PHYSICAL PREPARATION: PETER ENGEL'S WAY

To reach at the heighest level in table tennis, one needs  to be in the best of his/ her physical abilities. We Indians especially need to get stronger in terms of speed, agility, and power in the legs and strength in the core. Being physically strong gives you an extra edge over others, you move better on the table, you survive better during tensed situations and most importantly, it boosts your confidence level.

I m writing this from patiala where I m currently with the national team preparing for the upcoming Asian Games. The last week was quiet intensive as we worked on the physical fitness on the table in the mornings and off the table in the evenings.

I am sharing last  weeks fitness programme (through videos and pictures)which was given by Peter and hope you guys will like it and try it during your practice session.

MORNINGS:

Every morning finishing the session with footwork. choose any footwork exercise and do it for 5minsX 4 times. [Twice each for the one who is moving]

EVENINGS:

MONDAY:

Target area: LEGS for speed and agility

1. Dribble on the spot and when commanded  left, quickly touch the corner of the table with right hand and vice versa. each set for approx {45 sec X 5 times} x 3 SETS [see video]

2. Lunge squat on the spot for 15 sec and then chair sitting 15 sec. - 1 minute X 3 SETS

                    

TUESDAY

Target area: core

All exercises for 30 sec each

1.Throwing medicine ball sideways 3 times each side [see video]

2. Boat pose 3 times

3. Crunches 3 times [see video]

4. Back strengthning 3 times each side

5. Superman 3 times

WEDNESDAY

Off in the evening. But in the morning I did this:

Peter calls it, its table tennis football. A box full of multiball hes throwing in a rhythmetic speed and different heights and lengths. I need to hit each ball with my legs. This improves your footwork and short step movements essential to table tennis. Focus on the core to move better.

THRUSDAY

Target area: Legs for explosive power

1. Progressive jumps 3 times[see video]

2. Cone speed work 3 times[see video]

3.Jumping with medicine ball throw 3 times.[see video]

FRIDAY

Target area: CORE

Same as the one on Tuesday

SATURDAY

BEEP TEST:

The beep teast, also callled the MULTISTAGE FITNESS test, is a killing one. The test includes running for 20 meters up and down. You need to reach 20 mts within the time given between 2 beeps. The time between 2 beeps gets reduced with each level you reach. Its gets tougher with each level especially after the 5th one. The heighest for the boys was done by G.Sathiyan reaching level 12.12 and girls by Manika Batra reaching level 9.4. I did level 8.2. This is a test of your speed, agility and endurance. We measured the heart rate and  mine went upto 110% with approximate 200 beats per minute. This just means I gave my best, and thats what it also measures. Its a test of will power, you need to beat yourself rather than competing with an opponent. The recovery was within half a minute. You can download it from the play store in android and apple. There are many options but the one which is paid (approx.1 euro) is the best one.

SUNDAY

Off

FOR RECOVERY:

1. Stretching properly after each session

2. Sauna/ steam bath on wednesday and saturday

3. Massage on sunday

4. Drink lots of water

Rest and recovery are an essential part of the schedule and is as important as training. It allows your body to recover from the intensive training and keeps you injury free. Also makes you fresh to work again the next day.

DIET:

A healthy and well balanced Diet is an essential part of a sportspersons life. If you are working out a lot and not refueling your body with the right amount of nutrients it needs, you will not recover well from the training. Infact, it could lead to injuries. We must keep ourselves away from junk food as much as possible. Proper intake of carbs and protiens is a must. And for women especially, do check your iron levels. As table tennis players, we mostly stay indoors, so our vitamin D levels could to be low. A thorough check up would be great to know if there is a deficiency and then take suppliments accordingly.

Hope you all enjoyed the programme like I did. I had a great weekend with good rest and awesome food and I cant wait for Monday to come and start working again!

Good luck! and enjoy Table Tennis!

The most important lesson of my life.

When I was a kid, I use to hear this sentence in the closing ceremony of all the table tennis tournaments I took part in  -“kids, winning and loosing does not matter, what matters the most is participation, and that's why lets give a round of applause to ourselves and feel proud that we made this tournament a huge success”. I could never comprehend this and it seemed nonsensical to me. In sport we all have had our wins and losses. And when the chief guest emphasized in his no-so-interesting speech that it was participation that mattered the most, I always mocked at him. I complained, sorry Mr. Chief Guest but I lost, I worked so hard for this, yet, I lost. Do you have any clue how it feels? It’s is a game the universe is playing with me, this cannot happen. I left no stone unturned, yet I lost. I haven’t even caused harm to anyone that karma is playing its part, then why me?? God, why me??? And on top of this, the gentleman wants to console me by saying that its participation that matters the most!!! Nothing can be more ridiculous than this!

I was innocent, immature and ignorant.

Its been almost 15 years that I have been playing table tennis actively, and when I patiently try to ponder, that what is the most important thing that sport has taught me, pat comes the reply, perseverance.

And that's when I understood, the chief guest was right, what matters the most is participation!!!!

In sport, the winner takes it all. By all I mean- the cash award, the medals, the trophies, the smiles, the happiness, the applause, the interviews, the newspaper headlines and the celebration. But, have you ever thought, what happens to the one who lost in the quarter finals, or the pre quarter finals? Or maybe the one who lost in the 1^st round? Or the one who never qualified for the main draw? He feels lost and deeply shattered. But still, he chooses to go on. It’s his will to fight that keeps him going on. It’s the will to prepare for the next one, work harder than ever before, and the determination to knock each and every player down on his way to the podium in the next tournament. Yes, and that's why I say, what matters the most is perseverance.

Imagine, if we all said that no, I don’t want to do this anymore. There would be nobody to compete with. And competition is healthy. If we said, that I m not good at this, I cant do this anymore, there wouldn't be anyone to do sport which teaches us so many things. And sport imitates life. And that’s why I believe, that the chief guest was right. Winning and losing are just a part of this game and at the end what matters the most is that you participated.

In the year 2011 disappointed me, I didn't win a single match. I didn't go past the pre quarters.  I played the Beijing Olympics in 2008, but in 2012, I was nowhere near it. My ranking slipped to no.17^th in the country. I felt betrayed by hard work. As I kept analyzing what was going wrong, I was being pulled down by a number of people who kept telling me- guess its time to call it a day, looks like you don’t have it in you anymore, or maybe its just a signal that now you must focus on other things, or maybe, get married!!!   To those who tried to pull me down- I forgive you. You were ignorant. I made a comeback in the national team in 2013. Yes, I did it. Although the journey was not smooth, I sacrificed a lot for that comeback, but I did it.  And that's when I realized, that yes, the chief guest was right. I kept going on, worked harder than ever, and never lost the will. Perseverance was what kept me going on.

I am talking about myself because that's what I can best describe and feel proud of. I m sure, each one of you reading this, must have faced a similar situation in your respective careers as well. That's why, take a moment aside, and pat your back. Feel proud of yourself that you kept going. Take pride for the fact that you still refuse to give up. Look in the mirror and tell yourself, I m proud of you and I love you. Admire your perseverance. Forgive the ones who asked you to quit. It does not matter if you are number 1 or number 295, if you got up each time you were knocked down, feel proud.

Thank you Mr. Chief Guest, you were right. A lesson well learnt.

THE SILVER LINING TO THE COMMONWEALTH GAMES!

As the curtains are drawn for the Commonwealth Games Glasgow 2014, there are mixed reactions by the table tennis fraternity all over India. Some have been optimistic, some sad, some expressed their anger, but most of them were simply, disappointed. Frankly, we all are disappointed because the team brought back just one silver medal as against 5 in the Delhi edition four years ago. We as spectators, players and contributors who are so closely connected to the game in several ways are deeply disappointed, imagine the plight of the coaches and the 10 member team who actually experienced it. The blame game continues and everyone, very conveniently, are expressing their anger. 

But I really don’t want to get into that because it will not lead us anywhere. I feel proud of that one silver medal. It means a lot to the team and the entire table tennis family. We must not forget the hard work and sacrifices the players have made. We definitely need to address the issues where we faltered, but first, I d like to share few points that struck to me immediately.

The doubles event is the unsung hero of Indian table tennis. In the past two editions of the CWG, we have won 6 medals out of which 3 were from doubles, namely,  gold in men doubles (Sharath Kamal/Subhajit Saha,2010), bronze in women doubles (Poulomi Ghatak/MoumaDas,2010) and silver in men doubles (Sharath Kamal/A.Amalraj,2014). Despite a good show in the doubles category, it has not been taken seriously. The doubles is an event where you need to know the strengths and weaknesses of your partner very well.  It involves a great chemistry between the two players and needs special attention during practice sessions. In Glasgow, Amalraj paired up Sharath for the first time. It was coach, Peter Engel’s decision to pair them up because Amalraj is strong close to the table and Sharath is powerful off the table and together, they proved to be a deadly combination. The way in which they thrashed the pair from Singapore in the semi finals, was commendable. The indifferent attitude towards doubles and mixed doubles must change. This can be done by introducing these events in the national ranking tournaments and have a ranking system just like it is for the singles. Also, cash awards for the same must be given in the national rankings and national championships. If this can be done, the players will find the best suitable partner and we can do much better in international events. 

I truly believe that Sharath Kamal is a living legend. He has been bringing laurels to the nation right from 2004 when he first won the singles gold in Commonwealth Championship in Kuala Lumpur. Since then the 3 editions of the Commonwealth Games he has won 2 gold medals in Melbourne (2006), 1 gold and 2 bronze medals in Delhi (2010) and 1 silver medal in Glasgow (2014). That’s 10 long years of consistent performance! This is just the Commonwealth I have mentioned, his long list of achievements also include winning the US Open and Egypt Open in 2010, winning the prestigious German Bundesliga this year and many more. He might have not been able to defend his national championship title but he delivers where it is the most needed, proving his might and shutting up the critics. In Glasgow, he was certainly an improved version of himself. We all know his medal count and the amazingly powerful forehand he has, but little do we know about the kind of life he leads. Ask him someday to share his stories, and you will find that his life has been full of sacrifices, hard work, discipline and struggle, every single day. He is a man with a very strong character. He’s high on success and a role model for many, and yet, he’s grounded. And this is what sets him class apart. It’s not only his achievements that fascinate me, it’s also his attitude on and off the table which makes me conclude that such people are true legends.

The Glasgow games also brought out the best of a few young ones who stunned the world with their spectacular performances. Manika Batra, currently ranked 141 was the one to cause a major upset when she beat Yu Meng Yu of Singapore who is ranked 10^th in the world! She proved her consistency by winning 6 out of the 8 matches she played in the team events. In the singles, she was the lone Indian to reach till the quarter finals stage. Manika has a long way to go, this was her first Games, and at 19 years of age, she is the highest ranked Indian (141 in August 2014) according to the ITTF World Rankings. This young lady has the talent, is determined to work hard, and I sincerely hope that she does wonders in the future.

In the men’s side it was Harmeet Desai, ranked 147th in the world, who gave us goose bumps in the semi final stage of the men’s team event. India lost the match against England 1-3, in which Harmeet lost his 4th single to Liam Pitchford, ranked 59, 2-3 but all those who saw the match live, will agree with me that Harmeet was certainly the hero of the evening who won hearts. He was 0-2 down (5-11, 6-11), and in the 3rd set it was 4-10 when Pitchford needed only 1 point to wrap up the match but little did he know that it was going to be herculean task ahead which seemed like a cakewalk. Harmeet, like a true warrior, fought back and won that game 12-10 ( winning 8 points in a row) making it 1-2 and then went on winning the 4th set 12-10 leveling to 2-2. In the decider, he was leading 8-5, but I will call it unfortunate that he ended up losing the game 15-17! Harmeet in total saved 11 match points, before losing out on the 12th one. It was definitely an effort which was applauded all over the world. The young man from Gujarat remained calm and focused throughout the match and displayed courage which matched that of somebody attempting to climb the Mt.Everest. He must have been disappointed, but I look at it as a match which will always be remembered in the history of the Commonwealth Games.

They say that we must look into the positive side of everything, and that’s what I just did. 

Keeping the disappointment aside, we must understand that its sport. It treats everyone equally; the game starts with love all. Rankings don’t matter, because on a particular given day, the one who is the best, wins. Winning and losing is a part of this beautiful world of sport, and what matters the most is the sincere effort and the courage and the will to fight until the last point. Of course, one must reflect and analyze what went wrong, but from now on, it’s all about looking forward, working harder than ever before and bringing back the lost glory in Gold Coast in 2018.

As for me, I miss the games already. The newspapers are back writing huge columns on Cricket and the sports channel are busy showing their favorite and most entertaining (read boring) game. 

But the clock is ticking; and up next is the Asian Games in Incheon, South Korea from 19^th September to 4^th October 2014. 

I will be there to support team India in whatever way I can. Will you?

LET THE GAMES BEGIN!!!!

Flashback 1:  A tensed situation at the Yamuna Sports Complex 4 years ago. Sharath Kamal and Subhajit Saha up against Gao Ning and Yang Zi of Singapore and playing the match of their lives, the Gold medal match for the men’s doubles.  Its  2-2, 10-8 for India and as Gao Ning is ready to serve to Kamal, the crowd cannot stop cheering. The distracted Ning serves; Kamal makes a backhand flick on the forehand side, and zup!!! Yang Zi hits the forehand topspin straight into the net!!! The crowd roars in excitement and joy as Saha jumps on Kamal and hugs him tight to celebrate their victory. Later during the medal ceremony Kamal weeps like a little kid as the tricolor goes up and the national anthem is played. Years of hard work and sacrifice finally paid off!!!! GOLD MEDAL FOR INDIA IN THE MENS DOUBLES.

Flashback 2: Thursday, 7^th October 2010- India vs England in women team semi finals. The stadium is jammed packed as Indian eves look determined to win as they step inside the court with confidence having had beaten the mighty Australia in the quarter finals a day earlier. The girls showing the world that the Indian women paddlers are no less, thrash England 3-0 and win in style.  K.Shamini beat Kelly Sibley 3-1 to give India a positive start. Next Mouma Das thrashes Joanna Parker 3-0 giving her nightmares. All eyes set on Poulomi Ghatak as she smoothly went past Hanna Hicks 3-0 (11-8, 11-3, 11-6).  AND IT WAS DONE! Indian women in the finals for the first time in the history of Commonwealth Games. A match these girls will never forget. And we as Indians will keep praising. Jai Hind!!!

24^th July 2014: Today in Glasgow, the games begin, yet again. A new land, new opportunities, new faces, new games and a new winner. But we hope, India wins more than what they did in 2010. I say because the work has been done. The new foreign coach, Peter Engel who along with Mr.Bhawani Mukherji have worked hard day in and day out with the paddlers at NIS Patiala and China and are confident about the results.  

Our star player and my favorite  Achanta Sharath Kamal looks in fine form .His young team, with Harmeet Desai, Soumyajit Ghosh, A.Amalraj and Sanil Shetty are all in the best of their ability. They have made steady improvements in the game and also the world rankings. Making a mark at the world stage, I wish the Indian men repeat 2006 Melbourne- GOLD MEDAL in teams. And it looks possible. Singapore and England are strong competition but the kind of sincerity and hard work everyone has put in the last 4 years, is commendable and that makes it possible to beat them.  

Also, there are high expectations from Kamal in singles as he’s in great shape and Ghosh and Harmeet in doubles as they have emerged a very strong men’s doubles pair since 2012.

But here is something closer to my heart- the women’s team! Although I missed my place in the team this time again, but we have all been training together since January at NIS Patiala and have lived like a family and I sincerely hope that they repeat Delhi 2010. And again, its possible. The team with well experienced K.Shamini, Poulomi Ghatak, Madhurika Pathkar and young fearless Manika Batra and Ankita Das, are all ready to rock!!

Commonwealth Games- Its once in 4 years, and its one arena where the much ignore, yet cherished sport, Indian table tennis, has displayed its meticulous might!

So, heres to the hard work, the sweat, the sore muscles, the never ending service practice sessions, the 4X5 minutes footwork exercises, the football workout, the Bolt’s paced multiballs, the 20 balls with counter spin rallies, the uninvited injuries, the boring rehab after the injury, the “missing mummy ke haath ka khana” moments, the “yayyy Wednesday evening off” moments, the favourite Friday lunch kadi chawal madness, the post dinner gossip and laughter, and what not.

Lets go team India, and bring home the medals.

After all, we know one thing very well and its the mantra the Indian team has been repeating each day for the past 2 months-

 “WHO AM I?

I AM A CHAMPION.”

Have you experienced any of these?

Do you live in India? Do you play Table Tennis in India? Do you play serious Table Tennis in India?

You are an Indian Table Tennis player if you have experienced at least 10 of these:

1. You have played a match post 10 p.m.
   
   
2. In a tournament, you arrive at the stadium at 7 am, find 100 players training and warming up on 8 tables and you try to figure out which table to play on and end up feeling confused.

3. You know what TT-VOLLEY means and you love to bunk sessions once in a while and play it with all your heart and soul. 
   
   
4. You get to know whom you are playing against just 10 minutes before the scheduled time of your match.
   
   
5. You have used Mark V rubbers (if you were born before 1995).
   
   
6. You travel in an unreserved/sleeper ticket for two days, arrive directly at the tournament venue (because the train was late) and play your match and in many cases, win!
   
   
7. You wish Maria Sharapova played Table Tennis instead.

8. Apart from English and Hindi you can understand (in some cases, speak) Bengali and Marathi.
   
   
9. You warm up for your match, but the match gets delayed. You relax and you are cooled down. After an hour, you warm up again, ready to play, and the electricity goes off. You are cooled down again.
   
   
10. You spend hours on Facebook.
    
    
11. You were looked down by teachers all throughout the year because you missed school and dint submit assignments. Your classmates barely recognize you. You feel like an alien when you go to school. But still you manage to pass/get good grades studying only a month before the exams and you feel like Einstein.
    
    
12. You have been to a mall in your tracksuits preferably STAG ones.
    
    
13. You have a best friend living in a different state, who talks in a completely different language which you barely understand and speak.
    
    
14. You have a sore throat in the National Championship because you cheered very loud for your team.
    
    
15. When your were 12, you distributed sweets/chocolates/toffees in your club on occasions like wining a tournament or your birthday.
    
    
16. You believe that A.Sharath Kamal is a Living Legend.
    
    
17. You don't really mean the 'SORRY' when the ball touches the net or the edge of the table. You Thank God instead.
    
    
18. You have/had 3 tables in your club and 20 players training on them at the same time.
    
    
19. National Championship is THE MOST IMPORTANT tournament for you (even if you are an international player).

20. The next person who calls you a tennis player by mistake should run for his life.

Long live Indian Table Tennis

People who dont really play professional/serious table tennis are under an impression- 'ok whats the big deal? you just have to send this small white colored ball on the other side of this small table. well its so easy!'  But, uummm whatever. Ok guys we are doing serious business here. Table tennis is the worlds second fastest sport. It is a combination of speed, skill, tactics, reflexes, power, balance, consistency, eye-hand coordination and of course intelligence.
Aaaannnndd...in India, since table tennis is not taken so seriously, we players are sick and tired of explaining this to the common man. Table tennis might be a relaxation or pass time for many, but for the 5000 odd serious table tennis players in India, its life. We breath it. Live it. Feel it. Because for a bunch of us, it defines us. Its who we are. Yes, for a change, we dont go play cricket after school, we go hit the table. For many, hitting the table is education, friendship, work and LIFE!

Table tennis in India might appear too shabby in front of cricket, tennis or in the recent times badminton, but for those who choose to pursue it as a career its been a blessing. Employment, for starters is what most of us are blessed with. We have well respected jobs in sectors like Petroleum, Railways, Airlines, Banks, Postal, Income Tax, Audit, Airports, to name a few. Our European counterparts are even jealous of us for this!

Our schools in India might not have a tennis court, a football field or skating rink, but 90% of them will surely have a Table Tennis table and kinds enjoying playing. It is the most popular indoor sport which almost every other kid knows how to play, for a laugh.

Our federation TTFI, is one of the most active and transparent sport bodies in India. We are regularly sent to take part in major international competitions. Not only seniors, but the youth, juniors, sub-junors and cadets are regular at the international arena. Thank you TTFI, for all you efforts.

And, we have Champions, Legends, Arjuna Awardees too! From Kamlesh Mehta,  Chetan Baboor and S.Raman in the 80s and 90s to A.Sharath Kamal, Soumyajit Ghosh, A.Amalraj and Sanil Shetty in the new millennium. Amongst the ladies we have had Indu Puri, Niyati Shah, NR Indu in the past to Poulomi Ghatak, Mouma Das, K.Shamini and Ankita Das in the recent times. We can go on and on about their achievements in the international arena.

Sharath Kamal, the poster boy of Indian table tennis added another 'firsts' to his kitty by becoming the only Indian to play and win the world famous German Pokal

But amidst all this, life would have been better if we had good infrastructure. If we had good coaches many would be in safe hands. We have the talent, but we dont have the guidance to nurture it. We have the dedication but we dont have corporate babus sponsoring us, we dont have the funds. We have DD Sports giving live coverage, but never a private news channel. Print media writes about us, but only in rare small columns. Its actually funny that what a particular cricketer wore in a fashion show is a biiiig masala news than our kids winning medals in World Championships.

No, I am not complaining, i am just being hopeful that someone would read this, and positively react to it.

As table tennis players, we are happy and passionate. We are young and talented. We have the fire and the drive. Its only with time, that one day, we will also be the household heros. We are optimists. Someday, for sure, will be the Dhoni, the Sachin Tendulkar and the Saina Nehwal. Yes, one day. For sure.