5 ways to implement deliberate practice to achieve high performance in table tennis

December 1, 2025 (by Dr. Alan Chu, PhD, CMPC)

In the 1990s, psychologist Anders Ericsson revolutionized our understanding of expertise. Through his groundbreaking research on expert performers—from musicians to chess players and athletes—he discovered something surprising: what separates world-class performers is not innate talent or the quantity of practice, but the quality of practice.

Based on his research, Ericsson started writing the book Peak: How to Master Almost Anything. Ericsson identified “deliberate practice“as the key ingredient, characterized by focused attention on specific weaknesses, immediate feedback and systematic progress just outside the comfort zone. This applies as much to mental training as to physical technique.

Core components of deliberate practice

Ericsson’s framework identifies five essential elements that can help you transform ordinary practice into deliberate practice: Specific goals, Full concentration, Immediate feedback (of yourself or others), Step outside your comfort zoneAnd Repetition and refinement. The diagram below shows some table tennis examples.

Applying deliberate practice to your physical and mental game

When we apply deliberate practice principles to mental training in table tennis, five relevant psychological tools stand out that any player can practice with to reach their peak performance.

1. Set process-oriented goals. Instead of “win the tournament,” set goals like “do my focus routine between each point” or “implement a breathing strategy if you’re behind.” These goals are within your control and directly target mental skills, following the Ericsson principle of specific, measurable objectives. See more tips in Setting SMART Process Goals: Focusing on the Destination Journey.
2. Create pressure situations during training. Your practice should simulate competition conditions. Determine consequences for mistakes: push-ups, sprints or lost points. Make training more difficult than competition so that matches feel manageable – this trains your nervous system to perform under stress. See more tips in Dealing with Pressure in Big Moments: Lessons from Truls Moregard’s Grand Smash Win.
3. Receive immediate feedback. Work with a coach or training partner who observes your mental responses. Record yourself assessing your body language and emotional responses. Use self-monitoring checklists while practicing.
4. Develop routines for emotional reset. Create a specific sequence that you perform after mistakes: turn away, deep breath, bounce the ball three times, cue word (“next point”). Practice this routine deliberately after each mistake in training until it becomes automatic. This gives you a reliable tool for emotional regulation during competitions. See more tips in Use Pre-Point Routines – Master Crunch Time Like Timo Boll.
5. Keep a detailed training diary. Write about your mental performance for five minutes after each session. What situations caused fear? When did you lose focus? What worked? This reflection turns experiences into learning and reveals patterns that you can specifically address. See more tips in US Nationals Reflection – Winning the Mental Game.

The long game

Deliberate practice for mental training requires patience and consistency. You won’t see dramatic improvements overnight, but over weeks and months you will notice greater calmness under pressure, sustained focus, and clearer thinking at critical moments.

Remember, discomfort indicates growth. If practicing feels easy and comfortable, you’re probably not in the zone where real development happens – elite players understand this.

Start with one or two specific mental skills, practice them with full concentration according to the principles Ericsson has identified, and stay committed to the process. The mental benefit you are looking for is built purposefully per session.