Beginning Another Tourney Journey
August 8, 2016
Below is the introductory commentary to the MHSAA's spring issue of benchmarks. Histories of MHSAA tournaments published in that issue have been appearing on Second Half every Tuesday and Friday.
By Jack Roberts
MHSAA Executive Director
Concussions and cutbacks. Participation fees and part-time employment. Student safety and specialization. International students and interstate travel. Transfers and trials.
Through a myriad of issues which periodically cloud our mission, the foundation on which the MHSAA was built still shines brightest three times each year: Tournament Time!
It can be daunting and overwhelming to make a living at this business of interscholastic athletics these days, not to mention a tad confusing. Do we need legal degrees? Medical degrees? Business degrees? Marketing degrees? There seems to be no escape from threat of legislative mandates which continually change the landscape of our product and how it’s delivered. Demands pile up, resources dwindle.
Add the daily challenges of scheduling issues, inclement weather and pleasing teenagers and their parents on a daily basis, and it’s easy to lose focus of the primary missions for the MHSAA and its member schools.
And then, scenes like this happen:
• Holly Bullough, a senior cross country runner from Traverse City St. Francis takes her second straight Division 3 championship, winning by 36.4 seconds ... with a stress fracture in her left foot.
• Detroit Martin Luther King QB Armani Posey directs a game-winning drive to give his school the Division 2 football championship ... a drive which started on his own 3-yard line with 37 seconds left and ended with a 40-yard heave to receiver Donnie Corley on the final play of the game.
• Leland sweeps the Class D volleyball title match 3-0 over Battle Creek St. Philip ... ending a string of nine straight titles for St. Phil, the 10th longest national streak in history.
• Davison’s Taylor Davis becomes only the fourth person in MHSAA Girls Bowling history to roll a 300 game in the Singles portion of the tournament ... and the first ever in the championship match.
• The Upper Peninsula’s Hancock HS wins the Division 3 ice hockey title in its first trip to the Final since 2000 ... a trip funded in part from a “Go Fund Me” web page that raised $6,620 from 99 donors in two days.
• Junior Kierra Fletcher of Warren Cousino carries her team to the Class A girls basketball championship with 27 points in the Final ... after scoring 37 of her team’s 60 points in the Semifinals and totaling 198 during eight tournament games.
That’s just a sampling of the magic from last fall and winter.
These moments shine through the current challenges and the unseen future that awaits us as they always have. The uniforms and faces are different, but the tournaments have always yielded the fruits of our labors, and the memories for our mental scrapbooks.
PHOTO: Leland's volleyball team hoists its Class D championship trophy last fall at Kellogg Arena.
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.