennis. Central to all these movements is core stability, an element that is
frequently overlooked in training regimes.

Having good core stability means being able to hold the central part of the body firm, providing
the limbs a stable base upon which to move. With a better-conditioned core you will enjoy a
better transfer of energy to the limbs, increasing your ability to perform the dynamic movements
required in table tennis.

In addition to providing a stable base, core muscles enable many subtle and unconscious
adjustments to occur. The loss of these subtle movements decreases the efficiency of
movement and increases your susceptibility to injury or re-injury. The core muscle function is
commonly hampered after a period of pain or injury to the lower back, poor exercise technique,
or posture. This may result in the local core muscles being switched off, having their subtle
functions overridden by stronger global muscles, not capable of the subtle adjustments.

Conditioning your core is an unusual process, as it requires the performer to become aware of
and control subtle movements, going against the tradition of no pain no gain. You may not
initially feel the benefit from level one but it is vital that you establish this level of control before
progressing. Start point is approximately 12 repetitions per exercise (apart from exercises that
have other repetition instructions described in sequence) gradually increasing as control
develops.

Essential Starting Block
NEUTRAL SPINE
Stand with your back to the wall. Your bottom and shoulders touch the wall. Place the flat of your hand between the wall and the small of your back. Try to tilt your pelvis so you flatten your back and then tilt your pelvis the other way so you increase the hollow in your lower back. Your neutral position is halfway between the flat and hollow positions. This neutral position is the safety
zone for the spine. You should aim to maintain this spinal position/posture regularly throughout the day and especially during all exercises, i.e. sitting in a chair or in the gym lifting weights.

Level 1

ABDOMINAL HOLLOWING
In four point kneeling (3 reps, 5 second hold) allow your abdominal muscles to sag towards the floor then pull them in, pulling your belly button towards your spine and holding it there, gradually increasing the length of time as you become more efficient at the technique. Do not arch your spine or tilt your pelvis.

Level 2

SIDE LYING, SPINE LENGTHENING
Lie on your side with your knees together and slightly bent. Prop yourself up on one elbow so that your back is gently curved. Hollow your abdominal muscles as above and lift your lower side up to straighten your spine and hold for 5 seconds then rest. Progress this by taking the weight on your feet rather than your knees and holding this position with your core.

BRIDGING
Lie in supine position, knees at 90 degrees and feet together, hollow your abdominals and then lift your pelvis until your body is in alignment. Hold the position 3-5 sec then slowly lower. To progress lie with your shoulders on a gym ball and your feet shoulder width apart, then hollow your
abdominals and raise your hips from the floor to the horizontal position. Again hold for 3-5 seconds.

TRUNK CURL
Lying on your back with your knees bent. Feet shoulder width apart, perform a pelvic tilt flattening your back to the floor. Add abdominal hollowing then reach forwards with your fingers towards your heels so that your trunk bends and your shoulders lift away from the floor. Reach forwards along the ground towards the heels rather than upwards for the knees.

SUPPORTED CRUNCH
Feet against the wall, knees at 90 degrees, perform normal trunk curls.

Level 3

PELVIC RAISES
Lying in supine position with hands by your side for support, lift both legs together into the air lifting your tailbone 3cm off the ground, at the same time pulling your knees upwards towards your shoulders. This action should be slow and controlled (3 sec up 3 sec down). The power should come from the trunk rather than momentum from the legs.

ROPE CLIMB
start position as in trunk curl, then slide your right hand to your left knee, slowly lower and then repeat with your left hand to your right knee. Your lower spine should stay on the ground, with only your chest and shoulders moving up.

Level 4

RUSSIAN V SITS
Sit with the arms lightly supporting the weight. Keeping both legs together while maintaining the spine in neutral, lift both legs straight, as far as you are able without compromising spinal position. If you find these exercises difficult or want more ideas on how to develop your core,
many gyms now provide Fit Ball and Pilates classes, which can provide you with hands on instruction of these and additional core stability exercises.

NB - You should never feel the exercises working your lower back regions. If this is the case you should return to the lower level and continue progress as and when your core is strong enough.

by Christopher Pettit