Table tennis training plan for beginners
A good beginner table tennis training plan has 2 or 3 sessions of 60 minutes a week, each with a warm-up, one main stroke repeated many times, serve and return, footwork and a few points. In 8 weeks, you go from a forehand rally to a loop and a third-ball attack.
In this article
Most beginners just "play points." It is fun, but progress is slow because each stroke only shows up a few times. A simple plan with one focus per week makes you repeat the right stroke hundreds of times and speeds up learning a lot.
This table tennis training plan runs 8 weeks and is built for 2 or 3 sessions a week with a partner.
What a 60-minute session looks like
| Block | Time | What to do |
|---|---|---|
| Warm-up and rally | 10 min | Body first, then easy forehands and backhands. See warm-up |
| Stroke of the week | 20 min | The weekly focus, in sets with your partner |
| Serve and return | 10 min | One serve type, while your partner practices the return |
| Footwork with the ball | 10 min | A movement drill using the stroke of the week |
| Points and practice games | 10 min | Points with a rule that rewards the stroke of the week |
How to run the sets
Work in sets of 2 to 3 minutes with 30 seconds of rest. Your partner feeds and you hit; then swap. Count rally length without a miss. That number is how you measure progress.
The 8-week plan
| Week | Stroke of the week | Main drill | Goal to move on |
|---|---|---|---|
| 1 | Grip and forehand drive | Forehand crosscourt, diagonal to diagonal | 20 in a row |
| 2 | Backhand drive | Backhand crosscourt | 20 in a row |
| 3 | Push | Backhand push, then forehand push | 15 low pushes in a row |
| 4 | Short backspin serve and long serve | 10 of each, at targets | 7 of 10 on target |
| 5 | Alternating forehand and backhand | Partner alternates: one to backhand, one to forehand | 15 in a row |
| 6 | Forehand loop against backspin | Partner pushes, you loop | 6 of 10 on the table |
| 7 | Block | Partner loops, you block | 10 blocks in a row |
| 8 | Serve and third ball | Short serve, long return, loop | 5 of 10 third balls on the table |
Do not rush. If you miss a goal, repeat the week. For each stroke, see forehand, backhand and push. Week 8 is your doorway into tactics: serve and third-ball attack.
Footwork drills with the ball
| Weeks | Drill | Sets |
|---|---|---|
| 1 to 2 | Forehand: partner sends one ball to the middle, one to the forehand corner | 4 x 2 min |
| 3 to 4 | Push: one short to the forehand, one short to the backhand | 4 x 2 min |
| 5 to 6 | Simple Falkenberg: backhand, forehand from the backhand corner, wide forehand | 4 x 90 s |
| 7 to 8 | Random in the middle of the table, partner varies the side | 4 x 2 min |
Practice games for the last 10 minutes
Practice points get a rule that forces the stroke of the week:
- Weeks 1 and 2: crosscourt rallies only; leave the diagonal and you lose the point.
- Week 3: the first three hits must be pushes.
- Week 4: any short serve that would bounce twice on the far side is worth 2 points.
- Weeks 6 to 8: points won with a loop count double.
How often to train
| Sessions per week | What to expect |
|---|---|
| 1 | Slow progress; stretch the plan to 16 weeks |
| 2 | A good pace for people who work or study |
| 3 | Ideal if you want to improve fast |
On days without a partner, slot in drills from how to practice table tennis alone. Keep at least one full rest day a week.
How to track progress
- Rally counts for each drill. Log them on your phone.
- Serves on target out of 10.
- One minute of video a week, filmed from the side.
- Practice games against the same partner, always with the same rule.
Frequently asked questions
How long does it take to learn table tennis?
With 2 or 3 sessions a week, within a few months you can keep rallies going, serve with intent and start attacking. Mastery takes years.
What should a beginner practice first?
The forehand drive with a proper grip. It is the base for nearly every other stroke.
Should beginners practice the loop?
Yes, once the forehand and push are consistent. In this plan it comes in at week 6.
Is just playing points enough to improve?
It is fun and builds competitiveness, but progress is slower. Repeating one stroke in sets builds technique faster.
How many times a week should I train?
Two or three sessions of about an hour is a great pace for beginners.