Mason, Okemos Score for a Cure
November 11, 2014
By Geoff Kimmerly
Second Half editor
Three weeks remain in the MHSAA’s 2014 fall season, and we’ve collected a few notes to pass along as we wind down the final three sports before moving inside (except for skiing) for the winter.
Below are an update on a fundraising game we previewed earlier, plus recognition for perfection at our Girls Golf Finals and another high honor for one of the top players in MHSAA volleyball history.
Score for a cure
We wrote in September about an upcoming soccer game between Lansing-area powers that would raise money for pediatric cancer research. The “Compete for a Cause” game between Okemos and Mason on Sept. 13 was the third of what has become an annual event started by Mason’s team and coaching staff.
Attendance for this season’s game was nearly double the year before, and funds raised increased more than 500 percent.
The final tally: Roughly 1,400 fans attended the game, which raised $11,000 that was split between the CureSearch for Children’s Cancer national foundation and the Michigan State University Pediatric Oncology Clinic.
The first “Compete” game in 2012 raised $1,000, and the 2013 game drew 800 fans and raised about $2,000. This fall, Okemos was ranked No. 1 in Division 1 and Mason No. 7 in Division 2 when the game was played; it ended in a 1-1 tie. Both went on to postseason success – Okemos advanced to a Regional Final, and Mason fell to eventual Division 2 champion East Lansing in overtime in their Semifinal.
Only one shot needed
It’s a rarity – most of the time. But for the second straight season, a player at the MHSAA Lower Peninsula Girls Golf Finals sunk a hole-in-one.
Grosse Pointe South’s Lucy Buzolitz aced the par-3 No. 12 at Bedford Valley in Battle Creek, dropping the shot from 97 yards out during the first round of Division 1 play. Buzolitz was one of two individual qualifiers from her team and shot a 92-97-189 for the two-day tournament.
At the 2013 Division 2 Final, Fenton then-sophomore Madison Shegos aced the par-3 18th hole at Michigan State University’s Forest Akers East.
Sportswoman of the Year
Former Leland and Penn State University volleyball standout and current U.S. national team setter Alisha Glass was a finalist for 2014 Team Sportswoman of the Year at the 35th Salute to Women in Sports gala in October in New York City.
The event, put on by the Women’s Sports Foundation, annually recognizes a Sportswoman of the Year for both individual and team sports based on nominations by sport governing bodies and the public. Glass was one of 10 candidates this year for the team award after being named USA Volleyball Indoor Female Athlete of the Year in 2013. She also was named International Federation of Volleyball’s best setter at the 2014 World Championship in Italy after helping the United States to the title.
Olympic gold medal-winning ice dancer Meryl Davis received the Sportswoman of the Year team award, while the individual award when to gymnastics all-around world champion Simone Biles.
PHOTOS: (Top) Members of the Mason and Okemos boys soccer teams present a check for $5,500 to the MSU Pediatric Oncology Clinic and Dr. Renuka Gera last month. (Middle) Lucy Buzolitz receives a plaque recognizing her hole-in-one at the Division 2 Golf Final from Bedford Valley head pro Dean Kolstad.
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.