10 to Remember from 2011-12
By
Geoff Kimmerly
MHSAA.com senior editor
July 11, 2012
Second Half's mission in this, its first school year, was to tell the best stories behind the scores and highlights of MHSAA competition.
Of course, every score and especially every championship has a story behind it. The MHSAA awarded 127 team and many more individual championships in 2011-12. Obviously we can't reflect on them all. But these 10 performances were loaded with prestige, drama and accomplishment that made them incredible stories for high school sports fans regardless of hometown or allegiance.
10. Grand Ledge gymnasts earn No. 5
The Comets had to fend off a charge by Canton, but won their fifth-straight MHSAA team title by 0.825 of a point with a final score of 149.400. The fifth-straight title tied the record set by Ludington from 1975-79 and extended Grand Ledge's first-place streak to 75 consecutive events. The next day, senior Christine Wilson and junior Sara Peltier swept the Division 1 and 2 individual titles, respectively.
9. West Bloomfield's Erin Finn joins elite
The Lakers junior said after her Division 1 cross country win that she'd dreamt of winning that title since she learned how to walk. She finished fourth as a sophomore before winning the championship by a little more than a second. After establishing herself as one of the top distance runners in the country in competitions over the winter, Finn finished the school year by winning the 3,200-meter run at the Division 1 Track and Field Final.
8. More and more Morley Stanwood
The Mohawks girls pulled off a rare feat this school year -- after winning their second MHSAA volleyball title in the fall, they added a first-ever girls basketball championship. Both efforts were keyed by seniors Alexis Huntey and Bailey Cairnduf, who had the most and second-most kills in the Class C Volleyball Final and then combined for 45 points and 25 rebounds in the basketball championship game.
That argument was made after Lansing Sexton claimed its second-straight Class B boys basketball championship in dominant fashion. The Big Reds finished 27-1, their only loss by a point to Detroit Pershing, and have won 74 games over the last three seasons -- tied for sixth-most in MHSAA history for that long of a stretch. Guards Denzel Valentine (Michigan State), Anthony Clemmons (Iowa) and Bryn Forbes (Cleveland State) all signed to play at Division I colleges this fall, with junior Jalen Hayes and freshman Trevor Manuel likely joining them in a few years.
Coyotes junior Sami Michell established herself as one of the top hurdlers in MHSAA history at the Division 3 Final by becoming the first Lower Peninsula girl to win four events at a championship meet since Mason County Eastern’s Maria Shoup in 1979. She set Division 3 records in the 100 hurdles, 300 hurdles and long jump, and her 300 time also was the best in MHSAA Finals history, regardless of division or class. She also won the 200.
Top-ranked Grand Haven's latest run at an MHSAA championship seemed all but over when Grosse Pointe South led the Class A final by 18 points with just under 10 minutes to play. But Shar'Rae Davis' fullcourt sprint and score that began with 12 seconds to play gave the Buccaneers a 54-53 win and their first title. It was the third-longest comeback in MHSAA Girls Basketball Finals history.
Livonia Ladywood had been a favorite to win its first MHSAA title all season -- with four-year pitcher Briana Combs in the circle. But when Combs couldn't finish the Semifinal because of an injury, rarely-thrown sophomore Lauren Hayes stepped in. All she did was finish that game and throw a three-hitter against Saginaw Swan Valley in the Final, while also getting three hits and driving in two of the team's four runs in the championship win.
St. Johns senior Taylor Massa finished off one of the most celebrated careers in MHSAA wrestling history with his fourth championship and not one loss during his high school career. Massa claimed the title at 171 pounds this year to go with others at 145, 152 and 160. He became the 15th in MHSAA history to win four titles, ranks 20th with 221 wins and seventh in the national record book for consecutive victories.
Grosse Pointe South's girls running teams had arguably the most dominant school year in MHSAA history, first winning the Division 1 cross country title before doing the same this spring in track and field. And the Blue Devils did it with mostly the same nucleus contributing to both -- particularly juniors Hannah and Haley Meier, sophomore Kelsie Schwartz and freshman Ersula Farrow. Those four combined to run a national record time of 8:48.29 in the 3,200 relay at the Division 1 Final this spring.
1. Short walk, championship run
Second Half was created as a place to tell great stories, Cass Tech made it easy on the first day of the Football Finals. The Technicians arrived at Ford Field after a short walk from their school. They had never played in a Final before and were unranked entering the postseason. They arrived with a strong group of seniors, but also a freshman quarterback named Jayru Campbell who ended up throwing five touchdown passes in a 49-13 win over No. 2 and perennial powerhouse Detroit Catholic Central.
PHOTO: The Morley Stanwood girls basketball team prepares to celebrate as the final seconds tick off in the Mohawks' Class C Final win. (Click to see more photos from High School Sports Scene.)
How To Warm Up Correctly Before Playing Different Sports
July 10, 2024
When you see professional athletes gearing up to race or getting ready to take the field, you’ll notice that they’re always in motion. That’s because they are warming up in preparation for going all out.
And there’s a good reason why you’ll never see a pro go straight from the bench into a full sprint. “You need to allow your muscles to gradually accept the demands of your activity,” says Jennifer Burnham, a certified athletic trainer at Henry Ford Health. “Otherwise you risk causing an injury.”
Why You Should Warm Up
As the name implies, a warmup is a series of movements designed to warm up your muscles. “You want to increase blood flow to your muscles and loosen up and lubricate your joints,” says Burnham. “And you need to do it gradually, so that your body has time to adapt to the increasing intensity.”
Warming up involves more than just stretching. According to Burnham, studies have actually shown that holding a static stretch when muscles are cold can decrease performance. “Instead, before activity you want to do a dynamic warmup that incorporates movement as well as some gentle stretching."
Your warmup only needs to take 5 to 10 minutes. When deciding what to do, think about the movements you’ll be doing in your activity and which muscles and joints are most involved. Then choose movements that slowly get them warmed up and primed for more intense action.
How To Warm Up For Different Activities
No matter your sport, the warmup before your workout should include some exercises to activate and engage your core (the abdominal and back muscles). “Waking up those muscles helps decrease injury potential,” says Burnham. She suggests incorporating bridges and mini squats (no deeper than 45 degrees) into your warmup routine. To do a bridge, lie on your back, knees bent, feet flat on the floor. Tighten your stomach muscles and squeeze your butt as you lift your hips up to form a straight line from knees to shoulders.
The rest of your warmup can be more specific to muscles and movements of your planned activity.
Running
Before a run, or even a jog, you want to warm up all the muscles and joints from the waist down.
- Rotate your hips (lift your knee up and do some circles in both directions to move the joint) and ankles (circle one foot at a time both clockwise and counter-clockwise).
- Get powerful muscles like your glutes and quads ready with high knees and butt kicks.
- Walk on your toes and then on your heels to warm up shin and calf muscles.
- When you’re ready to run, start off slowly and gradually increase your speed.
Racquet sports
You still need to warm up your lower body using the same moves as the running warmup. But you’ll want to add in others specific to the upper body movements of tennis, pickleball or other racket sports.
- Warm up shoulders with big arm circles both forwards and backwards
- Circle your hands in both directions to get wrists ready for action
- Lunge forward and rotate your upper torso to increase your spine mobility
Basketball, soccer and football
You want to make sure your lower body has time to adapt to the demands of sports that require bursts of sprinting and quick shifts of direction. Your warmup should gradually increase in speed and intensity as you move your body in all directions:
- Side shuffles while swinging your arms (shuffle in both directions)
- Grapevines in both directions
- Skip forward, lifting knees high, then skip backward
Swimming
Prepping your body for a swimming workout means warming up your arms, shoulders and upper back.
- Circle arms backwards and forwards
- Use a light resistance band to do shoulder rows
- Use a light resistance band or light dumbbell and lift straight arms up to shoulder height in front and to your sides
- Start with an easy tempo freestyle swim before going into more dynamic strokes like butterfly
Jennifer Burnham is an athletic trainer who sees patients at the Henry Ford Center for Athletic Medicine in Detroit.
To find a sports medicine provider at Henry Ford Health, visit henryford.com/athletes or call 313-651-1969.