MAY 1
SUMMER 2016
ONLINE REGISTRATION BEGINS
TRX
We will be utilizing TRX Suspension Training straps and H.I.T. intervals to challenge and improve your fitness levels. TRX Suspension straps will engage your core as you perform challenging strength exercises and cardio intervals.
Option 1: June 7-28 (Tuesday) Thursdays 4:30-5:30pm
Option 2: June 9-30 (Thursday) Tuesdays 4:30-5:30pm
Option 3: July 12-Aug 2 (Tuesday) Tuesdays 4:30-5:30pm
Option 4: July 14-Aug 4 (Thursday) Thursdays 4:30-5:30pm
Instructor: Annie Melek Ages: 18+ Fee: $40/4 weeks Maximum of 12 members.
Membership Account Access and Registration System To access your membership account information and the registration system: • Provide your email address by stopping by or calling the membership desk at 952.496.6872. • Know your member number. Our membership department is able to help if you don’t know yours. • Follow the link under “Member Login.” • Then click on “Forgot Your Username/Password” to set up your new account. By creating your online membership account, you now have access to: • Program Registration • DSF Account Summary • Attendance Reports • Billing Information • Online Membership Payments • Make Reservations for Courts, HydroMassage, and Other DSF Services
3ON3 LEAGUE
Performance
BASKETBALL
Golf Train ng Golf is just another rotary sport. It uses the same physical laws of motion as hitting a baseball, serving in tennis, or taking a slap shot in hockey. This class will teach proper biomechanics through myofascial release techniques, functional/ dynamic mobility drills, and strength, core and power training specific to the golf swing. Join Performance Golf Training at Dakotah! Sport and Fitness and create a more consistent, reproducible swing that hits the ball farther and straighter, and reduces unnecessary stresses on the body.
DSF will be offering a recreational 3-on-3 basketball league this summer. Games will be played half court and a maximum of 20 minutes long. Games will be supervised without referees. Max number of players per team is 6.
REGISTER MAY 1-16
League 1 (Ages 10-13): June 23-August 11* League 2 (Ages 14+): June 23-August 11*
Instructor: Mitch Ingersoll Ages: 13+ Fee: $180
May 16-June 22
Mondays/Wednesdays 6:45-7:45pm
HARD CORE It’s the next level of training. Your muscular strength and endurance will be tested when combined with cardiovascular movement. We will be utilizing TRX suspension straps, tires, battle ropes, kettlebells, and more. Join us for a total body workout that will challenge you! Option 1: July 11-Aug 15
June 23-August 11 *No session week of fourth of July Fee: $80/Team
DSF SPORTS
CONDITIONING Improve speed, agility, conditioning and explosiveness! Participants will be taken through drills including progressive plyometric exercises, agility ladder, kettlebell training, and speed drills.
Mondays 5:30-6:30pm
Option 2: July 13-Aug 17 Wednesdays 5:30-6:30pm Instructor: Beth Carr Ages: 18+ Fee: $60
Option 1: June 14-July 14*
Tuesdays/Thursdays 10:15-11:15am *No Classes July 4
Option 2: July 19-August 11
Tuesdays/Thursdays 10:15-11:15am Ages: 12-15 Fee: $60 member | $90 non-member
LEVEL I
Level I Personal Trainers can help you reach common fitness goals – weight loss, toning, building muscle, and more.
LEVEL II
Level II Personal Trainers have specific skills to help you with a variety of fitness and weight-management concerns.
LEVEL III
Level III Personal Trainers have the knowledge to take on any fitness challenge. Skilled problem solvers, they have the most exceptional credentials.
For more information, 952.496.6874
B.E.A.S.T. T T.
S.A.P.P.
better endurance and strength training
Speed 1 Agility Power 1 Performance
B.E.A.S.T. Better Endurance And Strength Training. Looking for something different? BEAST will combine High Intensity Interval Training, Power Lifting, Kettlebells, Battle Ropes, and so much more. The workout will never be the exact same twice. We focus on learning proper form that will transfer into other aspects of your training.
Option 1: June 14-July 21*
Tuesday/Thursday 6:30-7:30pm *No Class July 4
Fee: $120
Option 2: July 26- Aug 18
Tuesday/Thursday 6:30-7:30pm
Fee: $80
Instructor: Chris Rollins Ages: 18+
Every sport has similar physical laws of motion. The motions for hitting a baseball, passing in basketball, serving in tennis, taking a slap shot in hockey, or swinging a golf club are all similar in nature, and will improve with proper biomechanics. The dynamic movements required are almost identical as well; changes of direction, cutting, accelerating, decelerating, and reaccelerating. Exposing children to athletic training and multidirectional speed and agility will help them become better athletes without over-training, or overuse injuries from playing the same sport year-round. S.A.P.P. focuses on the following:-Myofascial Release (Foam Rolling) -Dynamic Warm-ups (Activation of the muscles; this is where proper form and technique is learned and mastered) -Strength Training for Athletes (Unilateral and Bilateral Strength for Maximal Tension and Power) -Multidirectional Speed and Agility (Plyometrics, Acceleration/Deceleration, Sprinting, Cutting, and Reaction-based Drills).
Assessment: June 26, 3-6pm June 27-August 24 Monday/Wednesday 6:45 -7:45pm *No Class July 4
Instructor: Mitch Ingersoll Ages: 14+ Fee: $300
Eat Local Eat Healthy with
the
SMSC
Eating food grown locally is better for you, the environment, and your taste buds. Local produce has more nutrients, tastes better, and requires less energy to travel from the farm to you. Go ultra-local by visiting the enterprises owned and operated by the Shakopee Mdewakanton Sioux Community (like Dakotah! Sport and Fitness). Tribally Supported Agriculture Enjoy produce from Wozupi Tribal Gardens this summer. Our Tribally Supported Agriculture (TSA) program is modeled after the Community Supported Agriculture model of farming. Starting the second week of June, TSA members receive a box of our freshly-harvested vegetables, fruits and herbs every week for 18 weeks. Sign up at wozupi.com. Dakotah! Deli Around the corner from the Dakotah! Sport and Fitness front desk, our deli offers a super-fresh lunch at a price that’s hard to beat. We use local produce from Wozupi Tribal Gardens and keep things interesting with rotating specials. Come take a look today! Shakopee Dakota Convenience Stores Fill your tank – and your grocery bag. SDCS #1 and #2 are offering more fresh and natural options for quick meals and snacks. Learn more at sdcstores.com. Mazopiya, a Natural Food Market Go fresh all year! Mazopiya offers natural, organic and local food and products, from many Native American vendors. We offer classes, a deli, catering, a coffee/juice/smoothie bar, and to-go meals. Grab lunch, groceries, or a latte — whatever you’re craving. We have the highest-quality food to satisfy you. Learn more at mazopiya.com. Farmers Market Freshen up your fridge at Wozupi Tribal Gardens’ farmers market. Join us at Mazopiya, located at 2571 Credit Union Drive in Prior Lake, every Thursday, 2-6pm, starting May 26. The organic farm offers freshly-picked fruits and vegetables, as well as raw honey, pure maple syrup, and beeswax candles. Make fresh, local food part of your fitness goals. Explore the SMSC today!
SKATING LESSONS Goal: Skater demonstrates the idea of each element, including each step necessary to complete it.
Learn To Skate
Skate Dakotah!’s professional instructors tailor group lessons to the individual skater’s needs. After an onice assessment during initial lessons, the skater is placed in the most appropriate class available. Here, the instructor teaches elements of skating appropriate for the class skill level. Skaters earn badges as they complete each set of skills. Each class level requires completion of several badges, and so must be taken more than once. Skills taught in each class build on skills learned previously. Thecurriculum is designed to allow the skater to achieve one badge at each session skated. Our goal is for skaters to have fun while learning to skate in a safe and pleasant environment. Skate Dakotah! lessons are one hour long: 30 minutes of instruction 30 minutes of practice
Only enrolled skaters will be allowed in the practice area. Registration Deadline: JUNE 9 Call 952.496.6864 for more information or call 952.445.9400 to register. Fee:
$70/Member $90/Non-Member
June 13-Aug 8 (Mondays)* *No Class July 4 Lesson Time: 6-6:30pm Practice Time: 6:30-7pm
Cosmic Skater Ages 4+
Prerequisite: Completion of Critters Can Skate Curriculum or Racer Rabbit badge *Previous lessons required
Parent & Little Skater (PALS) Age 3
Five Badges Earned: Lollipop-1 Candy Cane-2 Peppermint Twist-3
Lemon Drop-4 Jaw Breaker-5
Skills taught: Fall, Get up, Stand, Walk, March, Glide, Table top, Frog hop, Beetle, Backward wiggle, Stop, Dip. All skills are taught initially with the adult assisting the child, and then with the child skating independently. Goal: Children become independent from parent on the ice. June 13-Aug 8 (Mondays)* *No Class July 4 Practice Time: 6-6:30pm Lesson Time: 6:30-7pm
Six Badges Earned: Earth-1 Wind-4 Sun-2 Fire-5 Moon and Stars-3 Ice-6 Skills taught: Forward glide, Stroke, Crossovers, One-foot snowplow stop, T-stop, Backward swizzles, One-foot glide, Pumps, Three-turns, Forward lunge and spirals, Pivots, One-foot spin (four revolutions), Waltz jump, Forward inside and outside edges. Goal: Skater demonstrates the form of the elements, including correct body position and edge use. June 13-Aug 8 (Mondays)* *No Class July 4 Practice Time: 7-7:30pm Lesson Time: 7:30-8pm
Crystal Freestyle I
Beginning freestyle skating.
Critters Can Skate Ages 4+
Five Badges Earned: Brave Beetle-1 Daring Dragon-4 Fantastic Frog-2 Racer Rabbit-5 Wiggly Worm-3 Skills taught: Fall, Get up, Stand, Walk, March, Glide, Table top, Frog hop, Snowplow stop, Beetle, Backward wiggle, Stop, Dip, Two-foot spiral, Scooter, Pivots, Forward swizzles, Airplane turns, Backward skate, Forward skate into one-foot glide, Bunny hops.
Prerequisite: Completion of Cosmic Skater Curriculum, Ice badge, or equivalent skills. *Previous lessons required Four Badges Earned: Turquoise-1 Amber-3 Coral-2 Onyx-4 Skills taught: Backward inside and outside edges, Waltz jump and onefoot spin-off backward crossovers, Spiral into lunge, Half-flip, Half-lutz, Split and toe-loop jumps, Perimeter stroking, Mohawk, Inside spread eagle, Ten-step footwork.
SKATING LESSONS Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions.
Five Badges Earned: Brave Bear-1 Snowy Owl-4 Mighty Muskie-2 Breezer Bobcat-5 Ice Otter-3
Hockey Trax III
June 13-Aug 8 (Mondays)* *No Class July 4 Practice Time: 6-6:30pm Lesson Time: 6:30-7pm
Skills taught: Elementary skating skills, Back C-cuts, Hockey turns, One-foot snowplow stops left and right.
Prerequisite: Completion of Hockey Trax II, Face Off Fox badge, or equivalent skills. *Previous lessons required
Crystal Freestyle II
Intermediate freestyle skating. Prerequisite: Completion of Crystal Freestyle I Curriculum, Onyx badge, or equivalent skills *Previous lessons required Seven Badges Earned: Amethyst-1 Ruby-5 Sapphire-2 Diamond-6 Topaz-3 Aurora Borealis-7 Emerald-4 Skills taught: Single salchow, Mazurka, Half loop, Stag and flip jumps, Jump combination: footwork; back, change-foot, attitude, blur, and camel spins and spin combination; Waltz three, Power three, Waltz eight, Back inside three and forward outside three turns, Edge pulls. Goal: Skater presents elements, including correct form and power, using entrance and exit positions. June 13-Aug 8 (Mondays)* *No Class July 4 Practice Time: 6-6:30pm Lesson Time: 6:30-7pm
HOCKEY TRAX I, II, III June 13-Aug 8 (Mondays)* *No Class July 4 Lesson Time: 7-7:30pm Practice Time: 7:30-8pm
Hockey Trax I
Ages 4+ Hockey skating skills for first time hockey skaters through Rookie Mites.
Goal: Skater demonstrates each element and each step necessary to complete it.
Hockey Trax II
Hockey skating skills for second- and third-year Mites or skaters with skill development of Breezer Bobcat badge. Prerequisite: Completion of Hockey Trax I, Breezer Bobcat badge or equivalent skills. *Previous lessons required Four Badges Earned: Referee Raccoon-6 Goalie Gray Wolf-7 Hat Trick Hedgehog-8 Face Off Fox-9 Skills taught: Focus on edge work and increased strength for power skating. Goal: Skater demonstrates form of the elements, including correct body positions, balance, speed, and edge work.
Hockey skating skills for fourth-year Mites through Squirts or skaters with skill development of Face Off Fox badge.
Five Badges Earned: Power Play Panther-10 “Cool Moe� Hawk-11 Hockey Turn T-Rex-12 Breakaway Badger-13 Slap Shot Shark-14 Skills taught: Intense edge work, Finetuning of body positioning while doing elements, Increasing speed through turns. Goal: Skater demonstrates presentation of elements including correct body positions, balance, edge work, speed, power, and agility.
Adult Hockey
Skills taught: Forward skating, crossovers, Back C-cuts, Power turns, Edgework, Drills. Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class. June 13-Aug 8 (Mondays)* *No Class July 4 Practice Time: 7-7:30pm Lesson Time: 7:30-8pm
Adult Freestyle
Skills taught: Basic skating skills for stroking, Backward skating, Footwork, Spins. Goal: Adult skater learns beginning through advanced recreational figure skating skills. Skater progresses at individual pace within a class. June 13-Aug 8 (Mondays)* *No Class July 4 Practice Time: 7-7:30pm Lesson Time: 7:30-8pm
Simple, Healthy Recipe: Mixed Greens with Raspberry Vinaigrette This simple salad recipe takes advantage of the fresh, earthy flavors of in-season sprouts and greens, folding in the tartness of vinegar and the sweetness of raspberry puree and dried fruit. The Dijon mustard gives it a subtle
kick. This is the perfect last-minute addition to any dinner or barbecue. Add chicken, garbanzo beans, or another protein to transform it into a light, satisfying meal.
Dressing: 1/2 1/2 2 1/4 1/2 1/2 1/2
cup oil, olive or canola cup red wine vinegar teaspoons Dijon mustard teaspoon ground black pepper cup raspberry puree cup sugar teaspoon dried oregano
Salad:
Spring mix greens Sprouts (alfalfa or pea shoots) Dried cranberries golden raisins, or other dried fruit Red onions Chopped pecans Feta cheese
e c en
i r pe
o i d u t S
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5
Whisk together dressing ingredients. Pour over the greens, along with the onion, dried fruit, and pecans. Toss. Top with feta cheese. A handful of sprouts on top adds texture, visual appeal, and nutrients.
Elevate your workout! With a Studio 5 membership, you will have access to top-of-theline ďŹ tness equipment to create your own workout or follow a weekly workout prepared by our ďŹ tness professionals. Personal trainers available for instruction and to answer any questions. New weekly workout posted every Monday.
Exclusive membership access Powerlifting Platforms | Bumper Plates | Battle Ropes | Medicine Balls | Hammers | Tires | TRX Straps | Bars and Plates | Kettlebells | Benches | Pull-Up Bars. All this with a personal trainer in the room.
Join Now
$30/month for unlimited usage* *Open hours vary daily. Please see schedule at the Fitness Desk.
952.445.9400
SWIM DAKOTAH! Welcome to the Swim Dakotah! program. This newly-designed swim
program is intended to build confidence and safety in the water. This program is made up of 10 levels; each level serves an important purpose to the progression of learning to swim. Class sizes are smaller, allowing more time to practice skills and give the swimmer more attention during class. Our instructors have been trained in and out of the pool and continue to work on their skills to keep our swim program consistent. Swim Dakotah! is technically-based, with levels that progress to allow the swimmer to learn more efficiently while having fun. Minimum of two participants per class. If there are not enough registered for a particular class, you will be notified of cancellation at least two days in advance of the cancellation.
Free lesson assessments are available.
Please call 952.496.6891 for more information.
Registration deadline for all classes: One week prior to start date.
Level 1: Bubbles
Ages 3-17 • 30-minute class Ratio 4:1 • $55/member, $85/non-member A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work towards putting their face in the water, and build up to assisted floats. Skills taught: Water adaptation, Submerge face with no goggles, Submerge face with goggles, Breathing control, Assisted front and back float, Assisted front and back. Skills to be tested: 10 bobs with nose bubbles, Face in water five seconds; no goggles, Assisted front float 20 seconds, Assisted back float 20 seconds June 14 – Aug 2 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 4-5pm
June 16 – Aug 4 (Thursdays) Opt. 3: 4-4:30pm Opt. 4: 5-5:30pm June 17 – Aug 5 (Fridays) Opt. 5: 11-11:30am June 18 – Aug 6 (Saturdays) Opt. 6: 10-10:30am Opt. 7: 11-11:30am Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 8: 4:30-5pm
Level 2: Floats
Ages 3-17 • 30-minute class Ratio 4:1 • $55/member, $85/non-member Learn to float, streamline, and move in the water, with the assistance of equipment. Building up to swimming independently, kids will transition from a front float to a back float to be able to breathe. Skills taught: Front float unassisted, Back float unassisted, Scoops on frontunassisted, Controlled flip, Introduce flutter kick, Retrieve ring. Skills to be tested: Front float unassisted 15 seconds, Back float unassisted 20 seconds, Controlled flip front and back three times, Scoops face in 10 feet unassisted. June 14 – Aug 2 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 4:30-5pm Opt. 3: 5-5:30pm June 16 – Aug 4 (Thursdays) Opt. 4: 4:30-5pm Opt. 5: 5-5:30pm June 17 – Aug 5 (Fridays) Opt. 6: 11-11:30am June 18 – Aug 6 (Saturdays) Opt. 7: 10:30-11am Opt. 8: 11-11:30am Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 9: 4-4:30pm Opt. 10: 5-5:30pm
Level 3: Kicking
Ages 3-17 • 30-minute class Ratio 4:1 • $55/member, $85/non-member The primary focus in this level is kicking. Your child will learn the flutter kick,as well as dolphin and breaststroke kicks to lead up to treading water. Skills taught: Streamline flutter kick, Flip breath, Sculling on front, Dolphin kick, Elementary backstroke kick, Treading water. Skills to be tested: Elementary backstroke kick 20 feet, Dolphin kick 20 feet, Flutter kick on front and back with streamline 20 feet each. June 14 – Aug 2 (Tuesdays) Opt. 1: 11am-noon Opt. 2: 4-4:30pm Opt. 3: 6:15-6:45pm June 16 – Aug 4 (Thursdays) Opt. 4: 4-4:30pm Opt. 5: 6:15-6:45pm June 17 – Aug 5 (Fridays) Opt. 6: 11:30am-noon June 18 – Aug 6 (Saturdays) Opt. 7: 10-10:30am Opt. 8: 12:15-12:45pm Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 9: 4-4:30pm Opt. 10: 6:15-6:45pm
Level 4: Arms
Ages 3-17 • 30-minute class Ratio 4:1 • $55/member, $85/non-member Learn freestyle, backstroke, and elementary backstroke. Side breath and the breakdown of the butterfly arms are introduced. Skills taught: Backstroke arms with kick, Elementary backstroke, Butterfly underwater stroke, Sculling front and back, Introduce side breath, Freestyle with kick, Flip breaths. Skills to be tested: Freestyle with three flip breaths 20 feet, Backstroke 20 feet, Elementary backstroke 20 feet, Sculling front and back 20 feet each.
SWIM DAKOTAH! June 14 – Aug 2 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 4:30-5pm Opt. 3: 6-6:30pm June 16 – Aug 4 (Thursdays) Opt. 4: 4:30-5pm Opt. 5: 6-6:30pm June 17 – Aug 5 (Fridays) Opt. 6: 11:30am-noon June 18 – Aug 6 (Saturdays) Opt. 7: 10:30-11am Opt. 8: Noon-12:30pm Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 9: 4:30-5pm Opt. 10: 6-6:30pm
Level 5: Freestyle & Backstroke
Ages 3-17 • 30-minute class Ratio 4:1 • $55/member, $85/non-member Your child will master freestyle and backstroke with proper breathing, rotation, and technique. Work continues with specialty strokes, such as butterfly and breaststroke. Skills taught: Freestyle with side breath, Backstroke with rotation, Elementary backstroke, Streamline breaststroke kick, Sitting dive. Skills to be tested: Freestyle; four side breaths 25 yards, Elementary backstroke 25 yards, Backstroke with proper shoulder rotation 25 yards, Breaststroke kick with streamline 15 yards. June 14 – Aug 2 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 4-4:30pm Opt. 3: 5-5:30pm June 16 – Aug 4 (Thursdays) Opt. 4: 4:30-5pm Opt. 5: 6-6:30pm June 17 – Aug 5 (Fridays) Opt. 6: Noon-12:30pm June 18 – Aug 6 (Saturdays) Opt. 7: 10:30-11am Opt. 8: 11:30am-noon
Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 9: 4-4:30pm Opt. 10: 5-5:30pm
Level 6: Butterfly & Breaststroke
Ages 6-17 • 30-minute class Ratio 4:1 • $55/member, $85/non-member It’s time for the hard strokes. Your child will master butterfly and breaststroke, while building endurance. Skills taught: Butterfly correct timing, Breaststroke correct timing, Treading water, Knee dives, Somersaults. Skills to be tested: Treading water for one minute, Butterfly with correct timing for 15 yards, Breaststroke with correct timing for 15 yards. June 14 – Aug 2 (Tuesdays) Opt. 1: 5:30-6pm Opt. 2: 7-7:30pm June 16 – Aug 4 (Thursdays) Opt. 3: 5:30-6pm June 17 – Aug 5 (Fridays) Opt. 4: Noon-12:30pm June 18 – Aug 6 (Saturdays) Opt. 5: 10:30-11am Opt. 6: 11:30am-noon Opt. 7: 11:30am-noon Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 8: 4-4:30pm Opt. 9: 5:30-6pm
Level 7: Turns
Ages 6-17 • 45-minute class Ratio 6:1 • $55/member, $85/non-member Level 7 is about stroke refinement and the mastery of proper turns and dives. Skills taught: Flip turns and stroke transitions, Butterfly proper breathing, Breaststroke proper timing, Standing dives, Freestyle and backstroke refinement.
Skills to be tested: Flip turns and stroke transitions, Standing dives, Butterfly and breaststroke for 25 yards, Freestyle and backstroke for 100 yards each. June 14 – Aug 2 (Tuesdays) Opt. 1: 6:15-7pm June 16 – Aug 4 (Thursdays) Opt. 2: 6:15-7pm June 18 – Aug 6 (Saturdays) Opt. 3: 11:30am-12:15pm Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 4: 6:15-7pm
SWIM DAKOTAH!
SWIM DAKOTAH!
Parent Tot 1
Ages 6-18 months • 30-minute class Ratio 6:1 • $55/member, $85/non-member Swim instruction with parent and child. Skills taught: Water adaptation, Submerge face; no goggles, Blow bubbles, Assisted front and back floats, Humpty Dumpty from side, Zooms under water. Necessary to advance: Age: 18 months, Child must be 3 years old to begin Level 1.
Level 8: Endurance
Ages 6-17 • 45-minute class Ratio 6:1 • $55/member, $85/non-member By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career. It’s about building endurance, while still taking time to use and correct technique. Skills taught: 100-yard IM with correct turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, Treading water, Technical work with speed for freestyle, backstroke, butterfly and breaststroke.
Skills taught: Endurance and stroke drills, Correct standing dive, 200-yard IM with turns, Swim nonstop for 30 minutes with flip turns. Skills to be tested: 200-yard IM with proper turns, Standing dive, 30-minute swim with turns nonstop. June 14 – Aug 2 (Tuesdays) Opt. 1: 5:30-6:15pm June 16 – Aug 4 (Thursdays) Opt. 2: 5:30-6:15pm June 18 – Aug 6 (Saturdays) Opt. 3: 11:30am-12:15pm
Skills to be tested: 100-yard IM with correct transitions, 200-yard freestyle with flip turns, 100-yard backstroke with turns, Treading water three minutes.
Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 4: 5:30-6:15pm
June 14 – Aug 2 (Tuesdays) Opt. 1: 5:30-6:15pm
Level 10: Swim Team
June 16 – Aug 4 (Thursdays) Opt. 2: 5:30-6:15pm June 18 – Aug 6 (Saturdays) Opt. 3: 12:15-1pm
Ages 8-17 • 60-minute class Ratio 10:1 • $110/member, $170/non-member For kids who have passed Level 9 or can pass Level 9 requirements. Work on endurance and technical refinement of all strokes.
Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 4: 5:30-6:15pm
Skills to be tested: Continue to build endurance while focusing on correct technique of all strokes. Meets three times per week.
Level 9: Jr. Swim Team
June 18 – Aug 6 (Tues/Thurs/Sat) Opt. 1: 6-7pm (Tuesday and Thursday) Opt. 2: Noon-1pm (Saturday)
Ages 6-17 • 45-minute class Ratio 8:1 • $55/member, $85/non-member
June 14 – Aug 2 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 4-4:30pm June 16 – Aug 4 (Thursdays) Opt. 3: 4-4:30pm June 17 – Aug 5 (Fridays) Opt. 4: 11-11:30am June 18 – Aug 6 (Saturdays) Opt. 5: 10-10:30am
Parent Tot 2
Ages 18-36 months • 30-minute class Ratio 6:1 • $55/member, $85/non-member Swim instruction with parent and child. Skills taught: Water adaptation, Submerge face, no goggles, Blow bubbles from nose, Assisted front and back floats, Zoom underwater, Scoops and kicks with noodle. Necessary to advance: Child must be 3 years old to begin Level 1. June 14 – Aug 2 (Tuesdays) Opt. 1: 10:30-11am Opt. 2: 5-5:30pm June 16 – Aug 4 (Thursdays) Opt. 3: 5-5:30pm June 17 – Aug 5 (Fridays) Opt. 4: 11-11:30am June 18 – Aug 6 (Saturdays) Opt. 5: 11-11:30am Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 6: 5-5:30pm
SWIM DAKOTAH!
SWIM DAKOTAH!
June 17 – Aug 5 (Fridays) Opt. 4: 12:30-1pm
Adult 1
Ages 18+ • 30-minute class Ratio 2:1 • $75/member, $105/non-member Adult swim instruction
June 18 – Aug 6 (Saturdays) Opt. 5: 1-1:30pm Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 6: 7-7:30pm
Skills taught: Become familiar with the water, while learning beginner swimming skills and water safety. We will work with you at your pace to guide you to swimming independence.
Special Needs
Ages 3+ • 30-minute class Ratio 2:1 • $75/member, $105/non-member Swim instruction for children and adults with special needs.
Necessary to advance: Advance to Adult 2 when you are comfortable in the water and can swim continuously. June 14 – Aug 2 (Tuesdays) Opt. 1: 7-7:30pm June 16 – Aug 4 (Thursdays) Opt. 2: 7-7:30pm June 17 – Aug 5 (Fridays) Opt. 3: 12:30-1pm June 18 – Aug 6 (Saturdays) Opt. 4: 1-1:30pm Aug 9 – Sept 1 (Tuesdays and Thursdays) Opt. 5: 7-7:30pm
Skills taught: Work on water safety, following the Swim Dakotah! levels and skills.
Adult 2
June 16 – Aug 4 (Thursdays) 7-7:30pm
Ages 18+ • 30-minute class Ratio 2:1 • $75/member, $105/non-member Skills taught: Refine your swim strokes or train for a triathlon in this class, designed to allow you to progress the way you want. Increase endurance and improve your skills. Necessary to advance: Continue to build endurance. Focusing on correct technique of all strokes. June 14 – Aug 2 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 7-7:30pm
Master’s Swim Team
This master’s swim program provides hour-long workouts with some technical work led by competitive swimmers, triathletes, and/or USA swimming coaches. Join us for this great opportunity for the advanced and novice lap swimmer. Ages 18+ Free to members. Mon, Wed, Fri: 6-7am
June 16 – Aug 4 (Thursdays) Opt. 3: 7-7:30pm
Private Swimming Lessons
Member Rates:
Available upon request. Lessons are scheduled based on participant and instructor availability.
Non-Member Rates:
All 30-minute lessons are private to semi-private. Call 952.496.6891 for more information or to schedule lessons.
Student 1 2 3 Student 1 2 3
1 Lesson $30 $40 $50 1 Lesson $45 $60 $75
5 Lessons 10 Lessons $135 $255 $180 $340 $225 $425 5 Lessons 10 Lessons $200 $380 $270 $510 $335 $630
FITNESS CLASSES TRX
We will be utilizing TRX Suspension Training straps and H.I.T. intervals to challenge and improve your fitness levels.
Option 1: June 7-28 (Tuesday) Thursdays 4:30-5:30pm
Option 2: June 9-30 (Thursday) Tuesdays 4:30-5:30pm
Option 3: July 12-Aug 2 (Tuesday) Tuesdays 4:30-5:30pm
Option 4: July 14-Aug 4 (Thursday) Thursdays 4:30-5:30pm Ages: 18+ Fee: $40/4 weeks Maximum of 12 members
GIRLS OFF-SEASON TRAINING
Improve your strength and conditioning this summer with Girls Off-Season Training. In this girls-only class, we will work on agility, strength and power to prepare you for your sport, whatever it might be.
Option 1: June 13-July 13
Mondays/Wednesdays 10:15-11:15am
Option 2: July 18-Aug 10
Mondays/Wednesdays 10:15-11:15am Ages: 10+ Fee: $60 member/$90 non-member *No Class July 4 Fee: $60 member / $90 non-member
DSF SPORTS CONDITIONING
B.E.A.S.T.
Participants will be taken through drills including progressive plyometric exercises, agility ladder,
The workout will never be the same twice. We focus on learning proper form that will transfer into other aspects of your training.
Improve speed, agility, conditioning and explosiveness! kettlebell training, and speed drills.
Speed | Agility | Power | Performance
Option 1: June 14-July 21*
Tuesdays/Thursdays 10:15-11:15pm *No Classes July 4
Tuesday/Thursday 6:30-7:30pm *No Class July 4 Fee: $120
Option 2: July 19-Aug 11
Option 2: July 26-Aug 18
3ON3 LEAGUE BASKETBALL
PERFORMANCE GOLF TRAINING
League 1 (Ages 10-13): June 23-Aug 11*
May 16-June 22
Option 1: June 14-July 14*
Tuesdays/Thursdays 10:15-11:15am Ages: 12-15 Fee: $60 member | $90 non-member
DSF will be offering a recreational 3-on-3 basketball league this summer. Games will be played half court and maximum of 20 minutes long. Games will be supervised without referees. Max number of players per team is six.
League 2 (Ages 14+): June 23-Aug 11*
Tuesday/Thursday 6:30-7:30pm Fee: $80 Ages: 18+
Join Performance Golf Training at Dakotah! Sport and Fitness and create a more consistent, reproducible swing that hits the ball farther and straighter, and reduces unnecessary stresses on the body. Mondays/Wednesdays 6:45-7:45pm Ages: 13+ Fee: $180
Thursdays 5-6pm June 23-August 11 *No session week of 4th of July Fee: $80/Team
4ON4 LEAGUE VOLLEYBALL S.A.P.P.
Better Endurance and Strength Training
Get ready for your fall volleyball season and sign up for Dakotah’s 4-on-4 volleyball league.
SAFETY CLASSES
S.A.P.P. focuses on foam rolling, dynamic warmups, proper form and technique, Strength Training for Athletes, Multidirectional Speed and Agility, Sprinting, Cutting, and Reaction-based Drills.
League 1 (Ages 10-13): June 21-Aug 9*
HEARTSAVER CPR & FIRST AID
Assessment: June 26, 3-6pm
League 2 (Ages 14+): June 21-Aug 9*
Tuesdays 5-6pm
Private group classes also available.
June 27-Aug 24
Fee: $80/Team(maximum of 6 people per team)
Mondays/Wednesdays 6:45-7:45pm *No Class July 4 Ages: 14+ Fee: $300
HARD CORE
It’s the next level of training. Your muscular strength and endurance will be tested. Join us for a total body workout that will challenge you!
Option 1: July 11-Aug 15 Mondays 5:30-6:30pm
Option 2: July 13-Aug 17 Wednesdays 5:30-6:30pm Ages: 18+ Fee: $60
*No Classes July 4
EXPERIENCE STUDIO 5
Elevate your workout!
With a Studio 5 membership, members will have access to the top-of-the-line fitness equipment to create their own workout or follow a weekly workout prepared by our fitness professionals.
$30/month for unlimited usage* Starting May 1 *Open hours vary daily.
Health care provider CPR | Heartsaver CPR/AED Heartsaver First Aid | Heartsaver CPR/AED/First Aid
July 30
9am-3pm $85/members $95/non-member Lunch included
BABYSITTER CLASS
This course provides youth who are planning to babysit with the knowledge and skills necessary to safely and responsibly care for children and infants.
JUNE 18
9am-3pm $75 member | $85 non-member (lunch included) Ages: 11-15
3 Ways Personal Training Benefits You
You’ve already pinned easy workouts on Pinterest, picked out the right tennis shoes, and joined a gym, but fitness still feels out of reach. Let a personal trainer help! Our personal trainers can give you the skills and motivation to get started — or jump-start your usual workout. Here’s what they offer:
1. Safety Our personal trainers receive education and certifications, some even have a bachelor’s degree in the field, so you know your workout will be safe and effective. Trainers can also correct form to avoid injuries and overtraining. 2. Better results Even the most enthusiastic athletes can start to plateau or get bored with their workouts. Personal training offers a muchneeded pick-me-up. With their extensive fitness knowledge, trainers can encourage you to learn more, get fit faster, and improve your metabolism. 3. Accountability The trainer may only workout with you two days a week, but they are there for you all seven. They check in with you during your off days to make sure you stay motived and on track. To learn more about personal training, visit dakotahsport.com or call Dakotah! Sport and Fitness Desk at 952.496.6874.
Girls off-season Training Improve your strength and conditioning this summer with Girls Off-Season Training. In this girls-only class, we will work on agility, strength and power to prepare you for your sport, whatever it might be.
Option 1: June 13-July 13
Mondays/Wednesdays 10:15-11:15am
Option 2: July 18-Aug 10
Mondays/Wednesdays 10:15-11:15am
Instructor: Carolyn Rathbun
Ages: 10+ Fee: $60 member $90 non-member
lifeguard certification class
ONE MOVIE PER MONTH June 17 – Lilo & Stitch July 15 – Shark Tale August 19 – Surf’s Up
6 – 7:30pm
Dakotah! Aquatic Center
become a lifeguard! july 20 - 23
10am-5pm $200 member | $225 non-member
Call 952.496.6891 for more information
dakotahsport.com
I TRA L A S ON ble R E a I C P w Ava i l T A No AQ U
NER
12X
AQUA FITNESS PROVIDES A WELL-BALANCED WORKOUT THAT IMPROVES MUSCULAR STRENGTH, ENDURANCE AND FLEXIBILITY.
TRY PERSONAL TRAINING IN THE POOL!
THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.
MAKE YOUR APPOINTMENT AT THE FITNESS DESK OR CALL 952.496.6872
4ON4 LEAGUE LEARN HOW TO SAVE LIVES HEARTSAVER CPR & FIRST AID $85/MEMBERS
JULY 30 | 9AM-3PM | $95/NON-MEMBERS LUNCH INCLUDED
PRIVATE GROUP CLASSES ALSO AVAILABLE HEALTH CARE PROVIDER CPR HEARTSAVER CPR/AED HEARTSAVER FIRST AID
VOLLEYBALL Get ready for your fall volleyball season and sign up for Dakotah’s 4-on-4 volleyball league. Best 2 out of 3 (30 minutes max).
League 1
(Ages 10-13): June 21-August 9*
League 2
(Ages 14+): June 21-August 9* Instructor: Carolyn Rathbun
HEARTSAVER CPR/AED/FIRST AID
CALL TO RESERVE YOUR SPOT TODAY! 952.445.9400
Tuesdays 5-6pm *No Classes July 4 Fee: $80/Team
(maximum of 6 people per team)
Get a unlimited bowling and games for a year!
Cancellation Policy
Withdrawing from an activity, league or lesson after registering for that event will be handled in the following way: •
•
Call
952.496.6886
for more information
Ready for another
NIGHT at the
BAR?
• •
Withdrawing from the time of registration to the start of the first event will be assessed a $10 cancellation fee. This procedure may be performed online. Withdrawing between the first and second events will be assessed a $10 cancellation fee and the prorated value of the first event. This procedure must be performed by the department manager. No refund will be issued if withdrawing after the second event. Medical refunds will be made with proof of a signed medical statement by a physician. Refund amount will be under the discretion of Dakotah! Sport and Fitness.
Program Participation Policy Dakotah! Sport and Fitness members have full access to all programming offered at the facility. Guests/non-member have access to most programming offered, except where noted. Guests/nonmember will only have access to the club during the day and time of the program. If registering a guest, you must first create a guest account for that person. Simply click on “Become a Guest” on the main account access page. If you experience problems with creating a guest account, please call 952.445.9400.
24-HOUR ACCESS to the CARDIO ROOM, CIRCUIT ROOM, and FREE WEIGHTS. Open to members 18 and older.
Provides youth the knowledge and skills to safely care for children and infants.
experience
JUNE 18
9am-3pm Inside Dakotah! Sport & Fitness
$75 member | $85 non-member (lunch included) Ages: 11-15
ADD A FREE PROTEIN WHEY VEGAN BLEND BOOST OR
5% OFF DAILY
to your Juice or Smoothie
Limit one per customer, must present offer to cashier. Limit one discount/offer per transaction. Valid Saturday and Sundays only May 1-July 31, 2016. Valued at $1.99. While supplies last. Use Code: DRB00ST
952.233.9140
reFRESH at mazopiya
Located across from Mystic Lake
7
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for DSF members
Pl ay w o rk s
952.233.9182 wozupi.com
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Summer TSA treme
summer camp 2016
June 13 - September 2
full-time AND
part-time options available
Details at
What is TSA?
TSA, or Tribally Supported Agriculture, is our version of the popular farming model CSA (Community Supported Agriculture). TSA members receive a box of vegetables, fruits and herbs every week for 18 weeks.
playworksfun.com
Field Trips Included
Learning!
REGISTER NOW Full Share: $31/week
wozupi.com ($575 total cost)
Half Share: $18/week ($335 total cost)
fun!
952.445.play(7529) 2200 Trail of Dreams | Prior Lake, MN 55372
952.233.9182 | 2041 140th St NW, Prior Lake, MN 55372
EN T E R PR I S E S OW N E D AN D O P E RATE D BY T HE SHA KO P EE MD EWA K A NTO N SI O UX CO MMU NI T Y
2100 Trail of Dreams Prior Lake, MN 55372 952.445.9400 dakotahsport.com
Prst Std U.S. Postage PAID Twin Cities, MN Permit #93723
Owned and Operated by the Shakopee Mdewakanton Sioux Community
Hours of Operation Mon-Fri 5am-10pm Sat-Sun 6am-10pm _________
Summer 2016 Holiday Club Hours
Find your perfect Pace
All year round
Memorial Day May 30 6am – 6pm Independence Day July 4 6am – noon Labor Day September 5 6am – 6pm _________ * Holiday hours are subject to change.