January Table Tennis Training Update by Samson Dubina

Newgy Robo-Pong

In preparation for the U.S. National Table Tennis  Team Trials, I’ll be going to Ottawa, Canada to train with the national team.  While I’m in Ottawa, this will be my daily training schedule:

7:00 am  Wake up

7:30 am  Breakfast

8:30 am  Stretching and warm-up

9:00 - 9:30 am  Physical training

9:30 am - Noon  Session #1

Noon – 3:00 pm  Lunch and rest

3:00 pm – 4:00 pm  Serving practice

4:00 pm – 6:30 pm  Session #2

7:00 pm – 10:00 pm  Dinner and rest

10:00 pm – 7:00 am Sleep

A good breakfast is important because it fuels my body to start strong from the beginning.  Before the first session, I need plenty of jogging and warm-up to ensure that my muscle fibers are 100% ready for the table tennis drills.  During the morning table tennis training session, I’ll be doing mostly footwork drills with the Canadian training partners.  Our drills consist of systematic, semi-systematic, and random drills.

Systematic drill – watch starting at 1.15   


Semi-systematic drill    


Random drill – watch starting at 2.25


In the afternoon, we will do some multi-ball training and a few table tennis matches.  Matches are crucial because I can link all my shots together and fine-tune my game for minor errors.  The Canadian table tennis coaches are very helpful with tips about every aspect of my game.

Samson Dubina

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