What is proper Footwork?
Footwork is one of the most critical factors in a game, next to a good stroke that is... However, all of the things I have discussed in previous lessons, Breathing, Breathing Timing, Hip Rotation, Hip Vibration, Stances, all play a vital role in footwork and vice-versa. Without one, you don't have the other...
So what is proper footwork? With proper footwork you must always be in control to move anywhere at anytime you need to do so in the most efficient, stable manor and with the shortest course to the target point you are intended to go to. All proper footwork has these common characteristics.
Breathing, inhale/exhale, is a must - match movements with your breathing.
Always maintain "outward tension" on the knees when in the stance.
At least one foot always maintains contact on the ground with the ball and the heel touching the ground.
Back must always straight! Never lean your shoulders - this takes valuable time to recover to a straight position when moving.
Never raise a foot anymore than necessary for the movement.
Do not bounce up and down with your body. Always keep a level head/body height when moving. Moving the body up unnecessarily wastes time and time is critical!
Always bend the knees.
You might think that this is fairly complex - yes, it is... While learning these concepts, it is very demanding on the leg muscles and it requires a lot of training/practice/coaching to master them to an effective level. Although, the benefits to your speed and stability of your footwork, and the extra distance you will be able to obtain, will be monumental!
Let talk about the different types of Footwork.
There are many different types of footwork's to accommodate all styles of play. What I will be covering here are the most basic forms of various footwork techniques. If you need to move further, or not so far, do a lessor or greater movement or a variation of it. Also, I would like to note that there is a variety of breathing patterns that are appropriate for use with movements of these techniques. This depends on where you need to go, how fast you need to get there, and how much available time you have to move to a point. You might inhale, then exhale, for a given body movement, or you might just exhale for the entire movement if you need to get there really quick... Mix & match are ok. So if I refer to a particular breathing pattern in this lesson, this will not be a golden rule for that movement. Also, just staying in a stance and doing nothing but a stroke, block, or push is just fine too - breathe normally and reserve your energy as mush as possible until you really need it...
So, instead of demanding that you use certain footwork techniques, I will just explain and demonstrate the different types of techniques and their characteristics. You can then decide which ones are the most appropriate for use with "your" game.
Lets start with "Stepping."
Stepping Forwards:
Refer to the following for an example:
In this example I will be demonstrating stepping forwards to the table. However, the same applies when stepping back from the table for a smash or loop shot. Stepping is a slower action then others, but it is used to gain "great distances" when time is available to do so, e.g. Playing far back from the table and stepping forward to get a drop shot.
a. When stepping forwards, maintain outward tension with your knees in your stance prior to moving.
Front knee bent over the front toe.
Back leg straight.
Both knees acting like two opposing coil springs.
Both feet flat on the ground and turned almost a 45-degree angle.
b. Contract and bring the back foot forward.
Lift the rear foot no more than necessary.
Contract through the center of your body with the lower stomach diaphragm.
Keep the feet close together (when feet meet).
Keep front knee bent.
Important, do not raise head height! Maintain even body height through stepping process...
Keep front foot flat on the ground - heel and ball of foot touching the floor.
c. Step outward now bending the leg in front and straightening the leg that is now in the rear.
One shoulder width wide and two shoulder widths in length.
Outside tension on both knees.
Feet flat on the ground.
Head/body heights still the same as it was.
Side-Step - "without crossing feet":
Refer to the following for an example:
In this example I will be demonstrating stepping side-ways across the table with the feet meeting halfway and "not" crossing the feet. This action is slightly quicker than steeping and "crossing" the feet, but not a technique I personally prefer to use. On a slippery floor, when the feet meet in the center, it is possible to trip yourself. And, the distance is not as great as stepping with the feet crossed-over. I personally prefer using a shifting technique variation, which I will cover in a minute, with a longer stride - same distance and quicker...
a. Start in a "straddle-leg" stance with both knees obtaining outside tension.
Both feet flat on the ground and facing the straight-ahead position.
Outside tension on the knees. This is the coil spring effect and is very important for side stepping.
Both front knees should be bent over the front toes.
Again, back straight.
b. Quickly squeeze both feet and knees together to the halfway point without crossing the feet.
Lift the moving foot only as much as necessary.
Supporting foot stays flat on the ground.
The ball of the foot touches the ground first, then quickly place the heel of the inward-moving foot on the ground, and at the exact same time, lift the current supporting foot for the outward movement as the two feet switch roles.
Back Straight.
Head/body does not move upward or downward.
c. Now plant the outward moving foot and maintain the stance as in step "a" above.
Side-Step - "crossing feet":
Refer to the following for an example:
Side Step - Crossing Feet Over
In this example I will be demonstrating stepping side-ways across the table with the feet "Crossing over." It is exactly as the above example, and follows the exact same rules, except that you cross your feet over. I prefer this method versus the above method. By crossing over, you are able to gain a much greater distance than above and you have less chance of tripping over your feet.
a. Same as previous side-step method.
b. Same as previous, except that your feet cross over close together.
Also when crossing feet over, the amount of crossover determines the overall distance you are able to travel.
One foot must be flat at all times during this transition.
Touch the ground with the ball of the foot that is crossing over, then quickly switch roles of the feet. One foot goes down while the other foot simultaneously goes up. (Take note to this step, it is critical to the success of crossing over.)
c. Same as previous side-step.
Now lets cover one of my favorite techniques! "Shifting."
There are a variety of shifting techniques, and shifting is definitely my favorite of techniques to use in a game. Shifting is used for those short, rapid, movements that you need to adjust for unexpected shots in a game. Also shifting, with the use of "Hip Rotation", can also be used for quickly rotating your body to another position if necessary. For example, quickly going around to the side of the table for a smash shot or loop without loosing your set position or stance... But I will not be covering this in this lesson.
Shifting Forwards/Backwards:
Refer to the following for an examples:
Front Stance - Shifting Forwards
Front Stance - Shifting Backwards
In these examples I am demonstrating Frontward and Rearward shifting. This shifting action is used for quick adjustments when playing back away from the table slightly (mid-range play) and it is necessary to adjust your stance slightly forward or slightly backwards when setting up for a smash or loop, or any other shot for that matter, and not loose your stable stance for the shot. Outward tension on the knees are essential for shifting movements. The outward tension acts like coiled springs, and when tension is released on either foot, the other foot/leg propels in that direction that you released tension with. This is also true with shifting side-ways in which I will be covering in a minute.
The first example above is shifting in a forward direction, and the second example is the same action but shifting in a backward direction.
a. When shifting forwards/backwards, maintain outward tension with your knees in your stance prior to moving as in step a above for "Stepping Forwards" action.
Out side tension is a must
b. Quickly contract with the stomach diaphragm to lift the Foot up "slightly." Your body will naturally propel in a forward direction at this time.
Maintain your stance posture while moving forward. This means to keep the same foot distance/width, body height (slightly downward height is ok to do when shifting), and back straight.
Keep the rear leg straight and let the rear foot drag (flat footed drag) along for the ride.
Keep front knee bent.
Keep the front foot in a flat position to the ground - even though it is not touching.
c. To stop the action, apply rapid outward tension on both knees.
Maintain a front stance as in step "a." above.
Shifting from Side-to-Side:
Refer to the following for examples:
Side Shifting - From Ready Position
Side Shifting - From Straddle Leg Stance
In these examples I am demonstrating shifting in a side-ways direction. This shifting action is used for rapid adjustments from side-to-side movements across the table. It is great to use from a neutral ready position and allows quick side-ways movements, in either direction, if the opponent's serves or returns are difficult to read, or a consistent rally where minor adjustments are needed. If you need to cover a great distance, I would suggest crossover stepping instead of side-ways shifting. Example 1 above is demonstrating side-ways shifting from the ready position of a high profile. Example 2 is demonstrating side-ways shifting from a deep straddle leg stance, which could be during the rally or a pre-serve stance. And again, both movements use the exact same techniques.
a. Maintain a low straddle leg stance as in the previous "side-step" method.
Outside tension on the knees is "critical" with this technique more that any other. Any weak knee on this technique will not produce the desired movement to be effective.
When starting from a higher profile ready stance, start from a relaxed stance with knees slightly bent.
b. Quickly contract with the stomach diaphragm to "slightly" lift the Foot of the direction your wish to move to. Your body will naturally propel you in a side-ways direction at this time.
Maintain your stance posture while moving side-ways (if already in the low profile straddle leg stance).
When moving from the high profile ready stance, pressure and body/head height will go downward until you achieve the straddle leg stance height.
It is ok to bring the foot your are lifting up in an inward direction momentarily. Then extend outward (side-ways), knees outward too, in the direction you are moving.
Keep both knees bent over the front toes.
Keep both front feet in a flat position to the ground - even though the leading foot is not touching.
c. To stop the action, apply rapid outward tension on both knees.
Maintain a low straddle leg stance as in step "a." above.
These are the basic footwork movements that are necessary to an effective table tennis game/match. You can use these movements to any variety or variation of them, and also with different breathing patterns to achieve your desired movement result for your game. However, any comprised movement you dream up is a variation of one of the movements I have described in this lesson. I have not covered "bouncing," "jumping," or "hopping," because I "do not" believe in the use of any of these techniques and I also feel that these techniques are a waste of time and energy in terms of the valuable time and energy needed in a game to get the rally point.
