During the 2016 ITTF World Cadet Chellenge in Shanghai, China, Zheng Chaoying, gave a lecture to the young players about various warm up and stretching techniques they have to practice to maintain their healthy body throughout their career.
Part 1
In Part 1 he talks about:
  • introduction to the 3 steps of warming up – pre warm up, general warm up & specific warm up (0:00–2:00)
  • pre warm up techniques (2:00–4:11)
  • general warm up techniques (4:11–7:31)
  • specific table tennis warm up techniques (7:31–10:25)
  • neural activation & speed training techniques (10:25–12:13)
  • more complex warm up techniques & small muscle activation exercises (12:13–16:49)
Part 2
In Part 2 he talks about:
  • various stretching exercises with a tennis or golf ball that table tennis players should do after a match (0:00–5:37)
  • explanation of different types of speed training exercises – response speed, gesture speed and the speed of the entire body (5:37–7:00)
  • about neural response, body coordination & explosive power and how it affects a player’s speed (7:00–15:34)
  • specific exercises aimed at increasing a table tennis player’s speed (15:34–22:03)
  • agility training exercises using the rope ladder (22:03– 25:13)