After entering the men's table tennis team training hall, Kong Zhendong ran directly to Coach Yin Xiao, and when he got closer, he found that Wang Fei of the Heihe Provincial Team was actually here.

Although Wang Fei of the Heihe Provincial Team lost to Kong Zhendong in the quarterfinals of the Table Tennis Association Cup this time, his straight board was favored by Coach Wu Jingping and recruited into the national first team.

Coach Wu Jingping has been studying the breakthrough direction of straight board anti-glue play recently, so he entrusted Wang Fei's basic special training to Yin Xiao.

Although each member of the national team is assigned his own head coach, some large-scale basic special training can be substituted for each other.

Special training is a process of practice makes perfect and integrating muscle memory, so Liu Guobang, who has been practicing in the second team for several years, also participated in the training at the same time.

To take care of Kong Zhendong and Wang Fei, who participated in the special training of the national team for the first time, Coach Yin Xiao explained: "The five core elements of table tennis are speed, strength, rotation, accuracy, and change. Among them, accuracy is a combination of table tennis awareness and years of hard training, and the change is the agility talent of athletes, coupled with the ball quotient who is good at thinking, therefore, the last two points of the core five elements of table tennis require talent and long-term hard training, while speed, strength, and rotation are improved through special training. ”

Anyone who watches the table tennis game a little bit knows that the two people at the peak of the 90s in China, Kong Zhendong and Liu Guobang, have no advantages in speed, strength, and rotation.

Kong Zhendong's achievements rely more on the precise control and grasp of the rhythm and landing point, while Liu Guobang relies on the cunning and changeable of the ball path and tactics.

Therefore, the two of them are in line with the precision and change in the five elements of table tennis.

So does it mean that the first three items are sparse, and only precision and change can reach the top of the world?

Contrary!

Kong Zhendong and Liu Guobang's speed and rotation power are not outstanding, but they are not at a loss compared to the top international masters.

Therefore, in the training of the national team, except for players with physical talent like Wang Dali, the requirements of other athletes are speed, strength, and spin that are not worse than those of top foreign players, and then each athlete seeks his own breakthrough in accuracy and change.

If you break through, you can occupy a place among the top international athletes, and if you don't break through, at least you are a world-class player.

Coach Yin Xiao continued, "The first thing we did was agility training, which is often referred to as enhancing agility. The first thing to train agility is not to say that agility is more important than speed, strength, and endurance, but that agility must be trained first when the body and mental state are at their best. Agility trains everyone's reaction speed more, is more interesting, and the amount of exercise is not large, which is also equivalent to warming up for the later training! Alright, now let's start the five-minute warm-up, get your body moving, and let's practice agility! ”

After the warm-up action, Coach Yin Xiao said: "First of all, train to observe the reaction, look at my gestures, I will only explain once." 1 Fast Forward Run, 2 Back Run, 3 Back Run, 4 Emergency Stop, Now On! ”

Without giving Kong Zhendong, Liu Guobang, and Wang Fei time to react, Coach Yin Xiao immediately began to quickly change gestures after announcing the gesture command.

This kind of training has not been exposed to Kong Zhendong for more than ten years in his previous life, and he suddenly encountered it, although he did not make a mistake, but he was also in a hurry.

In the early nineties, the training of the provincial team was more about the training of basic technical movements, and there was a lack of systematic and sensitive training, so the oldest Wang Fei who made the most mistakes among the three was Wang Fei.

This round of reaction training, through the eye nerves, mobilizes the body's functions, which is very similar to the body's reaction after staring at the ball in the game, and the rapid change of high intensity also allows them to run quickly and play a role in completely opening up the motor function.

After a move, Coach Yin Xiao said, "Let's do palm flip training." This kind of game is often played by everyone, and we will have some new tricks today and take turns to play it. Each flip can be played against either of the other two, which increases the difficulty. ”

The three-person palm flip practice is indeed twice as difficult as the two, because A makes a flip action, if he only hits B, but C withdraws his hand, and C still judges C to lose. Therefore, it is too difficult to accurately judge not only whether the opponent's flip is a feint, but also whether it is aimed at yourself.

Kong Zhendong had conducted many flip agility training with Liu Guobang in his previous life, and he knew Liu Guobang's micro-expressions and small movements well. However, in this training, Kong Zhendong must completely forget about these and only rely on the prediction of the opponent's elbow and wrist movements to react.

This is the best way to get the best training effect.

The three of them flipped their palms for a quarter of an hour, and because it was a high-speed reaction training, several people's palms were slapped crimson.

After the flip training, the dynamic reaction training is performed again.

Coach Yin Xiao said: "The way of dynamic reaction training is to chase the ball, Kong Zhendong, you No. 1, Liu Guobang No. 2, Wang Fei No. 3. Later, he will listen to me tell the number, and when he shouts the number, the other two will chase him. We can run in this square area. I'll take notes, and I'll focus on push-ups later. For each time you get caught, add a set of eight push-ups. During the run, the ball leaves the racket and two sets are added. Start, 3! ”

Wang Fei immediately rushed out like a rabbit, and almost at the same time, Kong Zhendong and Liu Guoliang chased after him.

Wang Fei dodged back and forth around the two tables, and just when Kong Zhendong was about to catch Wang Fei, Coach Yin Xiao shouted: "1! ”

I X. Kong Zhendong stopped suddenly, and his outstretched hand immediately retracted, avoiding Wang Fei's counter-grasp while dodging Liu Guobang, who was chasing after him.

Juggling the ball and listening to the order to chase is also a compulsory course for agile reaction, but it is generally mostly chased back and forth by two people.

This time, two pursuits and one will more than double the training intensity of the pursued party.

Juggling the ball and running is the basic skill of table tennis training ball sense, combined with the quick reaction of the upper command and the dodge in the pursuit, it is a good training for body coordination and agile reaction.

After a quarter of an hour of bouncing and chasing practice, this round of agility has been going on for 45 minutes.

Coach Yin Xiao said: "Table tennis training must ultimately be implemented in batting. Now the three of you are around a ping-pong table and hit the ball quickly. Kong Zhendong hit the ball on the left side of the table, Liu Guobang received it on the right side, and Wang Fei stood in the center of the net. Each time the three of them hit the ball, they should change positions clockwise, and the ball must be hit with a gradual force, the ball speed must be faster and faster, and your rotation speed must be faster and faster. ”

The three of them hit the ball in a circle around the table tennis table, and if the intensity is not high, it is a very casual game. But after Kong Zhendong hit the ball, he had to run to the other side of the table, after Liu Guobang returned the ball, he also started to run, Wang Fei stood in Kong Zhendong's hitting position to return Liu Guobang's ball, Kong Zhendong had to settle in time to catch the ball back.

In other words, all three of them must go to the other side of the table to successfully hit the ball in one round.

This kind of training is not just a round, but a high-intensity training for fifteen minutes.

Catching the ball in high-speed running, the return ball landing point is strange, so it is very good to train the ability of three people to quickly handle the ball in a complex environment.