Strength Training & Tennis Conditioning
Goal: Improve your fitness- for tennis and non-tennis players
Who is the class package created for?
The class is designed for adults that have a basic level of fitness and are interested in being challenged with a wide variety of exercises to help improve fitness on and off the tennis court. Becky offers modifications if participants are recovering from injuries and/or need to decrease intensity levels. She also offers modifications if participants would like to work at higher intensity levels and levels of difficulty.
When and where are classes taught?
Classes held on Tuesdays and Thursdays:
8:15 AM to 9:15 AM
9:30 AM to 10:30 AM
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/Warm up (10 minutes) - also an excellent example for a tennis warm up. The warm up works on getting body temperature up and getting the major muscles and joints ready for exercise.
2. Tennis Movements/ HIIT (High Intensity Interval Training)/ HILIT (High Intensity Low-Impact Interval Training) (10 minutes) - exercises rotate to get the heart pumping and improve mobility and cardio. There are multiple choices every class where the client can choose various options such as:
What intensity level to work out
What fitness goals they have such as improving cardio, bone health, and/or footwork and agility
What level of impact their body is ready for- lower impact movement easier on the joints or higher impact movement such as jumping and running
What equipment to use such as cones, ladders, small bands, body weight and movement, and sand balls.
3. Full Body Strength Training (20 minutes)- equipment rotates between free weights, bands, sand balls, and body weight. Clients choose which level of weights and intensity to work out at. Core work is performed on a mat.
4.Balance Work (5 minutes) - Balance gets easier with practice and is great for both tennis and helping decrease falls. Clients can choose to practice against the wall or in the middle of the room depending on comfort levels.
5.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. Exercises applicable to non-tennis players as well.
6.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 12 participants and all attendees must fully vaccinated for Covid-19. If you are interested in attending a class, see below for more information.
Pricing
Prices vary depending on the package you select, starting at just $10 per class. Click the link below for more information and to register now.
Book a class now
Book a class now
