Table Tennis and wrist generally...

[macromia]

Hi everyone!

I'm new here and I'm totally new in using powerball. Sorry for my english, but I'm from Poland :P So I want to practise my wrist, especially to play table tennis, but I don't know how should I do it. How much time should I spend each day using powerball ? How long should each exercise be ? And this kind of questions. I want to train just one wrist if it's possible :D Can you help me ??

[petemayhew]

Hi everyone!

I'm new here and I'm totally new in using powerball. Sorry for my english, but I'm from Poland :P So I want to practise my wrist, especially to play table tennis, but I don't know how should I do it. How much time should I spend each day using powerball ? How long should each exercise be ? And this kind of questions. I want to train just one wrist if it's possible :D Can you help me ??

Ok starters should use powerball for about an hour a day this will let your arm and wrist get used to the force the powerball applies; if you want to play table tennis do some powerball before if as a warm up and i'm sure your playing will get better

There's quite a few Table Tennis players in this forum so I'm sure they can help a lot more. But don't use it for too long as you'll develop blisters quite quickly and believe me they hurt :o

So just for about an hour - hour and a half on the powerball, you can do this before you play Table Tennis and it could help alot.

Oh and Welcome to the World of Powerballs :)

Regards Pete

[Obiw4n]

an hour for starters?

I would say 20/30 min are enough on the first days, it avoids too much skin loss or arm/wrist pain . Then after a week or 2, one hour should be good for a session.

[macromia]

You said: one hour etc. but i want to know how much break should take, how long one time should I do it. (because I don't think that I can use powerball one hour without brake :o) And how should I hold it during training ?? Thank you for your answers, you're really quick ;) And I hope that these questions won't be without answers, too.

[GILPI]

If your a total beginner, just practising one wrist, then you will struggle to keep it going for an hour, probably even 30 minutes, main thing is you can always under use it and still play table tennis, as soon as you over use the powerball ( blisters ) you will struggle to play table tennis, have a senseble head, you know when your hands are hurting, thats the hint to stop.

[Jammy]

Interesting question. What everyone should realise is that the muscles in your wrist and forearm also need time to recover and rebuild. When I used to play squash at a high level, cpl of years ago as junior, our coach gave us the following exercise regime to improve wrist strength and flexibility. We used a static weight that we swung around on a stick to mimic the effect of a gyroscope, so I adapted the old routine for a Powerball. We also trained the muscles that work in conjunction with the forearm - biceps, triceps, pectorals and shoulders. Works on a 3 day model:

Day 1:
1) Powerball - 10 min 70% speed (Lhand & RHand) - continuous;
2) Powerball - 10 reps - 90s speed runs - 100% effort - 5 min rest between runs;
3) Powerball - 5 min 50% speed (LH & RH)
Do this 3 times during the day (Your wrist feels like a tree trunk after such a session);

Day 2:
1) Weights - Reverse Barbell Curl - 50 reps - medium weight - high speed;
2) Weights - Triceps Cable Press - 50 reps - medium weight - high speed;
3) Weights - Bench Press - 50 reps - medium weight - high speed;
4) Weights - Shoulder Press - 50 reps - medium weight - high speed;
5) Powerball - 3000(00) revs on the counter 1st function - quick as you can - both hands;

Day 3:
NO POWERBALLING - NO WEIGHTS - The muscles need time to recover. To assist in recovery, do some stretching. Stretch the wrist in all 4 directions and hold the stretch for 30 seconds. Do this 4 times during the day. Stretching also improves flexibility which is a major component of speed.

Maybe some of the more experienced Powerballers can comment?
It must be stressed that this is not a routine for a fitness novice. If you are still getting into good physical condition, then use the routine, but only do 30% - 40% of it until you can do more.

[Sanders83]

An hour a day? I could barely manage a minute at a time when I first started. My left wrist is getting alot better now you'll be pleased to hear. And my right one was so out of shape I can only manage 5 mins at a time tops.

Impoving all the time though. Still alot of work to do.

Just take it slow and you should learn your limits pretty quickly. If you already do table tennis you should have no problems at all.

Good luck.

[petemayhew]

An hour a day is about right for someone who's trying to improve their scores. Anymore and you get blisters. Any less and you might not improve :( :)