10 to Remember: Winter 2012-13
April 4, 2013
By Geoff Kimmerly
Second Half editor
This winter in Michigan will be remembered by some as lasting seemingly forever. But at least we had plenty to enjoy over the five weeks from the end of February through March.
Below are 10 stories from this winter's Finals that we're likely to recall for years to come. They aren't necessarily the 10 most exciting moments, but rather 10 stories of particular significance covering every sport the MHSAA sponsors during this mostly-indoor season.
A few that just missed the list: Livonia Stevenson winning that hockey town's first hockey title, St. Ignace's first perfect girls basketball finish, Flint Beecher's last-second success in the Class C Boys Basketball Final, East Grand Rapids' four-point win in Division 3 swimming and diving and the emergence of Troy's Christina Shabet as the MHSAA's top gymnast.
There are plenty of others we could mention as well. Feel free to post about them after checking out our 10.
Saline Seniors Leave Mark
One of the most impressive swimming and diving classes in MHSAA history finished its high school career March 9 in Holland the same way it began four seasons ago. Saline won its fourth-straight Lower Peninsula Division 1 championship anchored by seniors David Boland, Josh Ehrman, Michael Bundas and Adam Whitener, who combined hold four Division 1 Finals individual and two relay records. Ehrman finished his prep career with the all-class/division records in the 200-yard individual medley and 100 breaststroke, and those four hold the all-class/division record in the 200 medley relay with a time of 1:30.01 – good also for third in the national record book. Click to read more.
Fowlerville’s Coon Finishes with 4
Only 16 others had accomplished what Fowlerville’s Adam Coon achieved to finish his MHSAA wrestling career. And none had done so wrestling at the heaviest weights. On March 2 at The Palace of Auburn Hills, Coon became the 17th athlete to win four MHSAA wrestling individual titles by picking up his second at 285 pounds after also winning two at 215. He finished his career with a record of 211-3 and won 194 straight matches dating to his freshman season. Click to read more.
Comets Shine for 6th Consecutive Gymnastics Win
Despite graduating the Division 1 all-around champion (again) and facing a talented Canton team (again), Grand Ledge won the team title again – for the sixth-straight time, the longest streak in MHSAA gymnastics history. On March 8 at Canton High School, the Comets scored 149.350 points – fifth-most in MHSAA Finals history. What are the chances for seven in a row? They’ll have a strong start: junior Presley Allison won the Division 2 all-around title the next day, and freshman Rachel Hogan won the Division 1 floor competition. Click to read more.
Hudson Completes Drive for 5
The Tigers won three of the final four matches to edge Hesperia 32-24 in the Division 4 Team Wrestling Final on Feb. 23 at Kellogg Arena and earn their fifth-straight MHSAA title – tying the 2002-06 Davison teams for the longest such streak since the Team Finals began in 1988. Hudson was loaded with 11 Individual Finals qualifiers, including three who went on to win their weights the following weekend. Click to read more.
This Time, It’s Romulus’ Turn
Romulus advanced to Boys Basketball Finals weekend at Breslin Center for the fourth time in six seasons, and on March 23 left with its first MHSAA championship since 1986. The Eagles had just fallen short a number of times during the recent run, but controlled from the tip in downing Detroit Southeastern 61-49 to claim the Class A title. Romulus finished this season 27-1. Click to read more.
Grand Haven Wins Repeat Class A Final
Only a few things about Grand Haven were the same this season as in 2011-12, including one significant advantage – 6-foot-5 center Abby Cole. After putting up 23 points, 19 rebounds and 12 blocks in a Semifinal win over Westland John Glenn, she tallied 11 points, seven rebounds and eight blocks in a 60-54 overtime win over Grosse Pointe South on March 16 at the Breslin Center to give the Buccaneers two straight Class A title wins – both over the Blue Devils. Click to read more.
Puck Stops Here as Brighton Marches On
The Bulldogs claimed their second-straight Division 1 hockey championship March 9 at Compuware Arena with what has become a characteristic defensive stand, this time in a 2-1 win over 10-time champ Detroit Catholic Central. Brighton goalie James Milletics stopped 37 of 38 shots against him, and his team finished a 12-game winning streak during which it gave up only 12 goals total. Click to read more.
No Stopping Carlson’s Cheer Dynasty
All four MHSAA cheer champions March 2-3 at the Grand Rapids DeltaPlex were repeat winners from 2012, but Carlson faced an intriguing set of circumstances. Although coach Danielle Jokela basically had served as a co-coach with Christine Wilson through four titles over the previous five seasons, this was her first time leading the team solo with Wilson now coaching Brighton. And the Marauders pulled out a third-straight title despite losing all-stater Annie Hajec to an injury during the Regional the weekend before. Click to read more.
Trojans Skiers Second No Longer
Traverse City Central’s girls skiing team had finished MHSAA runner-up five straight seasons before hoisting its first championship trophy since 2005 on Feb. 25 at Boyne Mountain. The Trojans finished with 81 points, 11 better than runner-up Walled Lake Central. Shannon Weaver was the individual runner-up in both the slalom and giant slalom to lead the effort. Click to read more.
Vandercook Lake Wins Battle of Bowling Powers
After facing each other and splitting the last two Division 4 titles, it seemed fate that Vandercook Lake and Sandusky should meet again in the 10th year of the MHSAA tournament on March 1 at Sunnybrook Golf and Bowl. The teams were separated by only six pins with three frames to roll before Vandercook Lake pulled away for a 1,322-1,166 win. The Jayhawks' Malloree Ambs won the individual title the next day. Click to read more.
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.