Did You See That? (April 22-28)
April 30, 2013
By Geoff Kimmerly
Second Half editor
The clouds finally began to break last week. And as expected, teams in every spring sport quickly got started catching up on what they'd had to put off most of this month.
Read on for some of the top headlines from all over the state, plus our favorite story – which highlights a pair of officials who will be recognized this weekend for their dedication to high school athletics.
Good Read of the Week
Father/Daughter rule the diamond: Ralph Burr will be among those celebrated by the MHSAA this weekend for 50 years of service as an official. But the past 20 have been his favorite – his daughter and umpiring partner Jackie will be recognized this weekend for her two decades of service. (Muskegon Chronicle).
Softball
McClure strikes again: Manchester pitcher Katie McClure moved into ninth in MHSAA history with 511 career strikeouts after totaling 27 more at Saturday’s Concord Invitational. Her team won the event by beating the host 3-1 in the final. (Jackson Citizen-Patriot)
One vs. One: In what has become arguably the best softball rivalry in the state, Stevensville Lakeshore swept Mattawan 4-2 and 9-4 on Thursday in a matchup of top-ranked teams. Lakeshore is ranked No. 2 in Division 2, while Mattawan holds the top spot in Division 1. (St. Joseph Herald-Palladium)
Another Clinton ace: That’s Cami Prater, who has taken over for graduated standout Tierney Nelson and no-hit the No. 5-ranked host at Saturday’s Springport Invitational. Prater hit a home run as Clinton won last season’s Division 3 championship game. (Adrian Daily Telegram)
Snowbirds down No. 1: Gaylord St. Mary scored in the bottom of the seventh inning to upset Division 4 No. 1 Onaway 2-1 a week ago before settling for a hard-earned split. (Gaylord Herald-Times)
Girls Lacrosse
“Play Day” perfection: Rockford hosted its fourth “Play Day” on Saturday, and the Division 1 top-ranked Rams finished it with wins over No. 2 Hartland and No. 3 Brighton. Grand Rapids Catholic Central, No. 2 in Division 2, also beat Hartland, along with Troy Athens and Division 2 No. 3 Ann Arbor Pioneer. (Grand Rapids Press)
Boys Golf
Upper hand, DCC: Detroit Catholic Central won what is one of the most competitive regular-season events every spring, claiming the Division 1 portion of the Traverse City Central Invitational by edging reigning champion Muskegon Mona Shores. Mona Shores finished third and DCC sixth at last season’s MHSAA Division 1 Final. (Traverse City Record-Eagle)
Baseball
Long time coming: Gladstone earned its first wins 4-3 and 5-0 over Negaunee on Friday, and those also happen to be the program’s first victories in more than a half century. The Escanaba Daily Press reports this as Gladstone’s first baseball team in 54 years. (Escanaba Daily Press)
East Lansing rises at Dow: East Lansing needed just about every one of its 16 runs over the final two games of Saturday’s Midland Dow Invitational, but came away with the championship after beating Division 3 No. 4 Saginaw Nouvel 8-7 in the final. East Lansing advanced with an 8-6 win over Dow. (Saginaw News)
Weisenberger throws no-no again: Sanford Meridian had three wins after Thursday, and two were no-hitters by pitcher Jonah Weisenberger. He threw his second in that night’s opener against Beaverton. (Midland Daily News)
Portage Northern rallies: The Huskies look like they could be an emerging force again from the Kalamazoo area, and moved to 5-2 by winning their home invitational Saturday. Portage Northern defeated Division 4 No. 2 Gobles in the championship game. (Kalamazoo Gazette)
Track and Field
Hornets buzz: Williamston’s boys, who tied for ninth at last season MHSAA Division 2 Final, won the Spartan Classic at Michigan State University, finishing eight points ahead of Division 1 power Rockford. Reigning Division 1 girls champion Grosse Pointe South won its side of the meet by a much more significant 51 points. (Playmakers.com (full results), Lansing State Journal)
All-Battle Creek is all Lakeview: Battle Creek Lakeview continues to dominate its city’s track and field scene, and again won its all-city meets Friday. The girls won despite not running standout Sarita Dotson, who was out with an injury. (Battle Creek Enquirer).
Football
Stoney Creek celebrates Fisher: A Rochester Hills Stoney Creek football coach remembered Thursday how Eric Fisher was 6-foot-1 and 150 pounds as a high school freshman. That night, Fisher was selected first in the NFL draft out of Central Michigan University by the Kansas City Chiefs. (Detroit News)
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.