NFHS Voice: Coaches, ADs Keys to Success
December 3, 2019
By Karissa Niehoff
NFHS Executive Director
This fall, one school canceled the remainder of its football season after reports of hazing surfaced. There have been several incidents of high school student-athletes using racial slurs against members of the opposing teams. As we have noted previously, there have also been multiple reports of parents verbally and – in some cases – physically abusing officials, along with several cases of coaches allegedly running up scores. And then there was the bizarre case of a suspended player appearing in a game disguised as another player.
On the positive side, there was a cross country runner who stopped at the one-mile mark of a race to assist a competing runner who had collapsed and was unresponsive. He didn’t finish the race, but he saved the life of the competing runner.
After the completion of a recent football game, one player on the winning team found his friend on the other team who had just lost his mother to cancer to comfort and pray with him. There have also been cases of schools helping other schools that were hit with tragedies, such as the fires in California.
And earlier this year a high school golfer who, after signing her scorecard, noticed on the app that her partner had entered an incorrect score for her on one hole. She could have kept quiet and retained her top-10 finish, and most likely no one would have noticed. Instead, she reported the error and was disqualified. She later was honored by her school for doing the right thing.
Fortunately, there are far more good acts of sportsmanship that happen in high school athletics and activity programs; however, the unsportsmanlike displays tend to make more headlines and sometimes overshadow the great things that are occurring.
The key individuals in schools who are responsible for making education the central theme of the athletic program are the athletic directors and coaches. If coaches are more committed to helping student-athletes become responsible citizens than helping them perfect an athletic skill, and if athletic directors are committed to an education-based philosophy, the likelihood of unsportsmanlike incidents such as those mentioned above is minimal.
What’s the measure of success for a high school coach – winning 80 percent of the games, bringing home multiple state championships, being named coach of the year several times? As long as success on the fields or courts is done in accordance with an education-based philosophy, this would be an award-winning biographical sketch.
The win-loss record aside, however, how about also considering the consistent teaching of values, character and lifelong lessons that would place his or her teams in consideration for sportsmanship awards and his or her student-athletes on the paths to successful lives after high school?
The NFHS has several free online education courses to assist coaches and athletic directors in leading an effective education-based program. “Engaging Effectively with Parents,” “Sportsmanship” and “Bullying, Hazing and Inappropriate Behaviors” are among the many courses at www.NFHSLearn.com. In addition, “Fundamentals of Coaching” is the core course that every interscholastic coach should complete.
When a school district is looking to hire a high school athletic director or coach, we would suggest finding someone more committed to an education-based philosophy than hardware in the trophy case.
Dr. Karissa L. Niehoff is in her second year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.
Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216.