LATERAL BOUNDS, INTERVAL HITTING DRILLS DAN QUICK REACTION FOOTWORK DRILLS; FORMULA PROGRAM LATIHAN UNTUK MENINGKATKAN KEKUATAN, KECEPATAN DAN REAKSI PADA ATLET TENIS MEJA

LATERAL BOUNDS, INTERVAL HITTING DRILLS, AND QUICK REACTION FOOTWORK DRILLS: A TRAINING PROGRAM FORMULA TO IMPROVE STRENGTH, SPEED, AND REACTION IN TABLE TENNIS ATHLETES

Performa atlet tenis meja ditentukan oleh kombinasi kemampuan kekuatan otot, kecepatan, dan reaksi yang optimal. Namun, belum banyak penelitian yang mengintegrasikan latihan khusus untuk mengembangkan ketiga komponen tersebut secara simultan. Penelitian ini dilakukan untuk menguji efektivitas program latihan gabungan lateral bounds, interval hitting drills, dan quick reaction footwork drills dalam meningkatkan kekuatan, kecepatan, dan reaksi atlet tenis meja. Penelitian ini menggunakan pendekatan kuantitatif dengan desain eksperimen semu (one group pretest- posttest design). Sampel penelitian terdiri dari 30 atlet tenis meja usia 16–20 tahun yang dipilih secara purposive. Data dikumpulkan melalui instrumen tes loncat tali (untuk kekuatan otot tungkai), tes lari 30 meter (untuk kecepatan), dan alat tes waktu reaksi. Analisis data dilakukan menggunakan uji paired sample t-test. Hasil menunjukkan peningkatan yang signifikan secara statistik pada kekuatan otot tungkai (t = 9,610; p = 0,000), kecepatan (t = 7,709; p = 0,000), dan waktu reaksi (t = 11,211; p = 0,000) setelah intervensi program latihan. Kesimpulan dari penelitian ini adalah bahwa kombinasi ketiga bentuk latihan tersebut efektif dalam meningkatkan performa fisik atlet tenis meja, dan dapat direkomendasikan sebagai model latihan terpadu dalam pembinaan atlet usia muda.

   Kata Kunci: tenis meja, kekuatan otot, kecepatan, reaksi, latihan terpadu

The performance of table tennis athletes is determined by the optimal combination of muscle strength, speed, and reaction abilities. However, there have not been many studies that integrate specific exercises to develop these three components simultaneously. This study was conducted to test the effectiveness of combined lateral bounds training programs, interval hitting drills, and quick reaction footwork drills in improving the strength, speed, and reaction of table tennis athletes. This study uses a quantitative approach with a pseudo-experimental design (one group pretest-posttest design). The research sample consisted of 30 table tennis athletes aged 16–20 years who were selected purposively. Data was collected through a rope skipping test instrument (for leg muscle strength), a 30-meter running test (for speed), and a reaction time test kit. Data analysis was carried out using the paired sample t-test. Results showed statistically significant improvements in leg muscle strength (t = 9.610; p = 0.000), speed (t = 7.709; p = 0.000), and reaction time (t = 11.211; p = 0.000) after the training program intervention. The conclusion of this study is that the combination of these three forms of exercise is effective in improving the physical performance of table tennis athletes, and can be recommended as an integrated training model in the development of young athletes.

  Keywords: table tennis, muscle strength, speed, reaction, integrated training