Boot Camp for
Tennis Players

DROP-IN CLASS OFFERED ON WEDNESDAYS 6:30 PM TO 7:30 PM FIRST CLASS IS FREE

Goal: Improving tennis through off-court training with either drop-in classes or small groups within 4 to 6 weeks

Who is the class created for?

Becky designed this class for adults like her that love tennis and want to improve their tennis through better tennis movement, footwork, agility, speed, and endurance while remaining injury free. 100% of class exercises focus on tennis skills and how to improve them within a short period of time.

There are two ways to participate- either though regularly scheduled drop-in classes on Wednesday nights 6:30 PM to 7:30 PM. Or class workouts that are designed for tennis teams or groups wanting to work together on fitness. The dates and times are decided mutually and run between 4 and 6 weeks at a time.

When and where are classes taught?

DROP IN WEEKLY CLASSES

WEDNESDAYS 6:30 PM to 7:30 PM- First class is free.

SMALL GROUP TRAINING- Demo class is free

Class dates and times will be mutually agreed upon and can include mornings, afternoons, or evenings. Boot camp classes are:

  • 12 classes in a package

  • 1 hour long

  • meet 2 to 3 times a week

  • completed after 4 to 6 weeks

Class location is in the Ballroom at the Irvington Club on

2131 NE Thompson St, Portland Oregon 97212

What is a typical class structure?

Classes last an hour long and have this basic structure below with specific exercises changing regularly and music playing in the background.

1. Dynamic Stretch/Warmup (5 minutes) - also an excellent example for a tennis warmup. Warm up works on getting body temperature up and major muscles used in tennis ready for competition. Dynamic balance exercises are also included.

2. HIIT & Tennis Specific Drills (25 minutes) - exercises rotate to get the heart pumping and improve speed, agility, footwork, tennis movement, and endurance on the court. Equipment used includes cones, sand balls, jump ropes, lines, ladders, tennis balls, and body weight.

3.Full Body Strength Training (15 minutes)- equipment rotates between free weights, bands, sand balls, and body weight. The major muscles targeted are in the shoulders, arms, back, glutes, hips, and legs. Core work performed on a mat.

4.Tennis Injury Prevention Exercises (5 minutes) Exercises rotate regularly with a different body part is targeted each class including: neck, shoulders, arms, wrists, upper and lower back, knees, hips, legs, and feet.

5.Cool Down Stretches/ Static Stretches (10 minutes) – increases flexibility and decreases the heart rate.

Becky takes client safety very seriously. Class participants are shown proper techniques for all exercises. She offers progressions and regressions for exercises that seem too easy or too difficult. Each client is encouraged to listen to their body and encouraged to ask questions to clarify instructions. She fosters a friendly, welcoming atmosphere where participants work hard and have fun while working out. All equipment is provided but clients are welcome to bring a mat if preferred and water bottles are recommended. Classes to limited to 8 participants and all attendees must fully vaccinated for Covid-19. If you are interested in attending a class, see below for more information.

Pricing

Small Group Training with Vibrant and Fit is a great value. You get a fantastic in-person training experience that delivers real and personalized results at a fraction of the cost of private training. Class pricing is listed below:

CLASS PRICES-

First Class Free

1 Class drop-in $20

5 Class Package $75

12 Class Package $160

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Contact Becky to discuss package options and register...

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