Challenging girls to become women of 
intellect, character, innovation, action, and faith

slideshow container

"Our team’s spirit and commitment, along with our dedicated coaches, were key motivators for me, and we accomplished so much together."

- K. Westover '18
"NCDS taught me how to manage my time between academics and athletics, how to be an effective leader, how to treat teammates well, and how to be a team player."

- E. Warner '17, BC '21
"The coaches always encourage us to be our best on and off the court."

-T. Mourmoutis '22

Fitness Program

Girls working out in Martin CenterAfter school group fitness classes are offered in the Martin Center for those upper school students not partaking in a season of sports. Team lifts are coordinated  with coaches each week and provide an in-season, sport-specific workout or mobility-focused stretch for each team. Our goal is to empower these young women to feel confident in the weight room all while learning new and exciting ways to stay healthy. 

All classes taught by:

Caroline Earle, Fitness Director & Strength Coach

NASM CPT, AFAA Group Fitness, Schwinn Cycling, TRX Qualified 

Specialty Programs: Spring 2018

March 6th 4:30-5:15, ‘Agility, Quickness & More!’

Have you ever wanted to increase your speed and agility? We’ll use the ladders, cones and hurdles during this circuit workout. Whether your goal is to avoid injury or be faster on your feet, there will be many takeaways during this quick fitness class.

April 11th 3:30-4:15, ‘TRX Bootcamp’

Combine your favorite TRX suspension exercises with dumbbells, medicine balls and more for a fun and dynamic workout! This high-intensity class will be limited to 12 participants and all-levels are welcome.

May 21st 4:30-5:15, ‘Destress and Deep Stretch’

With final and AP exams in full swing, it’s important to give back to your body. In this 45-minute deep stretching session, we’ll use bands, balls and foam rollers to learn different techniques to calm tired, stressed out muscles. While this is the opposite of a high-intensity class, it is just as important to recover for a stronger you.

Group Exercise Class Descriptions

Spin 45

A 45-minute cycling class that combines jumps, intervals, hills and sprints to promote total body and cardio fitness. Spin is a group cycling class set to music and performed on a specialized bike. Limited to 11 participants.

Express Abs

A 15-minute class packed with plenty of moves to strengthen your abs, back, and trunk. TRX The TRX Suspension Trainer leverages gravity and your bodyweight to perform hundreds of exercises. Limited to 12 participants.

Cardio Bootcamp

This class will always be a surprise, utilizing different equipment and different movements to deliver a tough, comprehensive strength and cardio session!

Yoga (winter)

Vinyasa yoga aims to sequence movements with breath that promote flexibility and strength in the body. The class begins and ends with quieting breath work and various relaxation techniques. The middle portion of the class consists of more active movements that focus the mind and challenge the body. Each class is set to music and is appropriate for anyone from beginner to advanced.

Core Conditioning

This overall body sculpting routine emphasizes strengthening, stretching and balancing your muscles to improve everyday movement patterns. Mobility This isn’t just a stretching class! Using foam rollers, bands, balls and breathing techniques, learn the proper ways to alleviate aches and pains while also preventing injury and reducing stress and tension.