SPRING PROGRAMS. Stoico/FIRSTFED YMCA. Spring 1 Session February 26 - April 15, 2018 SMALL GROUP PERSONAL TRAINING

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1 HEALTH & WELLNESS SPORT SPECIFIC PERSONAL TRAINING Receive a tailored strength and conditioning program for your specific sport. Pre-season, in-season, and post-season programs available. Please call the Y at to make an appointment. Individual pricing also available. Please note: A minimum of 5 participants are needed for program to run. Members: $50/team member Program Participants: $70/team member GET STARTED! PROGRAM This free program for members will help you get started down a path to success. New members receive 1, 30-minute goal setting session with a trainer, which also includes a fitness assessment to determine a baseline. By Appointment. FREE for members Not Available for General Public Y DIABETES PREVENTION PLAN This 12 month program helps overweight adults at risk for type 2 diabetes by taking steps to improve overall health and wellbeing. Participants work together in a small group facilitated by a trained Y lifestyle coach to achieve the program goals of reducing individual weight by 7% and building up to 150 minutes of moderate physical activity per week for the purpose of reducing their risk for developing diabetes. For more information or to register contact Dara Midwood at x141 or ymcadpp@ymcasc.org. SMALL GROUP PERSONAL TRAINING Big enough to be fun, but small enough to deliver the quality you deserve. Our Small Group Personal Training Programs feature skilled personal trainers working with groups of 3-6 participants to achieve their shared goals over the course of six 1-hour sessions. By Appointment: Members: $90 Program Participants: $180 GROUP EXERCISE CLASSES Group exercise classes are included with your Y membership! Group Exercise Classes include: Abs and Sculpt Barre Boot Camp Core & More Cycling HIIT Les Mills BODYPUMP Les Mills TONE Low Impact Strong Ultimate Abs Yoga Zumba Visit ymcasouthcoast.org or inquire at the Welcome Center for the class schedule. Members: FREE Program Participants: $12/class Seniors: $8/class PERSONAL TRAINING Need motivation, guidance or help goal-setting? Our experienced personal trainers have the knowledge and expertise to help you realize your goals. Contact Mike Mahoney to learn more: mmahoney@ymcasc.org 30-MINUTE SESSSIONS: Single Session: $27 Package of 6: $152 Package of 12: $270 ONE HOUR SESSIONS: Single Session: $47 Package of 6: $270 Package of 10: $420 Package of 20: $800 POST-REHAB This rehabilitation program is structured as an individualized exercise program within a group setting and focuses on patients who have completed a cardiac rehabilitation or physical therapy program. Our fitness professionals can work with your previous therapist on continuing your exercise routine. Contact the Wellness Director to learn more

2 TEEN PROGRAMS STRENGTH & CONDITIONING Get an introduction to body weight lifting while learning new exercises and conditioning drills. Even better, we are offering transportation after school from Somerset Middle School for program participants! Thursdays: 3:00pm - 4:00pm Members: $56 Program Participants: $89 ADULT PROGRAMS BASKETBALL LEAGUES: 18 + Two basketball leagues divided by experience and energy level run continuously throughout the year. Includes 10 weeks of regular season play, playoffs, 2 certified referees, team T-shirt. Contact Scott Medeiros at smedeiros@ymcasc.org. PICKLE BALL Co-Ed The USA Pickle ball Association describes this as a paddle game for all ages & skill levels. The rules are simple & the game is easy for beginners to learn but can quickly develop into a fast paced game for experienced players. Indoor & outdoor courts are available. Start playing now then participate in ladder competitions. Mondays: 9:00am - 11:00am Tuesdays: 11:30am - 1:30pm Thursdays: 6:30pm - 8:30pm Saturdays: 7:00am - 10:00am Members: Free Program Participants: $5 drop-in TEEN CENTER Your vision. Your friends. Your time. Middle School and Junion High School students - Join the Y staff to design the programs and activities for your community. Then expand your knowledge beyond your town to the global youth service movement giving you an opportunity to make your mark on the world. Drop-In Monday-Friday School Dismissal to 6 pm CPR, FIRST AID & EMERGENCY O2 ADMINISTRATION CERTIFICATIONS ASHI Certification Classes The CPR-PRO class includes AED training. For scheduling contact Luca Delborgo at ldelborgo@ymcasc.org or A minimum of 4 participants are needed to run class. CPR-PRO/FA Certification Class Members: $50 Program Participants: $70 O2 Certification Class Members $35 Program Participants: $50 Already have a group needing certification? Classes are available for groups of 4-10 people upon request. Call to schedule!

3 YOUTH PROGRAMS APRIL SCHOOL VACATION BASKETBALL CLINIC Learn skill development, participate in shooting contests, and play in scrimmages! Grades 1-8 April 17, 18, 19 (Tuesday, Wednesday, Thursday) 8:30am - 12pm Members: $60 Program Participants: $80 JUNIOR CHEFS Ages 9-12 Make your own healthy snacks, learn how to decorate desserts. Fun classe to explore presentation of food and nutrition value! Day & Time: TBD ALL STAR SPORTS Ages: 3-5 Develop a love for sports while encouraging teamwork and good sportsmanship. This non-competitive class is designed to help preschool age children develop coordination and begin to learn the basic concepts of sports that will help them to excel on the court or field. Tuesdays: 5:00-5:45pm Members: $56 Program Participants: $89 VOLLEYBALL Ages 7-12 Learn skills through fun drills and game rules in a supportive environment taught by USA Junior Olympic Club Volleyball coach, Lisa Rauer. For more information contact Scott Medeiros at or smedeiros@ymcasouthcoast.org Fridays: 5:30-6:30pm Members: $36 Program Participants: $48 FUTSAL Ages 7-16 Futsal is a game played with a low bounce ball on a basketball court. It is the game that the best soccer players grew up playing before takin on soccer. Futsal training methodology, comprised of technical skills training and small sided games will take place under the supervision of Bill Sampaio National Director of Coaching New England Futsal. Wednesdays: 6:00-7:00pm Members:$56 Program Participants: $89 Members: $56 Program Participants: $89 SCHOOL VACATION CAMP! With so many demands on the family, parents need all the support possible. That s why vacation camp at the Y is more than just looking after kids. It s about nurturing their development by providing a safe place to learn foundational skills, develop healthy, trusting relationships and build self-reliance through Y values of caring, honesty, respect and responsibility. Our vacation camp program combines a variety of educational activities, and of course lots of fun with songs and games. Contact: Scott Medeiros at or smedeiros@ymcasouthcoast.org Members: $40/day Program Participants: $50/day ymcasouthcoast.org

4 Monthly PRESCHOOL & YOUTH DANCE The dance program is a 10 month progressive program, ending with a recital performance in June. We provide a quality dance educatin at an affordable rate, concentrating o technique & performance. MUSIC MEDELY Ages 18 mo-2 years Introduction to motor & social skills needed for dance & tumbling. Great for boys & girls. Introduction to the basic concepts of rhythm & movement using creative games. CREATIVE MOVEMENT Ages 3-4 years Introduction to motor & social skills needed for dance & tumbling. Introduction to the basic concepts of rhythm, spatial awareness & movement using creative games as well as teaching basic ballet movements. COMBO II/BALLET & TAP Ages Pre-K & Kindergarten Introduction to motor & social skills needed for dance. Introduction to the basic concepts of rhythm, spatial awareness & movement using creative games as well as teaching ballet and tap steps. BALLET/LYRICAL Ages 3rd Grade & Up Ballet is the foundation of all dance. Developing strong, classical technique willl help dancers in whichever form they prefer. Childrn will improve balance, grace, strength & flexibility, learn terminology & focus on lyrical movements. COMPANY CLASSES Ages 3rd-5th Graders These classes require director approval & are invite only. Students will perform at community events & competitions during the dance season. JAZZ Ages 3rd-5th Graders A fun upbeat class. Improve flexibiltiy, balance & coordination. Dancers will learn turns, leaps, kicks & Jazz steps while de-veloping their rhythm. TAP Ages 3rd-5th Graders A fun upbeat class. Improve flexibility, blance & coordination. Dancers will learn turns, leaps, kicks & steps while developing their rhythm MONTHLY PRICING HIP HOP Ages 3rd-5th Graders A fun upbeat class. Improve flexibility, balance & coordination. Dancers will learn turns, leaps, kicks & Jazz steps while de-veloping their rhythm. COMBO III/BALLET, TAP & JAZZ Ages 1st & 2nd Graders Introduction to motor and social skills needed for dance. Develop the concepts of rhythm, spatial awareness & movement as well as teaching Ballet, Tap & Jazz steps. ACRO Ages 3rd-5th Graders This class is ideal for children interested in tumbling. This class builds the foundation of acrobatic skills. Dancers will learn confidence, agility & flexibility. DANCE ADD-ONS COMBO ACRO: Pre-K - 1st Grade COMBO ACRO II: Pre-K - Kindergarden COMPANY: (Invitation) ADULT DANCE CLASS: Why let kids have all the fun?!? HOURLY BASED TUITION PLAN For pricing inquiries contact Miss Ashley x101

5 SWIM SCHEDULE AT A GLANCE STAGE A- WATER DISCOVERY Your infant or toddler will be intro duced to the aquatic environment. This is an introduction to water class. *FOR AGES 6 MONTHS-3 YEARS *PARENT /CHILD CLASS STAGE B- WATER EXPLORATION Your child will now begin to explore body positions in the water, blowing bubbles, and begin to learn funda mental safety and aquatic skills. *FOR AGES 6MONTHS-3 YEARS *PARENT /CHILD CLASS STAGE 1- WATER ACCLIMATION Your child will learn to be comfortable with underwater exploration and will be taught basic water safety skills performed with assistance from the instructor. YOUTH 45 MINUTE CLASS STAGE2- WATER MOVEMENT Your child will learn how to make forward movement in the water and continue to master water safety skills independently. YOUTH 45 MINUTE CLASS STAGE 3 - WATER STAMINA Your child will continue to master their self-rescue and water safety skills independently. They will be able to perform these skills for longer distances, improving their endurance. YOUTH 45 MINUTE CLASS STAGE4- STROKE INTRODUCTION Your child will be introduced to basic stroke technique in front crawl and back crawl. They will also reinforce their water safety skills by learning treading water and elementary backstroke. YOUTH 45 MINUTE CLASS THIS IS THE HIGHEST STAGE FOR PRESCHOOL AGE STAGE 5- STROKE DEVELOPMENT Your child will be introduced to breast stroke and butterfly, as well as reviewing and continuing to mas ter front crawl and back crawl. They will reinforce their water safety skills by learning sidestroke and continuing to practice treading water. THIS IS A 45 MINUTE CLASS ONLY STAGE 6- STROKE MECHANICS You child will refine their stroke technique on all major competitive strokes and will be encouraged to include swimming as a part of a healthy lifestyle. THIS IS A 45 MINUTE CLASS ONLY LIFEGUARD CERTIFICATION Designed to train individuals to become certified lifeguards. Instruction for equipment rescue, preventative safety, water assists, defenses, escapes and emergency procedures. Training in CPR PRO, AED, Oxygen and First Aid included. Must be 16. Please call x121 for information. Certification Fee: $ Recertification for Y lifeguards: $35 Crossover from Red Cross, etc: $150 PRIVATE & SPECIAL NEEDS SWIM LESSONS Thirty minute one-on-one lessons with an instructor available upon request. Please call x121 to set up a time. PRIVATE CLASSES: Per Class: Members $30 Program Members $50 Sold in books of 5 (5 lessons for the price of 4) Members $120 Program Participants $200 SEMI-PRIVATE CLASSES: Per Class: Members $45 Program Members $70 Sold in books of 5 (5 lessons for the price of 4) Members $180 Program Participants $280

6 SWIM SCHEDULE AT A GLANCE PR0GRAM AGES RATES LENGTH MON TUES WED THU FRI SAT SUN Stage A - Water Discovery 6 mos- 36 mos 30 min 10:00 am 5:30 pm 10:00 am 9:40 am Stage B - Water Exploration 6 mos- 36 mos 30 min 10:30 am 4:30 pm 10:20 am ADULT YOUTH PRESCHOOL 1 - Water Acclimation Water Water Stamina Stroke Introduction Water Acclimation Water 2 - Water Stamina Stroke Introduction Teen Teen Adult min 6:00 pm 9:00 am & 10:20 am 9:00 am & 11:00 am 10:00 am 10:30 am 30 min 5:00 pm & 6:00 pm 4:00 pm 5:30 pm 10:30 am 10:00 am 30 min 5:30 pm 7:00 pm 6:30 pm & 5:30 pm 9:40 am 10:00 am 30 min 6:30 pm 6:00 pm 5:00 pm 11:00 am 11:00 am 10:30 am 6:00 pm 6:45 pm 6:45 pm 5:30 pm 9:00 am 11:00 am 5:15 pm 5:15 pm 4:00 pm 10:00 am 11:00 am 6:00 pm 4:45 pm 6:00 pm 6:00 pm 6:15 pm 10:00 am 5:15 pm 5:15 pm 6:15 pm 11:00 am 6:45 pm 6:00 pm 6:45 pm 11:00 am & 5:00 pm 6:45 pm 5:30 pm 5:00 pm 6:00 pm 11:00 am 9:00 am Adult :45 pm YMCASOUTHCOAST.ORG

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