10 to Remember: 2012-13 Finals
June 27, 2013
By Geoff Kimmerly
Second Half editor
Championships are culminations of season-long journeys, concluding with the most exciting competitions of the year but steeped in back stories that make those crowning achievements mean so much more.
The Michigan High School Athletic Association awards 127 team championships each school year. Anyone picking 10 favorites could come up with at least 13 different lists.
So the list that follows likely won’t agree with many others. But here’s one person’s take on the 10 most incredible MHSAA Finals performances – focusing mostly on the final competition but with some back story built in – from the 2012-13 school year. (Click on headings for full stories.)
10. Special teams lead to special accomplishment for Brother Rice
Birmingham Brother Rice and Muskegon had combined for 12 MHSAA football championships entering the Finals. But in winning their eighth, the Warriors also accomplished a first in 44 seasons under coach Al Fracassa – their first back-to-back titles. They went ahead in the eventual 35-28 win on a cross-field lateral that turned into a 91-yard kickoff return with 2:13 to play.
9. Lakewood volleyball ends championship wait ...
Lake Odessa Lakewood coach Kellie Rowland has won 787 matches during her 15 seasons over two tenures leading the program, and frequently had brought the Vikings to the cusp of their first MHSAA title. They finally got it by defeating perennial power North Branch in three games in the Class B championship match.
8. ... and so does Bay City Western baseball
The Warriors earned coach Tim McDonald his first MHSAA championship game victory to go with 562 more wins over 21 seasons. Bay City Western won 1-0 in both the Semifinal and then Final over Brother Rice to secure its first baseball title and a 42-2 finish.
7. “Core 4” leave Mona Shores with four more
Seniors Hailey Hrynewich, Morgan Smith, Britni Gielow and Kelsey McKinley finished their high school careers as starters on four MHSAA championship teams, including the one that won the Lower Peninsula Division 2 Final this school year by 41 strokes. Hrynewich and Smith both posted top-five individual finishes as Mona Shores shot a two-day 666 at their final championship tournament.
6. Grand Ledge gymnastics sets the bar
Number six on this list makes sense for the Comets, who won their sixth straight MHSAA team championship to set the all-time longest title streak in the sport. They did so with the fifth-highest score in MHSAA Finals history – 149.350 – and despite graduating the Division 1 all-around champion the spring before.
5. Seniors say good-bye at LP Division 1 Final
Grosse Pointe South’s Hannah Meier and West Bloomfield’s Erin Finn brought national acclaim to the Detroit suburbs over the last two years with dominating performances in track and cross country. They finished their careers at the LP Division 1 Track & Field Final, where Meier set all-MHSAA Finals records in the 800 and 1,600 and Finn set an all-Finals record in the 3,200. In the fall, Finn and Meier finished first and second, respectively, at the LP Division 1 Cross Country Final.
4. Fowlerville standout reaches the stars
Gladiators senior Adam Coon, once an aspiring astronaut now turned aspiring aerospace engineer, became the 17th wrestler in MHSAA history to win four individual Finals championships. And he became the first to do so at the two heaviest weights, earning his titles at 215 and 285 pounds. He graduated with a career record of 211-3 and a 194-match winning streak.
3. Swimming with speed in Saline
Saline also won its fourth straight MHSAA title, in Lower Peninsula Division 1, anchored by seniors David Boland, Josh Ehrman, Michael Bundas and Adam Whitener. Combined, they hold four Finals individual and two relay records, and Ehrman graduated with all-Finals records in the 200-yard individual medley and 100 breaststroke. Those four also leave with the 200 medley relay all-Finals record – with their time of 1:30.01 good for third-best in the national record book.
2. Michell sits atop MHSAA medal count
Reed City’s Sami Michell is one of two girls in MHSAA history to win four events at a Track & Field Final – a feat she accomplished both this season and last. And she finished her career this month with 12 individual titles overall, two more than the previous Lower Peninsula record. She graduated with LP Division 3 Finals records in both hurdles races and the long jump, and her 300 hurdles time of 42.23 is an all-Finals record.
1. Football Finals end in overtime classic
The most exciting MHSAA Football Final likely was the last of Thanksgiving weekend – a 40-37 overtime win by Grand Rapids Christian over Orchard Lake St. Mary’s that gave the Eagles the Division 3 title. And at least on this list, it counts as the most exciting of all the buzzer-beating, one-point, by one millimeter endings to the MHSAA’s 127 Finals this school year.
The Saturday night crowd at Ford Field was treated to an incredible performance by Eagles receiver Drake Harris, who had eight catches for a record 243 yards and touchdown and was nearly unstoppable as Grand Rapids Christian drove down the stretch. Quarterback Alex VanDeVusse threw for 307 yards, fourth-most in MHSAA Finals history, as the frazzled nerves of fans, players and coaches alike hung on every play. St. Mary’s ran for 459 of the single-team Finals record 579 yards of total offense; the teams combined for another record of 1,033 total yards between them. And at the end, the game was decided on a 27-yard field goal by Joel Schipper, who had connected on a 28-yarder with four seconds left in regulation to send the game to overtime.
PHOTO:Saline swimmers take a celebratory dip after claiming their fourth straight Lower Peninsula Division 1 championship.
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.