Youth Sports Programs

Girl’s Volleyball League

Learn the basic skills of volleyball while preparing to take your game to the next level. Maximum of 20 girls per team.

Fees: $35 Member $45 Non-Member

Dates: March 7 – May 18

Registration begins February 1.

Little Dribblers Basketball

Ages 3-6 (pre-register by Jan. 2)
Pre-registration is a MUST

Kids will learn the fundamentals and basic drills of basketball through the fun and exciting drills taught by Coach Terrell Mickens and Teley Tate from the Robert E. Lee High School basketball program. Parents are encouraged to participate. Spots go quickly.

Fees: $45 Member $60 Non-Member

Dates: January 14 – February 18


  • Ages 3-4, Monday evenings 5:00 pm – 5:45 pm
  • Ages 5-6, Monday evenings 6:00 pm – 6:45 pm

Half-Pint T-Ball

Ages 3-6
MUST pre-register by April 2

Learn the fundamental skills of T-ball in a fun and supportive environment. This six-week program promotes sportsmanship, having fun and being active.

Fees: $40 Member $55 Non-Member

Dates: April 9 – May 21


  • Ages 3 – 4 Tuesday evenings 5:00 pm – 5:45 pm
  • Ages 5 – 6 Tuesday evenings 6:00 pm – 6:45 pm

Homeschool PE

Ages 5-12

Both age groups will include a fun fitness section, a skill-building portion and finish with a sports period. (six-week sessions)

Fees: $45 Member $60 Non-Member

Session 1:

  • Ages 5 – 8 January 10 – February 14 Thursdays, 10:00 am – 11:30 am
  • Ages 9 -12 January 9 – February 13 Wednesdays, 1:00 pm – 2:30 pm

Session 2: TBD

  • Ages 5 – 8 February 21 – April 4 Thursdays, 10:00 am -11:30 am
  • Ages 9 -12 February 20 – April 3 Wednesdays, 1:00 pm – 2:30 pm

Session 3: Swimming

  • Ages 5-8 April 11 – May 16 Thursdays, 10:00 am -11:30 am
  • Ages 9-12 April 10 – May 15 Wednesdays, 1:00 pm – 2:30 pm

*$10 discount will be given if child is registered by the Friday before each session begins.

Youth Health and Fitness

All youth ages 12-14 must complete at least four one-hour appointments with a fitness instructor in order to use the Wellness Center. Sessions emphasize safety and alignment. See Front Desk to schedule your appointments.

Fee: $20/4 appointments Member $40/4 appointments Non-Member


Ages 3+
Pre-registration is a MUST

Our program is progressive, cardio-based, developmental, and designed to introduce and teach beginning to intermediate skills in floor, vault, balance beam and bars. The program enhances fine and gross motor skills using dance and rhythm.

Dates: January 15 – February 19 March 12 – April 16


  • Preschool (3-4) Tuesdays 5:15 pm – 6:00 pm
  • Beginners (5+), Tuesdays, 6:15 pm – 7:00 pm
  • Intermediate (5+), Tuesdays, 7:15 pm -8:00 pm

Fees: $50 Member $65 Non-Member

*Intermediate class is for gymnasts who have mastered cartwheels/round-off, handstand for 3 seconds, able to support a good bridge or backbend, and have reasonable flexibility and muscle strength.

Youth Boxing

  • 6 Week Program (1 hr.) per week
  • 8 min., 20 max. (15 member spots/ 5 non-member spots)
  • $40 members/ $55 non-Members
  • Wednesdays – Oct 24th-Dec 5th
  • 5p-6p (Rock Steady Boxing Room)
  • $15 for gloves ( they Keep)
  • Registration start/end dates: Oct 1st– Oct 12th
  • Instructor: Bruce Frank (540-294-2117)

Start by jumping rope for 10 to 15 minutes. This will improve your footwork, coordination and help with the build-up of lactic acid in the shoulders. As you get better at jumping rope, try mixing up the speed and intensity, by learning how to do double-unders or short burst of “sprints” on the rope.

Double-End Bag
The double-end bag is a great way to work your precision, timing and defense. It eases you in to your workout while simultaneously working on one of the hardest things as boxer — hitting a moving target! In the beginning, it might be frustrating but don’t give up. It’ll get easier with time. Try to do three rounds of three minutes.

Heavy Bag
This is the meat and potatoes of boxing. Every champion you have watched on TV has done countless of rounds on the heavy bag! If you’re just looking for just a workout, hitting the bag will suffice. You can hit it as hard as you want and as many times as you want and it doesn’t mind! However, the problem with just hitting the bag if you’re looking to become a fighter is that it doesn’t hit back. Thus, defense doesn’t get practiced, nor does timing really. Remember that practice makes permanent and not perfect, like many think. Only perfect practice makes perfect! Start off by doing three round of three minutes. As your stamina and strength improves, start increasing the amount of rounds and try to hit the bag with a purpose. For example, work specific combinations, mix speed and power and include footwork.

Speed Bag
The speed bag is a great way to end a training session, to get that final burn-out in the shoulders. It will help improve your speed in the punches (as the name entails) but more than anything, it’ll help with your timing and coordination. Just as with the double-end bag, don’t get frustrated; you will get better the more you practice. Who knows, maybe one day you will get good enough to turn your eyes to the camera and smile, just like Floyd Mayweather does! Try getting three rounds of three minutes. In the beginning, it will be more about being able to hit the bag more than twice in a row, but as you improve, it’s going to become a great way to work those arms and shoulders and you’ll feel the burn!

Shadow Boxing
When first starting off, people are often very self-conscious about shadow boxing, feeling stupid. But don’t. If you’re at a “real” boxing gym, no one is going to care. You’re not the first beginner to walk through the doors and you certainly won’t be the last. Additionally, every person in that gym has themselves been a beginner at some point! Soon, it’ll get addicting and you’ll catch yourself working your combinations in the shower, while you are on the phone or even in the break room at work! When shadow boxing, make sure you work proper technique and try to put punches together. Do at least three rounds of three minutes, but you can do as many as you want. This can also substitute jump roping on some days or even be added to it as part of the warm up. You can honestly do as many rounds as you want. There are some professionals out there who shadow box 10 to 12 rounds.

Additional Training
The aforementioned training program can be repeated as often as five times a week. However, if you’re serious about your boxing training, you may also want to incorporate the following.

Mitt Work
Do one or two days of mitt work (with a coach holding pads). A pad holder can improve your technique and let you know what you do wrong. It’ll also improve your precision and defense, since the coach can hit you back with the pads when you drop your hands.

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