Coach Yin Xiao opened a box that he had asked the staff to bring over during the break and said, "The endurance of long-distance runners needs to be trained to be muscular endurance under stable output exercise intensity, and the endurance of other functions of the body. The endurance of table tennis is based on the combination of sensitivity and speed, from reaction, force, to swinging, to reduction, to stationary, to reacting again, and ...... And the rhythm and intensity of each cycle is different. The endurance of a table tennis player is to adapt to this constant cycle, which lasts for an hour or two at different paces and intensities. ”

Coach Yin Xiao may feel that a match of one or two hours is not shocking enough, he solemnly added: "The intensity of the table tennis competition in the World Series is very high, and the early elimination rounds include team, singles, doubles, and mixed doubles, if there are many events, you have to play five or six games a day, so this endurance has to be multiplied by five or six games, and then multiplied by seven or eight days." The overall requirement for endurance would be hellish in this way! ”

Coach Yin Xiao took out an iron racket and said, "The weight of this iron racket is about one catty. Except for Hinao cypress, the general base plate is 60~80 grams. Therefore, you need to take this racket that weighs six or seven times as much as a racket on weekdays and do a variety of sets of swing and hitting actions. In addition, speed training with a certain amount of weight is required. ”

Kong Zhendong and the three of them began to hold iron rackets and first do standard continuous hitting movements, which lasted for ten minutes. For example, forehand pulls, such as backhand pushes and bounces.

After practicing a single movement, Kong Zhendong and the three of them then swung the iron racket to carry out continuous tactical combinations.

For example, the forehand line change after continuous backhand suppression, such as Kong Zhendong's forehand swing short and backhand twist pull, repeat these continuous offensive and defensive tactics to cultivate muscular endurance.

The third step of the iron racket practice is also ten minutes. This time, it is in line with the speed in front of the contact, swinging the racket with weights, and continuing to swing the racket in sports according to the requirements of speed exercises.

The iron racket practice lasted for half an hour, and Coach Yin Xiao announced a new project. Coach Yin Xiao didn't say anything yet, Liu Guobang smiled: "Coach, I know what you want to say, you must say that endurance training, in the end, still has to be implemented in batting, right?" ”

Yin Xiao was also amused by Liu Guobang, and said with a smile: "This time I have to make you laugh, I specially found three sparring partners." They will give you a quick feed of the ball, starting with the practice of smashing more than 300 balls in a row while moving. Then Liu Guobang and Wang Fei of the straight board practiced pushing left and right attack, pushing and blocking the sideways attack and then pounced on the diagonal, Zhendong, you practiced cutting the long and short balls with the forehand and backhand on the horizontal board. ”

Coach Yin Xiao's training goal is very clear, that is, to integrate their offensive movements and hand reactions into endurance training.

Although Kong Zhendong is not a chipper, chipping is the best practice for crossboard players to train their feelings, even if it is not a chipping style, in the overall offensive system, a sudden chipping will catch the opponent off guard.

Although the left push and right attack are slowly eliminated in the world, as the basic skills of the straight board players, they can still quickly improve the offensive awareness and movement pace of Liu Guobang and Wang Fei.

These multi-ball events took another half an hour of training.

At half past eleven in the morning, Coach Yin Xiao announced the end of the training. Three and a half hours in the morning, except for a break in between, agility, speed, and endurance, each of which was trained for an hour, full of dry goods!

After the endurance training, Coach Yin Xiao said: "Endurance training will cause your muscles to be in a state of fatigue and stereotype, so after endurance training, you should do some fast running or fast frequency movement exercises in time to prevent the decline of speed quality." ”

Kong Zhendong and the three of them could only grit their teeth and stick to the venue, going back and forth for several rounds of 50-meter sprints, and then a few rounds of fast swinging practice with normal rackets.

Because in endurance training, if the iron racket practice is 60 swings a minute, after muscle fatigue, it is very likely to form a memory of 60 swings a minute, even if the racket becomes lighter, therefore, after the endurance training, Coach Yin Xiao asked them to continue speed practice, so that when they pick up the regular weight racket, the speed can be increased and the speed quality can be avoided!

After the whole body got used to it, at eleven fifty, Kong Zhendong and the three of them came to the cafeteria for lunch.

Although the intensity of the national team's training is very high, there is one thing that is particularly scientific, that is, young players are given enough lunch sleep time, even if some players propose to practice, it is not allowed.

At three o'clock in the afternoon, in Kong Zhendong's view, the most important training, strength training, officially began.

In the small-ball era of the 90s, strength training and agility, speed, endurance, flexibility and coordination training were called the five major trainings, and there was no particular importance to each other.

However, Kong Zhendong knows that in the era of big balls, strength training will surpass others and become the most important training.

It is not an exaggeration to even call it decisive training.

CHINESE FANS WHO DON'T PLAY TABLE TENNIS MUCH MAY NOT UNDERSTAND THAT THE CHANGE IN THE MATERIAL OF TABLE TENNIS BALLS, THE DIAMETER OF WHICH IS UNTRACEABLE FROM 38MM TO 40MM, IS THERE REALLY SUCH A BIG CHANGE?

In fact, in addition to the fact that the rules of the game have not been changed, in terms of playing system, it can almost be called two sports.

In the era of small ball, China's small and fast style of play has always competed with and even dominated the European power style of play.

Even after the birth of the super spin of the arc ball, the Chinese team used fast attack + arc circle to achieve the two elements of speed and spin, which is more advantageous than the two elements of European strength and spin.

In the age of small balls, speed, power, and spin have their own worlds. The Chinese team, like a Tai Chi master, is best at borrowing strength, spinning back and forth, and striking backwards, so it doesn't need strength to fight the world.

In the era of large balls, ball speed and spin were reduced by 20% compared to small balls, and the era of inorganic glue also made it possible to produce spin by technology.

In the era of the big ball, speed and spin cannot exist alone, only stronger strength and more perfect active force can increase the speed of the ball.

It is impossible to take the lead in the future, and it is impossible to generate spin by spinning, only with greater power can you take the initiative to attack and take the initiative to create spin to win.

Liu Guobang and Wang Fei do not attach great importance to strength training, or their playing style is in conflict with strength training.

Liu Guobang's physical condition determines that he is suitable for the fast attack style of small fast spirit and weird spin. If you train him to become a muscular man, his agility and speed will be greatly reduced, and the gains outweigh the losses!

As for that, Kong Zhendong told Liu Guobang at this time: Guobang, your style of play will be eliminated in ten years, now change your strength, right?

That's even more nonsense, with Liu Guobang's physical talent, at this time, change to muscular men, needless to say, wait for the era of big balls, and the era of small balls will not be able to play, so this prophet should be unnecessary!

Kong Zhendong can only ensure that he can practice alone in addition to the strength training required by the coach. Kong Zhendong's physical condition is better than that of Wang Fei and Liu Guobang, and he practices the European horizontal arc circle combined with the fast attack method, so it is not surprising that the two of them practice their strength hard.