![](/sites/default/files/imported/KimmerlySig2H.jpg)
AD Inducted to National Hall of Fame
May 7, 2014
By Geoff Kimmerly
Second Half editor
Winter gets hectic so quickly that we’re forced to save some intriguing items that come our way for a sunnier day – and that day is today.
Following are news, notes and a few key links collected over the last few months, including the national Hall of Fame induction of a longtime Michigan athletic director, local recognition for another and statewide acclaim for a group of students putting their video production equipment to good use benefiting all.
Ann Arbor AD Honored Nationally
Former Ann Arbor Huron athletic director Jane Bennett was among five inducted into the National Interscholastic Athletic Administrators Association Hall of Fame in December.
Bennett served 26 years as a teacher, coach, athletic director and assistant principal in Michigan before spending the last decade as a principal at two schools in Montana. She served as athletic director at Huron for 15 years through 2002-03. The NIAAA reported that during her final decade in that position, participation in athletics doubled.
Bennett, who received her bachelor’s and master’s degrees from the University of Michigan, began her career at Huron in 1977 as varsity softball coach and became a math teacher and the co-director of athletics a year later. She coached the softball team 14 seasons before moving into the full-time athletic director position. Bennett was co-founder of the Michigan High School Softball Coaches Association and served as MHSSCA president from 1982-87.
Among other achievements at Huron, Bennett was a leader in a successful campaign to gain voter approval of a $60 million bond package, which included $20 million to improve and expand athletic facilities. She also developed curriculum for an annual varsity captains/head coaches leadership training program and composed handbooks/guidebooks for coaches, athletes and parents.
Bennett also was a valuable contributor to the Michigan Interscholastic Athletic Administrators Association and the NIAAA. She was president of the MIAAA in 1993-94 and a state conference speaker on several occasions. Bennett also served in various NIAAA leadership positions including on the committee that developed the Leadership Training Institute in 1996.
Bennett was named MIAAA Athletic Director of the Year in 1998 and received its State Award of Merit in 1997. She received the MHSAA’s Women in Sports Leadership Award in 1995 and was inducted into the MHSSCA Hall of Fame in 1995. Prior to her selection to the NIAAA Hall of Fame, Bennett was honored with the NIAAA Distinguished Service Award in 1998 and the NIAAA Thomas E. Frederick Award of Excellence in 2000. In 2005, she was inducted into the National Council of Secondary School Athletic Directors Hall of Fame, having served as its president in 2003 and been selected as its Athletic Director of the Year in 1998.
PSL's Ward: 'Pillar' of Detroit Athletics
Alvin Ward, the executive director of athletics for the Detroit Public School League and a member of the MHSAA Representative Council, received a 2014 Pillar in the Community Award in April from the Coast II Coast All-Stars, a Detroit-based pro basketball team that plays in the American Basketball Association.
Ward has served as a teacher, assistant principal and principal as well for Detroit Public Schools, and directs programs with a combined 500 coaches and 4,500 athletes.
Linked up
- This winter, the MHSAA Representative Council adopted a number of football practice rules changes aimed at improving player acclimatization at the start of fall and reducing head trauma and injuries. The Adrian Daily Telegram’s Doug Donnelly got responses from a number of coaches from that area of the state; click to find out why they feel these changes are important.
- Port Huron Times Herald writer Paul Costanzo let people know about our Student Advisory Council through the experience of Marlette’s Connor Thomas, one of our juniors and a great contributor this school year.
Power of Awareness
The Kimberly Anne Gillary Foundation works to educate Michigan schools on sudden cardiac arrest and train personnel in CPR and the use of an AED (automated external defibrillator). The video below teaches us again about the importance of awareness.
Saginaw Heritage was awarded $5,000 in April as the winner of the Gillary Foundation’s High School AED Contest. Students were asked to create a 3-minute video emphasizing the importance of Michigan high schools being adequately prepared to respond to a sudden cardiac arrest or related event on school property.
Randy and Sue Gillary created the foundation after their 15-year-old daughter Kimberly – an athlete at Troy Athens – died after suffering sudden cardiac arrest in 2000. The contest judges were Kimberly’s sisters Emily Kucinich, Jennifer Gregroy and Katie Gillary.
As of April 1, the Gillary Foundation had raised $1.2 million and donated 650 AEDs to schools – with three lives having been saved with donated AEDs. For more, click www.kimberlysgift.org.
![A person pulls up with both hands while holding handles connected to flexible bands anchored to the floor.](/sites/default/files/2024-07/240710_HF_2H.png)
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.