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Summer Sports Clinic (Athletic Training Center)
IMPROVE YOUR VERTICAL JUMP
IMPROVE YOUR RUN TIME
IMPROVE YOUR LATERAL QUICKNESS
IMPROVE YOUR STRENGTH
IMPROVE YOUR CONDITIONING

This 5-day clinic is designed to teach young men and women (ages 13 to 18) the strength and power training exercises and concepts that are used by athletes. Participants will learn to execute a variety of performance-based weightlifting and strength training exercises with proper technique. In addition to acquiring these advanced movement skills, participants will also learn the scientific basis for performance-based training. Proper weight room etiquette AND SAFETY will be emphasized on a daily basis. All sessions are held in the Athletic Training Center.

Offered weekly during the Summer: Monday-Friday, 9:30am-12:30pm 

Youth Strength Training (Upstairs Fitness Center)
This 4-week program, led by members of our Fitness Center staff, is designed to help youth members aged 12-15 learn how to use the Fitness Center equipment safely and effectively while as the same time gaining an understanding of the basic fundamentals of strength training. 

Foundations of Strength Training (Athletic Training Center)
This small group training class is geared toward our youth members aged 12-14 who would like to learn how to lift weights and get started on a safe exercise program. This class will focus on the benefits of strength training, but also includes body weight exercises, core work, balance, and flexibility.  

Performance Training with ACL Injury Prevention
(Athletic Training Center)
This small group class led by a Certified Athletic Trainer (ATC) will target the female athlete who is looking for a program to reduce their risk of injury. This progressive 6-week class will identify modifiable risk factors for ACL injuries such as lower extremity strength deficits, ground force reaction control, and address muscular fatigue through strength work. By incorporating training such as landing stabilization exercises, glute and hamstring activation along with addressing general core strength and flexibility, this class can help reduce the risk of an ACL injury. The Certified Athletic Trainer will apply sports medicine and exercise science concepts to improve overall balance, coordination, proprioception, and strength to help reduce the risk of ACL injuries commonly found in the female athlete.

Fit Kidz (Athletic Training Center)
This 45-minute play-based class for ages 7-10 features a skill of the day, age-appropriate exercises, and a fun activity or game that incorporates the use of major muscle groups, balance, and/or fine motor skills.  This class is designed for all abilities and is led by a certified Youth Fitness Trainer.

Teen Pilates
It’s never too early to enjoy the benefits of a Pilate’s workout. Teen Pilates classes introduce participants to the five basic principles of the Pilates Method, teach the essential exercises that work in all planes of movement and create body awareness. This workout is a great way to develop skills and techniques to improve focus as well as teach students to listen to their bodies, a skill that is particularly of value in preventing injury in school activities and sports.
Ages: 13-17 yrs

SportZone Vacation Day Program
This 2-hr program meets in our Athletic Training Center and is open to our Youth Members (ages 12-16) during days when Wilton Schools are closed. With an emphasis on proper weight-room etiquette and safety, participants will put down their phones and get their bodies moving through cardiovascular activities, basic strength training, plyometric, balance and core exercises. 

Personal Training for Youth
Individual attention to meet the specific needs of your child.
Contact the Fitness Staff with questions or to schedule an appointment. 

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F.I.T. Program (Families in Training)
Prerequisite

• Must be part of a Family Membership.
  16+ may use the Fitness Center.
• 14-15 year old’s, with a FAMILY MEMBERSHIP, may use the fitness center (by themselves) once they have completed a complimentary Youth Strength training orientation (appointment must be made prior to using the Fitness Center)
• 12 – 13 year old’s, with a Family membership, have access to the fitness center with a parent, after completing a *Youth Strength Training course, $60.
• Parents MUST accompany the child (12 -13) and they must have a Family membership.

Questions? Please contact Rhoda Kasparek at rkasparek@riverbrookymca.org

Please note: Once the youth strength training class has been completed by each child, the Health & Wellness Director will put notification of completion in the Family membership’s account.

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Youth and Adult Rowing

Why Row? Rowing is a sport that combines full-body fitness with recreation, offering a complete physical and mental conditioning program all in one. Rowing requires a minimal skill-set — you can learn the basics in one session. These simple skills are deceptively challenging but you can measure your improvement and mastery with each outing.

People of all ages (13 to 83) and sizes can learn to row and achieve a level of accomplishment that is both physically beneficial and personally rewarding. Furthermore, rowing is now recognized as an effective means of therapeutic conditioning and is used in various applications such as for joggers with bad knees to those with greater physical limitations. Most importantly, rowing puts you in a unique, refreshing atmosphere–far from the madding crowd—an atmosphere that stimulates your senses while challenging your efforts.

Where do we Row? During cold weather months we train indoors at the Y, using a combination of Ergometers (rowing machines) and cross training methods. During warm weather we train at the Norwalk River Rowing boathouse at 1 Moody’s Lane, Norwalk located on the Norwalk River. Norwalk River Rowing was established in 1986 to promote the sport of rowing for all ages. Today it runs competitive racing and recreational programs for youth ages 13–18 as well as programs for adults of all ages and all levels of experience.

Norwalk River Coaching Team
Head Boys Coach: Vinny Houston
Head Girls Coach: Nicole Chaloux
Development Team Coach: Martin Villanueva

How to Start?
Middle School Athletes: Sign-up for a Youth Learn-to-Row Class, follow-up with Experienced Development Team
High School Athletes: Sign-up for either a Youth Learn-to-Row, Novice Team or Recreational Team, follow-up with Varsity Racing Team
College Rowers: Sign-up for Summer Training, Pre-Season Tune-up, or Vacation Training
Adults: Sign-up for Learn-to-Row, Intermediate Rowing, or Master Rowing, or create your own custom program with at least 3 others

Middle School Development Team is built to teach young athletes the basics of rowing in a happy non-competitive environment. Starting with a Learn-to-Row program each athlete learns the basics of rowing, first on land on ergometers, then on the water on a stable barge, culminating in rowing an 8-person rowing shell. Each Learn-to-Row program is comprised of 8 sessions over 4 weeks and teaches each rower the terminology and etiquette of the sport, the basics of the stroke, and provides the experience of rowing. At the conclusion of the program, each athlete will have exposure to the basics of rowing and will know if this is a sport for them. Once Learn-to-Row is completed the young athlete will transition to the Development Team where they will train with other experienced middle schoolers to advance their skills, strength, endurance and focus. The Development Team meets 3 days per week.

Youth Racing Teams: Race Team starts when the athlete is ready, typically in 9th grade. During the first year of racing an athlete will be on the Novice Team. Novice Team athletes train and compete against other first year rowers from the Northeastern US. Thereafter, race team athletes row on the Varsity Team. Our philosophy is that all athletes who regularly practice get to race, no committed team member is ever left out. Norwalk River Rowing is the oldest rowing club in Fairfield County. Our programs have developed many athletes who go on to row in college, have often been recruited, and have even produced a rower who medaled in the Olympics.

College Training: We work with motivated college athletes during their off-season to improve stroke, strength and speed.

Adult Programs: We run a variety of programs for adults who want to experience something new to Masters Rowers who want to continue to row competitively. New to rowing? Start with a Learn-to-Row program. In a month you will know if this is a sport for you. Intermediate Rowing is for those who have learned the basics but have yet to master the sport. This program is designed to help you grow and refine your skills and strength while building new friendships. Already know how to row? Join our Master Rowers, who want to race or just have great morning rows with other experienced oarsmen. We row boats of all sizes and both scull and sweep.

Questions? E-mail Jeff Thompson at JThompson@NorwalkRiverRowing.org or call 203-866-0080