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This sport is all about being able to position yourself wherever the ball lands to execute a proper stroke. So why do so many beginners stand casually, like the ball will always return to their sweet spot? In almost any elite sport an athletic stance is essential- leaning forward, feet wide, slightly hinged at the hips and springy tension built from slightly bent knees. It is the best way to execute fast movements and always be in the right place at the right time. It is an essential step in phase 1 from our FREE Beginner to Intermediate Table Tennis Lesson Plan. So, let's get this first part right and learn how to stand in table tennis!

1. Feet Position: Stand with your feet hip-width apart or more. Your left foot (if you're right-handed) should be slightly forward (as in maybe 3-6 inches), with your toes pointing toward the table.

2. Knees Slightly Bent: Keep your knees slightly bent to maintain a low center of gravity. This along with the spring-like tension in the knees helps with agility and quick movements.

3. Weight Distribution: Distribute your weight evenly on the balls of your feet. This allows for quick lateral movements. Ensure that when you move side to side or front to back that your weight remains centered on the balls of your feet. You should never "fall" out of your center of gravity to the point where it actually looks like you are half falling to reach your shots.

4. Upper Body Lean: Lean slightly forward from your hips stacking your shoulders over your knees. This helps you stay ready to react to the ball

5. Racket Position: Hold the paddle in front of you halfway between the backhand and forehand. It should appear as your arm is just past the halfway point while raising a glass to your mouth. This allows you to react to shots received on both sides

6. Eyes on the Ball and Keeping Level: Keep your head steady and your eyes focused on the ball. You should try to keep your head from elevating or dropping as you move in all directions. i.e. avoid standing up from your athletic stance. Stay low until the rally has concluded. You have to be able to see the ball in this game and ensuring that you stay level will help you do just that. Try reading a book while in the back of a bus on a bumpy road and see what we are talking about. It's nearly impossible to see

7. Orientation to Table: Most points you will start about an arm's length from the table standing in front of the backhand side of the table. As your opponent directs the ball to different sections, you will use side steps, in and out footwork, pivots, and cross steps to get into position to make shots

The proper stance is your gateway into playing real advanced table tennis. With footwork like you are floating on clouds, it will seem as though you are always in place to make high quality strokes.

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