Special Year Thanks to No Specialization
August 7, 2015
By Geoff Kimmerly
Second Half editor
As we embark on another sports-filled school year Monday, we can look to a recent Monroe St. Mary Catholic Central grad for the value of a school year filled with sports.
As specialization at the highs school level continues to be debated, Bryce Windham will start his college baseball career this fall at Division I Old Dominion University – after playing baseball but also football and basketball for the Falcons.
The MHSAA has long advocated athletes taking on as many sports as they have interest instead of focusing on just one in pursuit of a college scholarship – a position that’s received plenty of public backing of late, be it from stars of the U.S. women’s soccer team after their World Cup championship run or former Lansing Waverly multi-sport athlete John Smoltz during his enshrinement in the Major League Baseball Hall of Fame.
Enter Windham – who easily could’ve been excused for focusing on baseball, or even basketball as his dad is the St. Mary’s varsity boys coach. Instead, Bryce quarterbacked the football team to last season’s Division 6 championship – breaking Ithaca’s national-best 69-game winning streak in the Final – before being named Class C Player of the Year by The Associated Press in basketball and earning a Most Valuable Player honor at the baseball state coaches association all-star game at Comerica Park this spring.
All three of Windham's teams reached at least the MHSAA Quarterfinals.
“His participation in football and basketball helped land a Division 1 baseball scholarship to Old Dominion. They were able to see his athleticism in basketball and toughness in football, and ODU’s coach loved it,” dad and hoops coach Randy Windham said.
“He probably would’ve given up football, and that ended up his greatest memory by winning a state championship.”
Click to read about Windham’s multitude of accomplishments as reported last month by the Monroe Evening News.
Honors Abound
National coaching honors were bestowed on a trio of Michigan coaches over the summer:
- Retired Trenton ice hockey coach Mike Turner – the winningest hockey coach in MHSAA history with a record of 629-126-52 from 1974-81 and then 1995-2014 – was named National Coach of the Year in Special Sports by the National High School Athletic Coaches Association. His teams won 11 MHSAA titles and finished runner-up four times. “I was there when the MHSAA added hockey as one of their sanctioned sports and crowned their first MHSAA state championships in 1975. At that time there were 60-70 high school teams participating, and now there are 170,” Turner said. “It has been great to be a part of the advancements made in the sport of high school hockey, with more teams participating, more player development, and more opportunities that exist for players after high school.”
- Traverse City Central boys track and field and cross country coach John Lober won his second national coaching honor of the 2014-15 school year, named the NHSACA Coach of the Year for track and field to go with a previous honor earned in January from the National Federation of State High School Associations. He has coached the Traverse City Central boys track and field team since 1977 and also the boys cross country team since 1989. His 1992 track team won the Class A championship, and he has coached 17 individual MHSAA Finals champions. He was inducted into the Michigan Interscholastic Track Coaches Association Hall of Fame in 2006.
- Ann Arbor Pioneer assistant girls swimming and diving coach Liz Hill was named the Assistant Coach of the Year for all girls sports by the NHSACA. Hill, a former All-American at the University of Michigan and standout sprinter at Pioneer, began assisting her husband Denny Hill in 1983 before becoming his fulltime assistant a few seasons later. Together they’ve led the Pioneers girls to 15 MHSAA team titles, the last two as co-head coaches.
Michigan Mourns
Fremont and the high school athletic community statewide mourned the death July 21 of longtime coach Rich Tompkins, who led Fremont’s boys cross country teams to six MHSAA cross country championships including three and a runner-up finish during his last decade of coaching before retiring in 1997.
The Muskegon Chronicle reported that his boys and girls cross country teams and boys track and field team combined for 45 league championships, with his boys cross country team winning 116 straight duals from 1977-88. Tompkins was executive director of the Michigan High School Coaches Association for more than a decade and served on its board for more than two decades.
Click to read more from the Chronicle on Tompkins’ legacy.
Officials in the News
The Monroe County Officials Association took to the county fair to encourage passers-by to “Be the Referee” – and received 47 sign-ups from people interested in the avocation. Visitors to an MCOA booth at the fair were told in some detail what is involved with being an MHSAA official, and those who then signed up to find out more about officiating football, basketball, baseball or softball (sports the MCOA trains for and schedules) will be invited to an orientation session where they will become eligible for one of 20 complimentary registration fees for this school year.
The West Michigan Officials Association marked a decade of support at the start of this summer for the Visually Impaired Sports and Activity Day, sponsored by the Helen DeVos Children’s Foundation. The WMOA has contributed nearly $18,000 to the event over the last 10 years as well as taking part in the event, which includes a number of sports and other activities.
The Saginaw Athletic Officials Association sent along this photo of five members who worked 2013-14 MHSAA Finals, from left: Mark Jarlock (baseball), Tom Behmlander (softball), Scott Helmka (football), Dale Brown (softball and football) and Mark Schoenow (football). The Baseball Final was Jarlock’s first; the other officials had worked Finals in the past.
PHOTO: (Top) Monroe St. Mary quarterback Bryce Windham unloads a pass during last season's Division 6 Final win over Ithaca at Ford Field.
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.