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Did you see that? (10/29-11/4)
November 5, 2012
We had champions upon champions upon champions last week, whether they were winners of MHSAA Finals in cross country and soccer, Districts in volleyball or league champs in swimming and diving.
Girls cross country
Favorites make good: Reigning individual champions Erin Finn of West Bloomfield, Julia Bos of Grand Rapids Christian and Kirsten Olling of Breckenridge all repeated Saturday at Michigan International Speedway, with Macomb Lutheran North's Gina Patterson joining the group. Second Half talked to all four. (Division 1) (Division 2) (Division 3) (Division 4)
Boys cross country
Taking two titles: Highland Milford and Concord won both the MHSAA Lower Peninsula team championships in their respective divisions Saturday and also had the top individuals in those races. Second Half provided same-day coverage from every race. (Division 1) (Division 2) (Division 3) (Division 4)
Soccer
Headed west: A year after Detroit-area teams claimed all four MHSAA LP boys soccer championships, Grand Rapids area teams took back three. East Kentwood, Hudsonville Unity Christian and Grand Rapids South Christian won titles, while Hamtramck Freedom International kept one on the east side of the state with its first Finals win. Second Half covered them all. (Division 1) (Division 2) (Division 3) (Division 4)
Volleyball
Hang that banner: Bay City John Glenn won its first volleyball District championship in the 47-year history of the school, beating Essexville-Garber in four sets to claim a Class B title. John Glenn had to come back after dropping the first game. (Bay City Times)
Hang that banner, part II: Three Rivers also won its first volleyball District championship, downing Vicksburg in four games to claim the Class B championship. (Sturgis Journal)
Copper Kings, once again: After finding itself only two points from the District championship in 2011, and then giving up the final five to lose it, Calumet defeated rival Houghton in three games to take back the trophy after two straight Houghton wins. The Copper Kings are ranked No. 4 in Class C. (Houghton Daily Mining Gazette)
West Iron ends near-decade of dominance: Iron River West Iron County had last won a District title in 2002, before nine straight by rival Iron Mountain. But the Wykons knocked out the Mountaineers in a Semifinal and came back from match point to score the final five and beat Ironwood for a Class C championship. (Escanaba Daily News)
Swimming and Diving
Holland still rules: Coming off their first MHSAA championship in 2011, the Dutch continue to roll and piled up seven O-K Green records in winning that league championship meet. Cassie Misiewicz and Holly Morren each set two individual marks. (Holland Sentinel)
Double Dow: Midland Dow won the Saginaw Valley League championship meet with 638 points, more than double that of the runner-up. The title was Dow's seventh straight. (Midland Daily News)
Wrestling
Longtime Napoleon coach steps down: Todd Anderson announced his resignation after running the program since 1990-91. His father Don Anderson started the program in 1967. (Jackson Citizen-Patriot)
Tennis
Forman is Mr. Tennis: Troy senior Brett Forman, the MHSAA Division 1 champion at No. 1 singles as a sophomore and runner-up this fall, was named Mr. Tennis by the Michigan High School Tennis Coaches Association. He finished his career with a 77-8 record. (Oakland Press)
Story of the Week
Kirsten fights on: A little more than a year ago, doctors found cancerous tumors throughout Kirsten Longstreth's body, including multiple in her lungs. But the Beaverton senior had fought back to nearly knock the cancer completely out, and while continuing to play sports including volleyball this fall. (Midland Daily News)
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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.