Did you see that?
May 21, 2012
Track and field, tennis and lacrosse teams have begun their marches toward MHSAA championships, but a number of sports are making offseason news as well.
Here's our sampling of some of the most intriguing from all over the state last week.
Track and Field
Setting up a showdown: In perhaps the most notable race of last week’s Regionals, Birmingham Seaholm’s Aubrey Wilberding edged Southfield’s Latipha Cross in the 400-meter dash in Division 1 at Farmington. Wilberding ran the race in 56.48 seconds, 19 hundredths of a second faster than Cross, who set an all-Finals record in the race in 2011. Click the link next to each Regional site for results. (MHSAA)
Soccer
Shooting for 67: Lake Fenton sophomore Jordan Newman scored a combined eight goals in the semifinal and championship games of the Genesee Area Conference tournament to lead her team to the championship. She has 54 goals this season – only 13 shy of the MHSAA single-season record with Districts beginning next week. (Tri-County Times) (Flint Journal)
KVA belongs to Kalamazoo Christian: The Kalamazoo Valley Association soccer championship came down to two of the top teams statewide in Division 4 – and No. 2 Kalamazoo Christian edged No. 3 Kalamazoo Hackett Catholic Central 1-0 in the final. The two were flip-flopped in the rankings heading into the game. (Kalamazoo Gazette)
Athletes of the Year
Pinning down a major award: St. Johns wrestler Taylor Massa and Rochester Hills Stoney Creek's Gabby Yurik received the annual Michigan Student-Athlete of the Year Awards from the Detroit Athletic Club, from a group of nominees including Holland's Courtney Bartholomew, Birmingham Marian's Jaynie Pulte, Grosse Pointe Woods University Liggett's Madison Ristovski, Plainwell's Lauren Saar and Charlotte's Raychel Wolever, and Grand Blanc's Zachary Carroll, Saginaw Heritage's Evan Chiplock, Bay City Western's Matt Costello, Lowell's Gabe Dean and Oxford's Prescott Line.
Golf
Plymouth rocks: The Wildcats topped a field that included 17 state-ranked teams in claiming the East Lansing Invitational with a two-round score of 595. The tournament was played at Michigan State University’s Forest Akers West and East. Scroll to the bottom of link for full results. (Michigan Interscholastic Golf Coaches Association)
Tennis
Match points: Five of the top seven ranked teams in Division 2 emerged from two suburban Detroit Regionals to advance to the Division 2 Finals: No. 1 Birmingham Marian, No. 2 Bloomfield Hills Andover, No. 3 Birmingham Seaholm and co-No. 7s Bloomfield Hills Lahser and Farmington Hills Marcy. Click next to each Regional site to see who qualified for their respective Finals. (MHSAA)
Softball
Perfect, again: Breckenridge’s Sam Willman threw her fifth perfect game this season, striking out 18 and 64 for the day as her team won the Montrose Snowball Tournament on Saturday. She also threw a perfect game two days before. (Midland Daily News)
Stacking numbers: Decatur senior pitcher Erika Southworth won her 100th game last week, then notched her 1,000th strikeout two days later. (Kalamazoo Gazette)
Basketball
Detroit mourns coach: Southeastern High girls coach Lisa Blackburn died Saturday at the age of 52. She was a former Detroit Pershing star who went on to play at the University of Detroit. (Detroit News)
Stolz legacy ends: Longtime Okemos boys basketball coach Dan Stolz retired with a record of 428-99 and a winning percentage of .812 in 18 seasons at Okemos and five at Williamston. Stolz took over the Chieftains program from his father Stan, who coached the varsity from 1968-93. (Lansing State Journal)
Wrestling
New coach at St. Johns: The reigning three-time Division 2 MHSAA team champion now will be coached by assistant Derek Phillips, who was promoted last week to take over for the recently-resigned Zane Ballard. (Lansing State Journal)
Media
Longtime editor announces retirement: The state’s print media will wave good-bye to another valuable member when longtime Escanaba Daily Press sports editor Denny Grall retires in two months. He’s been putting pen to paper for 42 years and is especially legendary across the Upper Peninsula. (Escanaba Daily Press)
Editor's note: Did we miss something? Comment below and tell us about it. Is there an event coming up that we should make sure to note? Comment or e-mail [email protected].
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.