After an hour of agility training, although the amount of exercise is not large, the motor nerves of Kong Zhendong and the three of them are active and excited.

Coach Yin Xiao said: "The agility talent of the body is not the same thing as the speed talent of the movement. Table tennis requires fast judgment, fast reaction, fast start, fast swing speed, fast movement, and fast change of action and direction. We call them the Six Quick Breaks. ”

gave half a minute for Kong Zhendong and the three of them to understand the meaning of the six fast duels, and Coach Yin Xiao continued: "Among the six fast, fast judgment and fast reaction rely on the agility you just trained, fast starting, fast swing speed, and fast movement depend on your next speed training results, as for the fast change in the direction of action, it is agile, and the highest state after the superposition of speed and ball quotient, at this stage, it is still difficult for you to reach." ”

Coach Yin Xiao touched the two corners on the same side of the table tennis table and said: "The first stage of speed training is centered around the end lines of these two tables. The table width is a standard 5 feet, which is close to 1.53 meters. You stand on one side of the two tables, listen to my whistle, and do the parallel practice of the two ends of the line first. ”

Parallel steps are the most commonly used steps in table tennis, unlike other ball games that emphasize cross steps, table tennis has higher requirements for the stability of the center of gravity, and also requires the ground to transmit more force to the waist, so a wide range of cross steps are only used when forced to save the ball.

In normal games, the most commonly used movement technique is to step with one leg, hit the ball with the other leg together, and then step back and step back.

In the table tennis duel, the rapid mobilization of the opponent in a large range and at a large angle is the most important scoring means in the small-ball era, and to do a good job of defense, it is the basis to move back and forth quickly on the left and right ends of the table.

Kong Zhendong and the three of them moved quickly, stopped urgently, and restored in the whistle command of Coach Yin Xiao.

After the parallel step training, Coach Yin Xiao said: "The same rule, this time contact jumps quickly." ”

If the parallel step is the most mainstream step of table tennis steps, the jump step is the most important step to the main force and adjust the body.

Kong Zhendong is because of a small jump adjustment before the side pull, which better makes up for the lack of strength, and with waist strength, he can play a sideways pull arc circle that far exceeds his peers.

The goal of every table tennis player is to organically combine parallel steps and jump steps into one, and develop a pace that suits them. The excellence of this set of paces determines an athlete's status in the field of speed in the international table tennis world.

Kong Zhendong's footsteps in his previous life are outstanding in the world, relying on the flexible use of parallel steps and small jumps, but unfortunately there is no way to cross and bring over.

In this life, Kong Zhendong's body was 173cm when he was 11 years old, and his height should be above 180 when he became an adult.

It's not that above 180, there must be no flexible big men. The world's famous Samosonov, with a height of 190, flexibility in his feet, and softness in the small ball, has completely exploded many small people in the stage.

Being taller means working twice as hard as others in speed training.

After the jump training, Coach Yin said: "Repeat the step training just now, but at the end of the movement, add the waist sideways and hand posing movements." ”

The next speed exercises are beyond the scope of step exercises, but the speed exercises of the complete movements of the whole body.

In this series of speed exercises, Kong Zhendong's experience in his previous life was completely useless, and he had to start all over again according to the physical condition of this body.

The third stage of speed training is to move back and forth on the left and right end lines of the table, turn sideways, touch the left corner with the right hand, and then quickly pan, turn sideways in the opposite direction, and touch the right corner with the left hand.

Coach Yin took out the record book and said: "This round of movements is carried out every day, as the assessment standard for everyone's speed training, the time of five round-trip touches, often from the first practitioner to the personal limit, can be doubled, start timing now!" ”

Relatively speaking, the ability to translate left and right is more demanding for straight board players with a single-sided style of play, and horizontal board players have a large platform area and weak feet because of their hand shape, which is acceptable to Coach Yin.

Compared with Liu Guobang's straight plate and Wang Fei's straight plate anti-glue, Coach Yin Xiao is ready to lower his requirements for Kong Zhendong in this link. But he immediately found that this talented teenager did not have a trace of slackness in training, and even higher than Liu Guobang and Wang Fei's requirements for himself!

Coach Yin Xiao appreciated it in his heart, but of course he didn't know that Kong Zhendong's hard training goal was the flexibility of his previous life. If you want to make yourself more than 180 in this life more flexible and fast than 175 in your previous life, you have to surpass everyone's efforts.

After the panning and edge training, people like Liu Guobang, who are accustomed to the intensity of national table tennis training, are a little out of breath.

Coach Yin Xiao said: "Like agility training, speed training must ultimately be implemented in batting. Here's a multi-ball practice, where you feed one person at a time, rotate every thirty seconds, and begin! ”

Feeding the ball training can be said to be the most routine of table tennis training. Often the sparring partner or the head coach personally feeds the ball to the players, and at the same time of each ball, it is necessary to shout out the requirements of topspin, downspin, long ball, pendulum short, etc., so that the athletes can form muscle memory in the rapid swing of the racket.

Although later generations have the invention of the serving robot, which can carry out the most basic training, but some delicate technical work, the old coach still has to go into battle in person, teaching by word and deed.

Today, Coach Yin Xiao adopted the model to upgrade the traditional training again, and everyone needs to achieve one hit and two in the fast return of the ball! It's more than a double the speed of hitting the ball for everyone.

It is a comprehensive acceleration of the entire process of judging, leading, exerting force, hitting the ball, restoring, rejuvenating, and then leading, and Kong Zhendong can only grit their teeth and work hard.

After finishing the multi-ball and multi-round fast play, Coach Yin Xiao said: "Speed practice from pace to batting, that's all. You'll get acquainted with it later. Today's agility and speed exercises, which have been training for two hours in a row, add up and are also part of endurance training. You take a break, and I'll explain to you the endurance training of table tennis players. ”

Kong Zhendong and the three of them helped each other relax their muscles, because there was training in the future, and the three of them did not dare to sit down and rest, but just did some soothing movements to relieve muscle fatigue.

After a ten-minute break, Coach Yin Xiao said, "Endurance training is something that athletes in all sports have to do. However, table tennis players, because of the special nature of table tennis competitions, their endurance requirements are completely different from those of Tour de France cyclists, marathon runners, and track and field runners. ”