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High 5s: 11/14/12

November 19, 2012

All three of this week's honorees have achieved some sort of first-time stardom this fall, either individually or as a team. And both Carli Snyder and Alex Grace will be back next fall to continue building on these accomplishments. 

Carli Snyder
Macomb Dakota junior
Volleyball

(UPDATED 11/19) Snyder, a 6-foot-1 outside hitter, was an all-stater her first two seasons of high school. But she will be remembered even more for leading Macomb Dakota this fall to its first MHSAA championship in any girls sport. The Cougars defeated Temperance Bedford in three games in Saturday's Class A Final at Kellogg Arena. Snyder unofficially finished this season with 913 kills, good for seventh in the MHSAA record book since the beginning of the rally scoring era in 2004-05. Her 31 kills against Bedford were third-most for a Final during that time. Snyder already has committed to sign with the University of Florida next year. She likely will be among frontrunners for next fall's Miss Volleyball award. 

Title talk: "We wanted this thing so bad. Every girl on this team wanted it so badly. Megan (Manierski) was setting the ball perfectly. She made it very easy to get kills. ... Just talking about this moment, this gym, it makes you just want to play harder than you ever have."

Winning recipe: "We've been a competitive team in practice and in games all year, so I think that helped us at that moment (in three close Finals games) when we just didn't want to lose. We refused to lose. ... We support each other no matter what. And we hustled so hard."

Shake it up: "We have some secret handshakes with other people, but mine are very complex. I don't know how we went about that. Megan and mine is from "Parent Trap," and then Megan Downey and mine, we just made it up at team dinner. We make it a bit more complex than it needs to be, but it's fun. And it's a great thing to calm us down for a game when we've played a bad one before."

Had to be a Gator: "I like warm weather. I love the coaches. I actually called Florida for my recruiting phone call because I was kinda bored one day at home and I was like, 'I got a letter from them.' I fell in love with the coaching staff, and I told my mom that I needed to go on a visit down there. It's incredible, and when I went down there I was even more in love. Even on the phone, I knew this is where I would end up. It's just that feeling. You know when you get that feeling, and it's incredible."

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Alex Grace
Saginaw Swan Valley sophomore
Football

The Vikings' leading rusher is also one of the leading rushers in the state this season heading into Saturday's Division 4 Semifinal against Detroit Country Day. Grace has gained 2,091 yards plus run for 27 touchdowns, and needs only 109 yards and three more scores to make the MHSAA record book in both categories. He ran for 182 yards and three scores in the Vikings' Regional Final win over Croswell-Lexington. Grace took over as Swan Valley's running back this season after the graduation of his brother Johnathan, who rushed for 1,790 yards last season and now plays at Michigan Tech. Both brothers ran on Swan Valley's 400-meter relay that finished runner-up at the Lower Peninsula Division 2 Track and Field Final in the spring. Alex is 6-0 and 185 pounds and runs the 40-yard dash in 4.5 seconds.

I'd like to run like: "Even my brother. I like to look at myself as close to him. Professionally, (Minnesota Vikings back) Adrian Peterson. He's a tough runner, fast. He's strong."

Underdogs again: "The last game against Croswell, they were the No. 2 team and we were predicted to lose. But we came back and beat them. I use that underdog feeling to work harder each day."

Best brotherly advice: "Work hard, and if there are doubters, don't let them get you down."

Science and math: (My favorite classes are) biology and economics. They just come easy to me. I enjoy it."

Click to read more. 

Flint Beecher football

The Buccaneers, coached by former Michigan State and NFL standout Courtney Hawkins, were one of the final teams selected for the playoffs, at 5-4 after a 3-4 start. But Beecher advanced to this week's Division 7 Semifinal against Detroit Loyola by eliminating reigning champion Saginaw Nouvel, 19-15, in last week's Regional championship game. Beecher, now 8-4, has made the playoffs six straight years. The first of that run came in Hawkins' second as coach and after 12 straight losing seasons. 

Click to read more. 

Previous 2012-13 honorees:

A person pulls up with both hands while holding handles connected to flexible bands anchored to the floor.

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.