SPTA Saturday Rock Solid D&P Workout 12:00-2:00 “This ain’t no country club!”

SPTA ROCK SOLID D&P WORKOUT

“This ain’t no country club!”

The Rock Solid D&P Workout is a high-tempo, full-body Drill & Play session that uses tennis as the engine to drive your conditioning. This isn’t “stand around and rally.” This is movement, sweat, power, and purpose — all delivered with that classic SPTA style.

You don’t want to be standing around
and cold, and i dont want tou staringg at me like im crazy! (Ok a little i understand ) so be ready to work on that split step, and start every feed with some intensity that will flows throughgh every shot!

We get you working hard, breathing that crisp air, and walking off court feeling like you actually did something for your body and your tennis game. Lets go! We got this! Stay moving, stay warm, play well when you least expected to.
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Well work on maximizing
THE 3 UNITS:
We break the body down into the 3 Units of Tennis Performance:

1. Positioning & Agility (hips and below)

Footwork, balance, reaction, court coverage.
You’ll learn how to move efficiently — not just fast.

2. Power & Leverage (Upper body hips to shoulders )

How to load, how to fire, and where power comes from.
We identify the muscles that matter and activate them the right way.

3. Shot-Making & Feel (The shoulders to the fingers)

Control, stability, rhythm, and touch.
You’ll understand how to tap into and control your rackethead speed, and the importance of touch and feel and how to create more of all of it.

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Training Tools & Methodology

Yes — you’ll hit plenty of tennis balls.
But this class is bigger than stroke mechanics.

We incorporate:
• Agility ladders
• Resistance bands
• Light weights
• Plyometric work
• Quick-twitch vs. power-muscle activation
• On-court movement patterns
• Anaerobic and aerobic conditioning

This is full range of motion, head-to-toe engagement, and sport-specific training designed to make you a stronger, quicker, and more resilient athlete.

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The Finish Line

We close every session with point-play games and competitive drills, so you can feel how your body performs after real station work.

Can you still move?
Can you still focus?
Can you still execute?

That’s where you find out — and that’s where the gains stick.

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ROCK SOLID D&P WORKOUT

Train hard. Move smart. Play better.