# Chapter 2 - Warm-up, Relax and Fitness

Sufficient warm-up and reasonable relaxation are the keys to avoid sports injuries and maintain long-term healthy sports. At the same time, sufficient physical fitness is also a prerequisite for high-level competition.

Therefore, both amateurs and professional athletes should pay attention to the importance of warm-up (before playing), relax (after playing) and regular physical training.

## Warm Up

The purpose of warming up is to activate the joints and associated muscles of the body through dynamic stretch, which can improve the body’s mobility and avoid injury. The joints determine the angle and range of motion, and the muscles protect the joints. Warm up should be carried out in the order from the whole to the local, from the large joints to the small joints.

Here are some common warm-up movements.

* Activate waist by bending to front, back and side;
* Activate shoulders and arms by moving up, down, and to the side;
* Leg press and leg stretch;
* Activate wrist and ankle joints;
* Jogging and jumping exercises.

## Relax

During intense exercise, muscle tissue will contract and relax rapidly, and this process may cause the originally neatly arranged muscle fibers to stagger and bend. If the muscles are in this state for a long time, they are prone to injury. The purpose of relaxation is to maintain muscle flexibility by relaxing the muscle tissue to restore its fibers to a state of neat alignment, which can be achieved by static stretch.

To achieve effective relaxation, it is important to focus on relaxing the larger muscle groups first, followed by the smaller muscles.

* Relax waist muscles through gentle bending to the front, back, and sides for a few seconds. This helps to release tension in the lower back and hips.;
* Stretch your back muscles by standing up straight and reaching your arms overhead, gently arching your back. This helps to release tension in the upper back and shoulders;
* Relax leg muscles by crossing your legs and gently stretching them by reaching forward towards your toes. This helps to release tension in the hamstrings and calf muscles;
* Stretch your arm muscles by reaching up and overhead, then gently pulling one arm across your chest to stretch the shoulder and upper arm muscles.

Relaxation can also be achieved through techniques such as stretching, self-massage, and pressure point therapy. Equipment such as foam rollers and yoga mats can be useful for enhancing relaxation exercises and providing additional support.

## Physical Training

The sport requires a variety of physical qualities, including **strength** (power and stamina), **speed** and **accuracy**. The following are common physical training items, and players can moderately adjust the training volume according to their personal physical conditions.

### Strength Training

* Kick the ground, turn the waist and swing the arms, 20 sets each, 3 sets;
* Squat against the wall, 2 minutes each group, 3 groups;
* Hip flexion exercises, 10 times, 3 sets;
* Squatting without a wall, 1 minute each group, 3 groups;
* Squat and up, 10 times, 3 sets;
* Alternate leg lunges, 10 times, 3 sets;
* Squat and move horizontal, 10 times, 3 sets;
* Squat take-off to lunges, 20 times, 3 sets;
* Plank, 1 minute each set, 3 sets;
* Squat and up using one leg, 10 times, 3 sets;

### Speed Training

* Hit the ball continuously to the wall without landing, 1 minute each set, 3 sets;
* 10 meters fast back and forth running, 1 minute each set, 3 sets;
* 10 meters fast left and right turn around, 1 minute each set, 3 sets;

### Accuracy Training

* Hold a paddle (or a water bottle), circle the eight characters 100 times per group, 3 groups;
* Bounce the ball with paddle, 100 times for each set, 3 sets by forehand, backhand and alternate;
* Toss balls into buckets, 20 times per group, 3 groups;
* Toss the ball to a point on the wall and then catch the ball, 20 times each, 3 sets;

## Level-Based Training Recommendations

Different skill levels require different training focus and duration.

### Beginner (2.5-3.0 Level)

* **Weekly Training**: 3-4 times, 30-60 minutes each
* **Key Focus**: Serve consistency, return of serve, basic footwork
* **Training Ratio**: Technical practice 70%, Match play 30%
* **Special Note**: Establish correct movement habits, avoid developing bad habits

### Intermediate (3.5-4.0 Level)

* **Weekly Training**: 4-5 times, 1-2 hours each
* **Key Focus**: Drop shots, dinks, volleys, spin control
* **Training Ratio**: Technical practice 50%, Tactical drills 30%, Matches 20%
* **Special Note**: Start systematic tactical training

### Advanced (4.5-5.0 Level)

* **Weekly Training**: 5-6 times, 2-3 hours each
* **Key Focus**: Advanced techniques (ATP, Erne), match strategy, mental training
* **Training Ratio**: Technical refinement 30%, Tactical drills 40%, Match simulation 30%
* **Special Note**: Focus on weakness improvement

### Professional/Elite (5.5+ Level)

* **Weekly Training**: 4-6 hours daily
* **Key Focus**: Technical fine-tuning, fitness, match analysis, mental conditioning
* **Training Ratio**: Adjust based on competition schedule
* **Special Note**: Scientific recovery, injury prevention
