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.
5 Strategies To Improve Range Of Motion
March 6, 2024
When it comes to health and fitness, regular exercise and strength training get the most attention. But it turns out that improving your range of motion may pay greater dividends, particularly over the long haul.
“All kinds of things can impact our range of motion,” says Jennifer Burnham, an athletic trainer at Henry Ford Health. “As we age, our joints become less pliable, but any kind of surgery or injury can also impact our range of motion. And if you're somebody who sits at a desk all day long, that can affect your range of motion as well.”
Why Is Improving Flexibility Important?
Staying active with regular cardiovascular exercise and strength training is a great way to maintain your overall physical health. But it’s important to remember that flexibility exercises come with plenty of perks, too, including:
- Preventing injury
- Staving off arthritis by lubricating joints and tissues
- Improving posture and balance
"Unfortunately, if you have limited range of motion, you may perform tasks incorrectly, causing other muscles and joints to overcompensate for the lack of mobility,” Burnham says. “Over time, that compensation mechanism can increase the risk of injury.”
To complicate matters, our lifestyles often don’t support our range of motion goals. Many of us spend most of our days sitting at a desk or hunched over a screen. And when we’re not sitting still, most of us are slouching.
What Are Some Ways To Improve Range Of Motion?
You don’t have to be able to twist your limbs into a pretzel to achieve full range of motion. Instead, try to improve on your current level of flexibility with these five simple strategies:
- Pay attention to timing. If you’re not ready to add a stretching day to your workout regimen, consider adding a set of flexibility exercises at the end of every session. Pre-workout stretching is helpful, too, but stretching when your muscles are warm is a more effective way to stave off injuries.
- Focus on mobility and stability. Even if you can do the splits or touch your toes to the back of your head, you won’t be able to hold the position if you don’t also have strong core muscles. “Most people do stabilizing exercises such as strength training and lifting weights without paying much attention to mobilizing activities like stretching and yoga,” Burnham says. “But you really need to do both stabilizing and flexibility exercises to get an effective workout.”
- Do a mix of dynamic and static stretches. Two types of stretches can help you gain an edge when it comes to improving range of motion: Dynamic (an active type of stretching where you’re moving within your range of motion) and static stretching (where you hold a stretch). Dynamic stretching with arm and head circles, side stretches, and hip circles before exercise is a good way to warm up cool muscles and help lubricate the joints. With static stretching such as touching your toes to stretch your hamstrings, the goal is to hold a position for 30 seconds or more. Static stretches are often best performed after a workout when your muscles are warm.
- Try foam rolling. Foam rollers act almost like a rolling pin to smooth out tight muscles. Used correctly, they can help improve range of motion — and release stress and tension. You can use foam rollers to prime your body for exercise, or to recover after a workout.
- Aim for balance. If one part of your body is super flexible, focus on increasing range of motion in the opposing muscle group. “So, for example, if your hamstrings are very flexible, make sure to target your quadriceps with flexibility exercises,” Burnham says. “The goal is to make sure you’re aiming for balancing in your body.”
While stretching is an important way to achieve and maintain balance, flexibility and range of motion, it isn’t always intuitive. Not sure where to begin? Consider meeting with a personal trainer or athletic trainer to help you devise a program.
“Watching YouTube videos can be helpful, but if you’ve never done flexibility exercises before, you could overstretch your muscles or find yourself in an incorrect position to stretch,” Burnham says. “And yes, you can create bodily injury by overstretching.”
To find a sports medicine provider at Henry Ford Health, visit henryford.com/sportsmedicine or call 313-651-1969.
Reviewed by Jennifer Burnham, MS, AT, ATC, CSCS, a certified athletic trainer at the Henry Ford Center for Athletic Medicine.