Competitive table tennis players looking to improve rally speed, reaction time, and explosive movement.
Estimated Daily Calories
2400 kcal
Protein Target
"Focus on 'active feet' by staying on the balls of your feet with a low center of gravity; explosive movement starts from the ground up, not just the arm."
Perform speed and agility drills 2-3 times per week, ensuring at least one rest day between sessions to allow for nervous system recovery.
Heavy lifting can cause stiffness; focus on explosive, high-velocity movements and mobility work to maintain the fluidity required for fast rallies.
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