Did you see that?

May 14, 2012

By Geoff Kimmerly
Second Half editor

It's league championship time for many MHSAA teams, especially with tennis and track and field Regionals coming up later this week. And the week that was May 7-12 provided for a good share the first of many championship-level opportunities to shine.

Tennis

Streak stopper: The Fenton tennis team ended Holly's 29-season league title run by edging the Bronchos by a point in Tuesday’s Metro League championship tournament. The Flint Journal reported that Madison Ballard became the first Fenton No. 1 singles player to win a league championship in 24 seasons. (Tri-County Times)

Softball

On the rise: Division 1 No. 5 Portage Central swept top-ranked Mattawan -- putting Portage Central ahead by two games at the top of the Southwestern Michigan Athletic Conference West standings. (Kalamazoo Gazette)

Strike 75: Fennville’s Selena Beltran-Pena had strikeouts for 25 of 30 outs in two five-inning wins over Martin. Beltran-Pena threw a no-hitter in the opener and a one-hitter in the second game. (Holland Sentinel)

Tuned up: Saginaw Swan Valley beat three ranked Division 3 teams – No. 2 Saginaw Valley Lutheran, No. 4 Tawas and No. 7 Unionville-Sebewaing – as part of a round-robin brought on by a delay at the Hemlock Invitational that forced the tournament to break up into smaller groups of games. Swan Valley is ranked No. 3 in Division 2. (Saginaw News)

Track and Field

Down to the wire: Two of the state’s best boys and girls teams compete in the O-K Red, and Friday’s conference championship meet no doubt provided at least a partial preview of next month’s MHSAA Division 1 Finals. The top-ranked Rockford girls edged No. 2-ranked East Kentwood, while the top-ranked East Kentwood boys ran away from the No. 3 Rockford boys and the rest of the field to win that league title. (Grand Rapids Press)

Record Breaker: Jackson High’s Cierra Pryor won the 100 meters and also the long jump at Friday’s Siena Heights Invitational, with her jump of 19 feet, 1.5 inches breaking a 31-year-old school record. (Jackson Citizen-Patriot)

Just getting started: Richland Gull Lake freshman Kirsten Taylor also broke her school's long jump record, which had stood since 1978, with a leap of 18-5. (Kalamazoo Gazette)

Still undefeated: Norway’s Dani Gagne had won all 24 events in which she’d competed through Friday, including winning the 100, 200, 400 and long jump at the Norway Miners Co-Ed Meet. Her long jump of 17-0.5 broke her school record in that event set a year ago, and her 58.61 in the 400 broke another school record set during the early 1980s. (Iron Mountain Daily News)

Baseball

Best of the Best: Richland Gull Lake, ranked No. 3 in Division 2, beat top-ranked Grand Rapids Christian 10-4 in the championship game of its Best of the Best Invitational. Gull Lake also beat No. 5 St. Clair during the event. (Kalamazoo Gazette)

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.

Henry Ford HealthAnd 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.