Did you see that?
June 11, 2012
Geoff Kimmerly
Second Half editor
The second weekend of this spring's MHSAA Finals is behind us, with four more champions awarded in girls and boys lacrosse.
Below is our sampling of what struck us most from last week's many highlights as we kick off the final week of the 2011-12 school year.
Girls lacrosse
Birmingham wins thriller: Birmingham United scored the last three goals in Saturday’s MHSAA Division 1 Final to edge Hartland 12-11 in overtime. (Grand Rapids Press)
East Grand Rapids ends perfectly: The Pioneers won their first girls lacrosse championship –17-6 over Okemos in Division 2 – and finished this spring 28-0. (Grand Rapids Press)
Boys lacrosse
Again, it’s Brother Rice: The Warriors continued their hold on the MHSAA Division 1 championship and handed Ann Arbor Pioneer its only loss this season with a 14-8 win Saturday. (Detroit Free Press)
Rangers come back for more: Grand Rapids Forest Hills Central scored the final four goals of the Division 2 Final to edge reigning champion Detroit Country Day 7-6. (Second Half)
Soccer
14 goals, 2 wins: Grandville Calvin Christian eliminated two other top-10 teams in Division 4 during last week’s Regional. The No. 4 Squires first defeated No. 8 St. Joseph Lake Michigan Catholic 7-0, then No. 2 Kalamazoo Christian 7-2 in the final. (Grand Rapids Press)
DeWitt returns: The No. 4 Panthers earned a Division 2 Semifinal matchup with Plainwell by beating No. 5 Grand Rapids Christian 1-0 in their Regional Final. DeWitt fell to Plainwell in a 2011 Semifinal, but returns a number of players from that team. (Lansing State Journal)
Softball
Decade of dominance: The Gladstone softball team earned its 10th-straight Regional championship with 7-0 and 6-2 wins over Tawas and Traverse City St. Francis, respectively. Gladstone won MHSAA championships in 2009 and 2004, and was ranked No. 7 heading into this postseason. (Escanaba Daily Press)
Fantastic first: Swartz Creek won its first Regional by downing Alpena 2-1 in a Division 1 Final at Saginaw Valley State University. The Dragons are 34-6 and also have set a school record this spring for wins. (Bay City Times)
Baseball
Brighton beat Brother Rice: The unranked Bulldogs downed the top-ranked Warriors 4-1 in the Regional Final at Novi. Brighton rode the arm of pitcher Colin Nash, who moved to 8-0 this season. (Detroit News)
Bears also take out No. 1: The top-ranked team in Division 2 also fell, thanks to No. 10 St. Joseph. The Bears downed Richland Gull Lake 6-5 in eight innings before beating Coldwater for the championship. (St. Joseph Herald-Palladium)
Golf
No 300 here: No. 2-ranked Plymouth and unranked Saline and Canton all broke 300 at the Division 1 Regional at West Shore Golf and Country Club in Grosse Ile. Plymouth won the title with a 296, but Saline was only two behind and Canton came in at 299. Canton’s Donnie Trosper, a freshman, won the individual championship with a 67. Saline had beaten those two teams in the District. (MHSAA)
Coach's Guide to Nutrition: Pre-Workout Snacks
September 10, 2024
Heading into practice or a game under-fueled may take away from athlete performance. Encourage student-athletes to not only eat regularly throughout the day, but to have a small, carbohydrate-focused snack about 30-60 minutes before activity. This will top off their energy stores so they are ready to hit the field.
Pre-workout snacks don’t have to be complicated. Choose easy, high-carb snacks that can be stored safely in a gym bag.
Snacking can be detrimental when done out of boredom or in place of regular, balanced meals. But, for an athlete, healthy snacks can aid performance and recovery.
In planning to eat every 3-4 hours, a mid-morning snack may be ideal. Having a snack in the hour or two before practice and in the ‘window of opportunity’ following practice can help maintain energy levels and ensure proper recovery.
Work with your athletes to create simple snacks that are easy to transport. Encourage athletes to include a carb and protein in each snack when possible. Fresh fruit, granola bars with 8-10 grams of protein, or trail mix that includes nuts/seeds and dried fruit are easy to keep in a gym bag and relatively affordable. A small cooler with an ice pack is a great way to keep snacks cold and fresh.
Snacks are important to maintain energy between meals, before exercise and after workouts. Snacks before and after exercise help performance as well as aid optimal recovery. Try to include carbs and protein in every snack.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.