WHY THE Y?
Where there’s a Y there’s a way - a way to achieve your goals, support your family, and strengthen our community. Our programs will help you and your family reach your full potential. We are dedicated to providing attainable health and wellness opportunities for all of our friends and neighbors. No contracts. No joining fees.
AMENITIES BY BRANCH
YMCA of Central Virginia members receive discounts on all fee-based programs such as swim lessons, personal training, sports, summer camp, child care, CrossFit and more HEALTH AND WELLNESS
Over 100 FREE weekly group exercise classes including yoga, cycle, zumba, barre, tabata, cross training, and Body Pump
WHERE THERE’S A Y
THERE’S A WAY
For every path, the Y is there to help - and a Y supporter who unlocks the door.
Each year community supporters turn to the Y looking for a way to be involved in creating a stronger, healthier and more connected community for us all. These generous supporters make it possible for all of our friends and neighbors to take advantage of the
life changing services and programs that the Y offers.
Every dollar donated to the YMCA of Central Virginia goes directly to YMCA of Central Virginia scholarship recipients. Please consider giving a gift to the Y. And if you are in need of financial assistance, please see one of our friendly guest services staff.
www.ymcacva.org/give
HOURS AND LOCATIONS
5:30 am - 8:00 pm
7:00 am - 6:00 pm
- 6:00 pm
Downtown Child Watch
Monday - Thursday 8:00am – 1:00pm 4:30pm – 8:00pm Friday 8:00am – 1:00pm 4:30pm – 7:30pm
8:00am – 12:00pm
5:30 am - 8:00 pm
7:00 am - 6:00 pm
Noon - 6:00 pm
5:30 am - 8:00 pm Saturday: 7:00 am - 6:00 pm Sunday: Noon - 6:00 pm
Child Watch and Kidz Gym Hours
Jamerson Family Child Watch
8:00am – 12:00pm
- Thursday 8:00am – 1:30pm 4:00pm - 8:00pm Friday 8:00am – 1:30pm 4:00pm – 7:30pm Saturday 8:00am – 2:00pm
Sunday 1:30m - 5:45pm
- Thursday: 5:30am - 8:30am 11:30am - 1:30pm 3:00pm - 8:00pm Friday: 5:30am - 8:30am 11:30am - 1:30pm 3:00pm - 7:00pm
Jamerson Family KidzGym School Year Monday - Thursday 4:00pm – 8:00pm Friday 4:00pm – 7:30pm
8:00am – 5:45pm
1:00pm - 5:45pm
Jamerson Family KidzGym Summer
Mondays-Thursdays: 8am-8pm
Fridays: 8am-7:30pm Saturdays: 8am-2pm
Sundays: 1pm5:45pm
*KidzGym and Child Watch Hours are subject to change for inclement weather and holidays
HEALTHY LIVING
CARDIOVASCULAR
Cardio Box
Cardio Circuit
Cardio Combo
Cardio Energize
REFIT
Circuit Craze
LES Mills Bodycombat
WATER FITNESS
Aqua Groove
Aqua Relaxation
Deep Water HIIT
High Intensity Deep Water
Water Wake Up
Water Yoga
CYCLING
Cycle
Cycle Express
LES Mills RPM 30
LES Mills RPM 55
LES Mills Sprint - Virtual Calss
HIGH INTENSITY INTERVAL
TRAINING
Shred
Extreme Fit
Barre Bootcamp
Low Impact/High Energy
P90x Live
STRENGTH TRAINING
Muscle
P90x
Shred
Total Body Works
TRX
LES Mills Bodypump
MIND AND BODY
Align and Flow
Beginner Yoga
Flexible Strength
Flow and Restore
Gentle Yoga
Hatha Yoga
Hip Hop Yoga
Pilates Fusion
Power Yoga
Pure Pilates
Pure Stretch
Soulful Flow
Vinyasa Flow Yoga
Yoga for Athletes
Yoga for Flexibility
ZUMBA AND DANCE CLASSES
Barre Fusion
REFIT
Vibe Fitness
PICTURE
FREE
fitness classes for members
We offer classes at convenient times to meet all needs-early morning, morning, early afternoons, evenings, and weekends!
We were voted BEST YOGA provider by Living in Lynchburg Magazine!
PICTURE 1
SMALL GROUP CLASSES
HEALTHY LIVING
CROSSFIT
Focusing on the FUN in FUNctional Fitness and group training is where it’s at! Each 60 minute class is instructor led from start to finish with teaching and cueing throughout warm-ups, skills training, work out of the day time, our high intensity piece, and a cool down. Our staff is adept at tailoring options appropriate for each individual and providing an optimal stimulus to help you reach your goals. Coaches will instinctively push you to be your very best. Having fun while we train is a key ingredient so expect plenty of smiles, laughs & high fives along the way! Whether you are a beginner or an advanced athlete, this class is for you!
CROSSFIT BURN
Burn takes the best aspects of High Intensity Cardio and Strength Training and combines them into one program that will help you become leaner, stronger and more physically fit than you have ever been. Burn workouts focus on using high intensity cardio, running, rowing, bikes, along with kettle bells, medicine balls, dumbbells and body weight movements to give you a workout like never before leaving you sweating and wanting more!
CROSSFIT ENDURANCE
The CrossFit Endurance philosophy promotes power and speed over distance and volume in endurance training. The goal of the program is to increase power and speed while decreasing recovery time, reducing
injury, and promoting stainability overtime. This type of training can be applied to any type of classic endurance event - 5K or 10 mile race, marathon, triathlon, cycling, swimming, etc. However, the benefits of this style of training will also make you a better CrossFitter in general.
CROSSFIT LEGENDS
CrossFit Legends is made up of a group of people aged 50 and over who want to take control of their physical fitness. Our approach to Masters programming is movement and mobility first, CrossFit second. We will teach you how to minimize the side effects of aging, restore your general physical capacity, re-learn movements, and, ultimately, regain control of your body.
CROSSFIT ONE-ON-ONE TRAINING
We understand that group classes aren’t for everyone. Some benefit more in a oneon-one atmosphere or have very specific objectives or goals better suited for a more individualized plan. Our coaches offer one-on-one and small group sessions to complement any program.
FUNCTIONAL FITNESS 50+
Train for life!!! Regardless of your current fitness ability and understanding, you can expect to learn something new, have a challenging, yet short and efficient workout that is appropriate for all fitness levels, gain confidence in yourself and your ability to exercise, reach limits you never thought imaginable, find a common bond amongst a community of individuals that understand the importance of hard work and commitment.
REGYMEN
Regymen is an exciting heart rate based interval training program suited for all levels of fitness and designed to help you maximize your fitness goals. Tired of spending hours in the gym with the same boring routine and not seeing results? Regymen’s personal training mentality is specially programmed to help you reach your goals in a safe, effective, and creative training atmosphere. Not only will you get one on one coaching, but you’ll
Small group training is becoming a popular activity for both the fitness novice, and the experienced athlete alike. Here are five reasons why.
1. Motivation - Having the support and camaraderie of your fellow small group trainees can be just the thing some of us need to keep you motivated!
2. Variety - Small group training gets you familiar with all kinds of exercises and equipment quicksmart, plus you’ll learn proper technique and form too.
3. Time - Small group training is ideal for those of us who are short on time but seek to get the same benefits as a longer slog in the gym.
4. Personalization - By its very design small group training will only contain a small number of people. This gives your trainer or coach the opportunity to spend more time monitoring your progress and helping you with your form.
5. Goals - Training in small groups means you have the opportunity to see where your fitness level is in relation to the rest of your team and work out ways to improve on it. You can organise with your coach a training system to help you improve incrementally week after week.
get the most electric fitness experience of your life!
BLACKWATER BARBELL CLUB
Members seeking to add Olympic Lifting technique sessions to their CrossFit program are encouraged to check out the Blackwater Barbell Club. These programs offer time to work purely on the barbell in a small group setting with a coach.
www.ymcacva.org for a complete schedule
NUTRITION EDUCATION
GET THE RIGHT TOOLS TO HELP YOU SUCCEED
Whether you’re wanting to lose weight, gain weight, or just feel better about the foods you’re eating, we can put you on the road to success. With personalized guidance, professional support, and accountability to stick to the plan, you’ll see changes that you never thought possible.
Cost:
CrossFit & Personal Training add on - Member: $50 Non-Member: $65 YMCA Members $65 per month • Non-Members $80 per month
PERSONAL
Our nationally certified trainers design an individually-specialized workout plan that will meet your specific goals. We look forward to working with you and helping you meet your wellness goals.
All of our personal trainers maintain nationally recognized personal training certification. Premier personal trainers have no less than three years of experience coupled with either a nationally recognized certification or a specialized degree.
Individual Training
Trainers will help you maintain dedication and eliminate guesswork from your exercise program. You will receive a training program custom designed to your individual needs and goals.
Partner Training
Work with a friend, family member or co-worker and meet the same goals working with a trainer at a discounted rate.
Small Group Training
Small group training is made up of a small group of three to six people.
Visit the guest services desk at any of our three convenient locations to register.
AGING WELL ADULTS
HEALTHY LIVING FOR ACTIVE ADULTS
The Y offers classes geared for adults of all fitness levels and ages. We know you will find a class that is fun, supportive and keeps you moving to get a great workout while you make a new friends and reconnect with current ones. Schedules can be found on our website, ymcacva.orgor you can grab a copy at your local branch.
FLEXIBLE STRENGTH
Fit ball, Yoga and Pilates mat work is the base of this class. A great opportunity to reduce stress while increasing strength, flexibility, balance, coordination, and muscle tone. A true core workout (abdominal and lower back) mixed with upper and lower body conditioning. Finishing with a lengthy stretch, your workout is complete!
CROSS TRAINING LITE
Very low impact movements designed to strengthen your heart and lungs along with weight bearing activities to improve bone density and muscle tone.
BEGINNER YOGA
This class is suitable for both beginners and for those with some experience and will include basic breathing exercises (pranayama), foundational poses, sun salutations, and deep relaxation.
PURE STRETCH
Designed to improve your balance, strength and flexibility.
GENTLE YOGA
A modified Yoga practice utilizing props and chair to aid those needing a little extra care with the movements and poses. Focuses on connecting the breath to movement and improving posture and range of motion. Modifications are provided for all skill levels and capabilities.
AM YOGA
Start your day with a guided practice including gentle yoga flows, breathing exercises and postures. This class energizes the body and awakens the mind. Suitable for all ages and skill levels.
AOA BALANCE & RESTORE
We will look at the whole body and the importance of strength, flexibility, posture, core strength and recovery. This class is formatted to be done with a smaller group of people due to the type of exercise being concentrated on. Students attending should be very familiar with all side effects of medications they are taking. Balance and Restore is not intended to take the place of any type of physical therapy that individuals are currently doing.
TAI CHI
In Tai Chi a series of postures or movements are performed in a slow, graceful manner. This ancient art form has been proven to increase concentration, improve balance & strength, and relax the nervous system. CHAIR tai chi will utilize the chair.
CORE
Interval training for your core, abdominal, and back.
EASY RIDER AND CYCLE
A special cycle class geared toward riders that need a more “moderate” workout –special attention to bike set-up prior to class is encouraged
MUSCLE
A resistance training workout utilizing weights, tubing, and body bars. A great metabolism booster. Build the muscle to BURN THE FAT!!!!
BARRE FUSION
group exercise classes are free for Y members
This class infuses elements of Pilates, Ballet, and total body conditioning with controlled movements. This class will use the BARRE, light weights, resistance bands, fit balls and may include a cardiovascular element. No dance experience is necessary.
STOTT PILATES
Stott Pilates is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Its exercises safely deliver optimal strength, flexibility and endurance, without adding bulk. This stress-relieving method will be performed on a mat using such equipment as the fitness circle, foam roller, blocks, straps, balls, and Thera-bands to appropriately modify the exercises for various fitness levels.
COMMUNITY HEALTH
The YMCA of Central Virginia offers a variety of chronic disease prevention and management programs. Please see page 10 for details.
Our Health Magazine 2018 Senior Living Award Winner for BEST Fitness Services in our Community!
COMMUNITY HEALTH
CHRONIC DISEASE PREVENTION AND MANAGEMENT
RECLAIM YOUR ENERGY
RECLAIM YOUR
POWER
LIVESTRONG AT THE Y
LIVESTRONG at the YMCA, a small-group program developed and established in partnership with the LIVESTRONG Foundation, assists those who are living with, through, or beyond cancer to strengthen their spirit, mind, and body. Recent research from the Yale Cancer Center and Dana-Farber/Harvard Cancer Institute confirmed that LIVESTRONG at the YMCA participants experience improved fitness and quality of life as well as significant decreases in cancer-related fatigue.
ENHANCEFITNESS
Program Details
• 12-week program with two 90-minute sessions per week
• Includes cardiovascular conditioning, strength training, balance and flexibility exercises
• Evaluation includes fitness and quality of life assessments before and after participation
• Facilitated by YMCA-certified instructors
• Does not require a referral from a physician
• No Cost - Includes YMCA membership for participant and their family or support system!
EnhanceFitness is an evidence-based group exercise program that helps older adults at all levels of fitness become more active, energized, and empowered to sustain independent lives. EnhanceFitness meets three days per week for one hour a day.
A full hour of fun, EnhanceFitness focuses on dynamic cardiovascular exercise, strength training, balance, and flexibility — everything older adults need to maintain health and function as they age, manage arthritis and reduce the risk of falls.
Across the country, a growing number of Y associations offer Enhance®Fitness, an evidence-based group exercise program for older adults that uses simple, easy-to-learn movements that motivate individuals (particularly those with arthritis) to stay active throughout their life.
Participants have experienced the following changes
• More energy
• Better balance
• Increases in upper body and lower body strength
• More flexibility and range of motion
• Better sleep
• More feelings of happiness
• Sense of independence
DIABETES PREVENTION
Of the 86 million people with prediabetes, only 10 percent know their condition. In addition to the high risk of developing type 2 diabetes, people with prediabetes are also at risk of developing other chronic diseases such as heart disease and stroke.
The YMCA’s Diabetes Prevention Program is specifically for people who have “pre-diabetes” or are at risk for Type 2 diabetes. The group-based program covers nutrition, physical activity and behavior modification.
Join us for a free information session - visit us online for additional details - ymcacva.org
Qualifications:
• Participants must be 18+
• BMI > 25
• HbA1C: 5.7 - 6.4 or CDC Risk Score of >9
Program Goals:
• Reduce body weight 5-7%
• Increase physical activity to 150 minutes a week
“My doctor was so excited to share with me that I have increased my muscle mass by 3% without any sign of weight gain in under a month.” - Debbie
Join the Y for discounts on programs and classes!
YOGA FOR WARRIORS
Yoga can help to condition and heal our bodies, and also promote a sense of calm and peace. Because of this, yoga can prove very beneficial for veterans. Not only can the practice heal the body, it can also help us to deal with the traumas and memories associated with combat and war.
YOGA FOR WARRIORS will strengthen and heal the bodies, minds and spirits of veterans. Passionate and dedicated instructors trained in Trauma Sensitive Yoga Practice Techniques will provide guidance in both individual and small group settings.
HOW DOES IT WORK?
1. Clients are recommended to the program through the local V.A.
2. Client completes a Holistic Health Status intake form and returns to the YMCA
3. A physical assessment is performed by a Certified YogaFit@ for Warriors Yoga Instructor with the client
4. A plan & goals report is prepared for the client
5. Weekly one on one work will be followed by small group classes
6. Donor supported financial assistance available
“I have lost about 8 pounds and I know at age 72 that doing Yoga will help me be more flexible and strengthen my core and muscles. I feel more in the “present” with my mind and body while doing Yoga blocking out all the “stuff” that clutters the mind.
All in all, the “Yoga for Warriors” program has helped me in body, mind and spirit and I will encourage others to take a leap of faith and sign up for it.” - Anonymous Yoga for Warriors Participant
For more information contact Gary Sullivan garyhsullivan@earthlink.net
PARKINSON’S WELLNESS RECOVERY
This evidence-based fitness program, led by a Parkinson’s Wellness Recovery Fitness Trainer and team is designed specifically for those who have Parkinson’s Disease or PD-like conditions.
The goal of this program is to motivate participants to develop a habit of consistent exercise routines best suited to their individual needs. Research in the area of Parkinson’s disease indicates that exercise has been shown to improve self-confidence and independence, decrease the risk of falls, minimize fatigue, reduce rigidity and improve mobility.
Individuals with other neurological conditions are welcome to join this class. For a complete list of days, times and locations, visit us online, or grab a schedule at any of our three locations.
This class meets two days a week for one hour per day.
For more information contact Randi Abell. randiabell@ymcacva.org
EMPOWERING FAMILIES TO LIVE HEALTHIER LIVES
EVENTS FOR THE WHOLE FAMILY
Mark your calendar for these family friendly annual events.
HEALTHY KIDS DAY - April
Grab the kids and head to the YMCA’s Annual Healthy Kids Day! This familyfriendly event is full of fun activities, prizes, interactive games, food and more. Best of all, it’s FREE!
EASTER EGG HUNT - April
YMCA Member Only Easter Egg Hunt! Please meet at Jamerson’s soccer field with your personal basket. Snacks will be provided. This is a FREE event!
HALLOWEEN AT THE Y - October
Don’t be afraid to join us for this frighteningly FREE event for the whole family! Both children and adults will have a ghoulishly good time participating in a variety of healthy activities.
Be sure to visit our website, follow us on Facebook and download our mobile app for notifications and reminders.
CHILDHOOD OBESITY IS A GROWING EPIDEMIC IN AMERICA
An estimated 23 million children and teenagers ages 2 to 19 are obese or overweight.
For the first time in history, children may have shorter lifespan expectancies than their parents.
Every day, our Y works with children, families and leaders from all sectors of the community to find innovative solutions to help individuals and families make healthier choices.
PHYSICAL EDUCATION
HOMESCHOOL PHYSICAL EDUCATION
Homeschool YMCA Physical Education is a great way to work physical activity, health and wellness, and socialization into your homeschool curriculum.
H.Y.P.E offers young people ages 5-12 hands-on instruction in health, wellness, and physical education.
Classes are held two days a week for two hours during the school calendar year. One hour of instruction focuses on health and nutrition, while the other hour is focused on physical education.
Monday’s & Wednesday’s | 10am-noon
Members: $15/child per month up to $40 per family
Non-members: $30/child per month
Price and schedule subject to change and availability. Visit us online for additional details.
“Traci and her staff are fun, loving, and consistent. It has made such a positive impact on my homeschooling, motivating my kids to get their school work done before seeing friends and having fun at the YMCA. My children love “Y” days! Because I have consistent times to exercise each week during this program, I have been thriving because of the sweet Jamerson YMCA community as well, making new friends and learning to take care of myself again.”
- Meg, Mom and Y Member
JAMERSON FAMILY YMCA KIDZGYM WILL BE SURE TO KEEP YOUR FAMILY MOVING!
KIDZ GYM
YOUTH
Enjoy the newest interactive games, a climbing wall, inflatables, and activities with friends, all while being cared for by qualified and trained YMCA staff! Children 5 - 14 years old are welcome in KidzGym. KidzGym is a YMCA of Central Virginia Member Service available at no charge to those with YMCA Family Memberships. KidzGym is available for kids up to two hours a day, or eight hours per week.
SCHOOL YEAR KIDZGYM HOURS
Monday - Thursday 4pm - 8pm Saturday 8am - 2pm Friday 4pm - 7:30pm Sunday 1pm - 5:45pm SUMMER/BREAK KIDZGYM HOURS
Monday - Thursday 8am - 8pm Saturday 8am - 2pm
Friday 8am - 7:30pm Sunday 1pm - 5:45pm
CROSSFIT KIDS IS MEANT TO BE BIG FUN FOR ALL AGES
Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence.
CROSSFIT KIDS
YOUTH DEVELOPMENT
Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Visit us online, or download the mobile app for a complete schedule.
CrossFit Kids is available at the Jamerson Family YMCA and is a fee-based program. Contact Leanne Washburn for more
SPORTS
YOUTH SPORTS BY SEASON
“Playing basketball here has been a lot of fun for me. Coach Brian has taught me skills that have helped me become a better basketball player and I enjoy sports more!” –
Konnor
“I’ve been in a lot of sports here at the Y. Soccer is my favorite because I’m outside and with my friends too. Plus my coach is really cool!”
-Abel
The Y is the starting point for youth to learn about becoming and staying active and developing healthy habits that they’ll carry with them throughout their lives. The benefits are more than just physical health; whether it’s gaining the confidence that comes from learning to swim or building relationships that lead to teamwork. Participation in sports at the Y is about building the whole child, from the inside out. Dates and current schedules can be found on our website, at www. ymcacva.org.
PARENTS ARE ENCOURAGED TO VOLUNTEER AS COACHES AND HELPERS.
FLAG FOOTBALL BASKETBALL T-BALL
Learn the basics of baseball and softball with the Y’s T-ball program. T-ball gives kids basic information and the skills they will need to enjoy the sport for a lifetime!
Your child will learn how to throw, catch, field and hit correctly, and the positions of the game.
All children will get a chance to play, and create lasting memories while doing so.
Ages:
TOTS: 3-4 yr old
Rookies: 5-6yr
Flag football is fun for everyone!
Your child will learn how to throw, catch, run routes and all of the positions of the game. We want to help cultivate our youth into becoming outstanding people just as much as helping them become outstanding players.
Ages:
8U: 7-8 yrs old
10U: 9-10 yrs old
13U: 11-13 yrs old
YMCA basketball is designed to teach the basic skills of basketball to newcomers and refine skills for return players.
Focus will be on ball control, shooting techniques, offensive and defensive tactics, rules and regulations of the game, team work, sportsmanship and fair play for all.
Ages:
TOTS: 3-4 yr old
Rookies: 5-6yr
8U: 7-8 yrs old
10U: 9-10 yrs old
13U: 11-13 yrs old
LY SWIM TEAM
LY Swim team focus on the long-term development of successful competitive swimmers, providing stroke instruction and age-appropriate training to allow swimmers to progress to their highest potential. LY is a program of the YMCA of Central Virginia and a member club of USA Swimming and Virginia Swimming. Our coaching staff is experienced and professional, certified by both USA Swimming and the YMCA; you can rest assured that your swimmers are safe and receiving sound instruction to improve their swimming. LY swimmers compete at all levels, from the LAL Championships to the U.S. Olympic Trials and everything in between. LY swimmers learn self-discipline, commitment, delayed gratification, goalsetting, friendly competition, and teamwork. For more information contact Ryan Woodruff, ryan.d.woodruff@gmail.com
SOCCER
Youth Soccer is an exciting sport combining team play and individual skills.
The YMCA fall and spring soccer programs are progressive programs with age-specific levels.
Every child gets to play in a safe, exciting and fun atmosphere.
We encourage fair play, positive competition, and family involvement.
Ages:
TOTS: 3-4 yr old
Rookies: 5-6yr
8U: 7-8 yrs old
10U: 9-10 yrs old
13U: 11-13 yrs old
LEARN SELF-DEFENSE, DISCIPLINE AND FOCUS
KEMPO KARATE & JIU-JITSU AT THE JAMERSON FAMILY YMCA!
Complete martial arts program for Kids and teens/adults
We offer programs for Kids (ages 5-12) and Teens/Adults who want to learn a proven self defense system, gain newfound confidence, and get in the absolute best shape of their life! Try a free class today!
CLASS INFORMATION M/W/F
PeeWee Class, ages 4-6 years old | 5:00-5:30pm Kids Class, ages 7-12 years old | 5:30-6:30pm Teens and Adults | 6:30-7:30pm
Coach Andy Henson is a 5th degree Black Belt in Kempo Karate under Master Ken Longacre, a Purple Belt in Gracie JiuJitsu under Professor Ben Rhodes and is a Certified Hawaiian Kempo instructor under Master John Hackleman
RACQUETBALL AT THE DOWNTOWN YMCA
Racquetball reservations are availble at the Downtwon YMCA. Members may call the Downtown YMCA to reserve their desired court on a first come first served basis.
Challenge court games are available. Reservations are availble during open court times. Please see the YMCA mobile app for complete details or contact the Downtown YMCA for details.
BASKETBALL
Pick up basketball is available in our regulation sized air conditioned gyms located at the Downtown Branch and the Jamerson Branch. Visit us online or download the YMCA of Central Virginia mobile app for regulary updated schedules.
DOWNLOAD OUR MOBILE APP FOR SCHEDULES, ANNOUNCEMENTS AND MORE!
PICKLEBALL
Pickleball is open to YMCA of Central Virginia members free and available at both the Downtown YMCA and the Jamerson Family YMCA. Please see the schedule below. Schedule subject to change. See the mobile app for details.
SPORTS PERFORMANCE TRAINING
YOUTH AND ADULTS
YMCA SPORTS PERFORMANCE TRAINING
At the Y, our cause is strengthening the foundations of community - one person, one family, one team at a time. Sports Performance Training at the YMCA of Central Virginia will help you build the sport-specific strength you'll need to reach your potential.
Sport Specific Training
We use safe, proven exercises that transfer to your sport. You’ll see significant, measurable improvements in critical areas, including: reaction time, acceleration, top speed, power, strength, mobility, balance and agility.
And when you work with other members of your team, there's an added benefit. By working together through challenging exercises, you'll build the team spirit you'll
FOCUS AREAS
• Functional Strength & Power Development
• Speed, Agility & Energy System Development
• Flexibility, Balance & Coordination Training
• Character & Sportsmanship Building
6TH-8TH GRADE:
A 60 min class that introduces our younger athletes to proper movement and lifting principles. These full body workouts will be age appropriate and develop power and strength in a safe learning environment.
9TH - 12TH GRADE
A 90 min class that prepares the high school athlete for the upcoming competitive season. Includes pre-phase and exit assessment (Full 3 phase (12 week) participation), individualized sport specific training, web/mobile based
tracking of all workouts and results, as well as speed, power,functional strength and mobility training methods.
AQUATICS
SWIM LESSONS, INFANT/CHILD/ADULT
GROUP SWIM LESSONS
We offer swim classes for infants, children, teenagers, and adults. Choose from weekday, evening, and weekend classes all year long. Morning classes are also available dependant upon season.
THERE ARE THREE GENERAL CATEGORIES OF Y SWIM LESSONS:
Swim Starters develops water enrichment and aquatic readiness in children ages six months to three years. This category focuses on developing swim readiness skills through fun and confidence-building experiences. Parents also learn how to supervise children in the water, how to prevent accidents and how to plan for emergencies.
PRIVATE AND SEMI PRIVATE SWIM LESSONS
Our instructors can help you overcome apprehension, improve technique, or assist in developing a plan for endurance swimming.
Lessons are 30 minutes and scheduled by appointment.
Swim Basics develops personal water safety and basic swimming skills in students of all ages. Swimmers develop a high level of comfort in the water by practicing safe water habits, engaging in underwater exploration, and learning how to swim to safety and exit if they fall into a body of water.
Did you know? We offer outreach swim lessons for local schools, and children with visual impairements. See page 23 for more information.
Swim Strokes introduces and refines stroke technique in older students. Having mastered the fundamentals, students learn additional water safety skills and build stroke technique, developing skills that prevent chronic disease, increase social-emotional and cognitive well-being and foster a lifetime of physical activity.
PREVENT AND PROTECT LIFEGUARD | CPR TRAINING
The YMCA Lifeguard course is designed to prepare participants with the knowledge and skills needed to be a lifeguard.
This comprehensive course offers up-to-date information on how to guard, anticipate and prevent potential hazards before they occur and how to take action to help those in danger when necessary.
This course also includes American Safety and Health Institute:
• CPR
• First Aid
• AED certifications
• ASHI Oxygen Administration
Age Requirement:
Those interested must be 16 years old to participate in training
Visit us online for an updated schedule of classes | www.ymcacva.org
We offer CPR/ First Aid/ Oxygen/AED classes for members and non-members through the American Safety and Health Institute.
We use a blended format, with a portion of the training being online, and a two hour in person session; allowing you to study at your own pace.
HOW OLD IS THE SWIMMER?
6 months3 years
Parent & Child: Stages A - B
3 years5 years
Preschool: Stages 1 - 3
5 years12 years
School Age: Stages 1 - 6
12+ years
Teen - Adult: Stages 1-6
FIND THE RIGHT SWIM LESSON
Is the student comfortable working with an instructor without a parent in the water?
Can the student respond to verbal cues and jump on land?
Will the student go underwater voluntarily?
Can the student do a front and back float on his or her own?
Can the student swim 10–15 yards on his or her front and back?
Can the student swim 15 yards of front and back crawl?
Can the student swim front crawl, back crawl, and breaststroke across the pool?
Can the student swim front crawl, back crawl, and breaststroke across the pool and back?
If NO, begin with STAGE A If YES, go to the next question.
If NO, begin with STAGE 1 If YES, go to the next question. If NO, begin with STAGE B
If NO, begin with STAGE 2 If YES, go to the next question.
If NO, begin with STAGE 3 If YES, go to the next question.
If NO, begin with STAGE 4 If YES, go to the next question.
If NO, begin with STAGE 5 If YES, go to the next question.
If NO, begin with STAGE 6 If YES, ask about swim team & lifeguarding
AQUATIC CENTERS
We have several group aqua fitness classes. Classes in the water use the resistance and buoyancy of the water to improve cardiovascular fitness, strength, and flexibility. You can find our complete class schedule online. Aqua classes include the following:
Active Seniors
Aqua Boot Camp
Aqua Groove
Aqua Relaxation
Aqua Tone
Aqua Yoga
Aqua Zumba
Arthitic H2O
Cardio Combo
Cardio Energize
Duel Depth Aqua
Deep H2O
Deep Water HIIT
Extreme Stretching High Intensity Deep Water
Low Impact/High Energy
MS TheraPOOLtic
Tai Chi
Total Body Fit
Water Yoga
Water Wake Up
We are the only community organization in Lynchburg that offers year round pool access with a total of four indoor pools, including an aquatics play center for families.
In addition to indoor pools we have hot tubs, sauna, steam rooms and designated locker rooms for you to enjoy. You can drop into one of four indoor pools for lap swim, family swim, or recreational swim. See page two for a complete list of facility ammenities.
Our Masters Swim program is designed for swimmers who want to improve stroke technique and work on endurance. Our qualified coach will give you a challenging and beneficial workout for your level of swimming.
WHAT OUR MEMBERS ARE SAYING
“Our family loves the aquatics centers at both YMCA’s. Everything is so clean and organized. We are looking forward to a long membership at the Y” - Carrie A, Y Member
“I stood on the edge shaking for at least 10 minutes, as my friends from my class applauded. It was louder than the Olympics.” Carol can now swim at the beach with her family safely. “I have gained so much confidence through swim lessons and I love the people here.” - Carol, Adult Swim Lesson Participant
CHILD CARE
YOUTH DEVELOPMENT
CHILDCARE FEATURES
BEFORE AND AFTER SCHOOL CARE
In partnership with local school systems the YMCA of Central Virginia provides state licensed before and after school care for many area elementary schools.
• Convenient hours with early morning drop off
• On-site certified childcare program at your child’s school
• Although we are not a drop in service, you may purchase a punch card to use only on days that you need care
• Affordable programs and financial assistance available
• Inclement weather and school days off camp included at no additional cost for kids enrolled at the time of service
• Character building in a safe environment so that you can work without worry
BEFORE AND AFTER SCHOOL CARE LOCATIONS
• Amelon Elementary
• Amherst Elementary
• Temperence Elementary
• Bedford Hills Elementary
• Linkhorne Elementary
• Perrymont Elementary
• Sandusky Elementary
• Sheffield Elementary
• Madison Heights Elementary
AFTER SCHOOL LOCATIONS
• Appomattox Primary
• Tye River Elementary
• Rockfish Elementary
• Rockfish River
Proper nutrition is vital to learning. Children that suffer from food insecurities and hunger often have an increase in conduct disorder compared to their not-hungry peers.
Among low-income children, those classified as “hungry” show increased anxious, irritable, aggressive and oppositional behavior in comparison to their peers. These children are often at higher risk for learning disabilities, lower test scores and increased absenteeism.
Currently, one out of every five children goes to bed hungry each night. To help put an end to hunger in our community, the YMCA of Central Virginia Child Care Program launched a new initiative with Lynchburg City Schools to bring healthy meals to our kids.
The Y is now offering supper to all of the kids that participate in the five Lynchburg City and two Amherst County After School programs at no additional charge.
Instead of a daily snack, the kids receive a healthy dinner before they go home.
CHILDWATCH
SUPPORTING YOUR COMMITTMENT TO HEALTH AND WELLNESS
With your family membership, you can receive up to two hours of free babysitting for your children while you workout. Our trained staff keeps kids engaged in active play, outdoor time, reading and other activities. We
put safety first with a sign-in-andout procedure practiced at all times. Parents must remain in the Y facility while their child is in our care.
KIDZGYM
IT’S TIME TO GET UP AND GET MOVING!
Childhood obesity has become a nationwide epidemic, and being overweight has caused more and more young children to be diagnosed with high blood pressure, diabetes, high cholesterol and even heart disease. KidzGym, located at the Jamerson Family YMCA, is a fun, engaging and
interactive gymnasium where kids can play and get healthy while having fun. Over 5,300 sq feet, KidzGym has a rock climbing wall, interactive gaming center, age appropriate fitness equipment, inflatable play structures and scheduled activities for kids and their families.
BEST SUMMER EVER
Weekly Themes
Swim Lessons Included
Field Trips Daily
Convenient Drop Off and Pick Up Locations
Early Drop Off
Extended Pick Up
Licensed Programs and Certified Staff
Multi Child Discount
LEARN TO SWIM!
YMCA SUMMER CAMPERS RECEIVE SWIM LESSONS AT NO ADDITIONAL COST!
Breakfast and Lunch Included
Financial Assistance Available
YMCA Member Discounted Pricing
Offered in Amherst County, Lynchburg City and Nelson County
Download the YMCA Summer Camp Handbook online - ymcacva.org
Bring in your copy of this program guide for an exclusive discount on summer camp registration!
WHO WE ARE. WHAT WE DO.
The YMCA of Central Virginia is a 501c3 nonprofit charitable organization. We are committed to nurturing the potential of kids, promoting healthy living and fostering a sense of social responsibility within our community. The YMCA of Central Virginia ensures that every individual has access to the essentials needed to learn, grow, and thrive. Everything the Y does is in service of making us--as individuals and a community--better.
WE ARE A CATALYST FOR CHANGE. We develop youth, work to prevent chronic disease, build a healthier community and encourage social responsibility.
WE ARE DEVELOPING THE NEXT GENERATION OF LEADERS. We promote fun activities that build athletic, social, interpersonal and leadership skills.
WE ARE COMMUNITY CENTERED.
For more than 160 years, we have been listening and responding to our community’s needs.
WE GIVE KIDS OPPORTUNITY. Through community partnerships we provide innovative programs so kids can discover who they are and what they can achieve.
WE EMPOWER PEOPLE.
We provide the tools for everyone, regardless or age or income to have a balanced spirit, mind and body.
WE ARE CLOSING THE ACHIEVEMENT GAP. We provide knowledge and character development to help young people reach their God given potential.
WE BRING PEOPLE TOGETHER. We connect people of all ages and backgrounds, from all walks of life to meet community needs.
WE ARE ADDRESSING MAJOR HEALTH ISSUES. We work closely with local health partners to provide community based solutions to chronic health issues.
www.ymcacva.org
HOW WE DO IT.
We provide programs that build healthy spirit, mind, and body for all. We promote our core values of responsibility, respect, honesty and caring in all that we do. Through donor supported financial assistance we make sure our programs and services are available to all in our community. In addition to our annual support campaign we host several events to raise funds for our scholarship program which enhanced the lives of 7,255 individuals in 2017.
HOW YOU CAN HELP.
As a nonprofit, we rely on the generosity of people like you to support our programs and services. When you donate to the YMCA you can be sure that 100% of your donation stays right here in our community, helping to enhance the lives of your friends and neighbors. Please consider supporting one of our annual events, or giving a gift to the Y. www.ymcacva.org • 434.616.4590
$100 gives two children the opportunity to develop life skills and values that can be used on and off the field through YMCA youth sports programs & activities.
$250 can help safe the lives of 4 children, while building self-esteem and confidence through 10 weeks of free “safety around water” outreach swim lessons.
$500 gives hope and healing to a local cancer patient through LIVESTRONG at the YMCA, a 12 week cancer survivorship program dedicated to improving the quality of life of cancer survivors.
$1000 provides ten children with the opportunity to explore their community, stay active, build character, and cultivate friendships at YMCA Summer Day Camp.
3,882 LIVES ENHANCED
3,882 people; kids, seniors and adults received donor supported financial assistance last year. Without your support, this wouldn’t be possible.
$1800 helps two kids gain access to literacy tools, STEM activities and enrichment programs that will increase their odds of meeting grade level standards - which is a key indicator of academic success. Approximately 66% of students from lowincome households do not meet grade level standards. YOUR COMMUNITY NEEDS YOU PLEASE GIVE TO THE Y www.ymcacva.org/give
