NFHS Voice: Lessons Learned in Loss
January 31, 2020
By Karissa Niehoff
NFHS Executive Director
Sometimes in life things simply do not happen as planned. The unexpected is always right around the corner. When these situations occur, we must adapt to change and determine the best steps in moving forward.
Such was the case in selecting the subject for this week’s “Voice.” We were set on addressing the ugly spotlight on professional baseball with the recent sign-stealing incidents and that high school sports is not and must not be about “winning at any cost.”
This is certainly a worthy subject. High school sports is about competing fairly and doing things the right way. The wrong in the baseball scandal was not getting caught; it was players and managers believing that cheating was an acceptable means to winning. These are not the kind of heroes we want to follow.
And then came the events of Sunday morning in California. It was hard to fathom. Kobe Bryant and his 13-year-old daughter, Gianna, were no longer with us. Along with seven others on the helicopter that crashed that morning, Kobe and “Gigi” were on their way to what else – a basketball game.
As people from all over the world – both those who knew Kobe on a personal basis as well as casual fans – expressed their shock and sadness about this tragedy, there were consistent messages about the value of sports and family that were ever present.
While Kobe Bryant was one of the best basketball players ever to play the game, it was apparent that more so than all the all-star appearances and scoring titles and NBA championships, his impact came from the relationships formed through participating in sports – from Lower Merion High School in the Philadelphia suburb of Ardmore, Pennsylvania, to his 20 years with the Los Angeles Lakers.
And then it was about family as he supported his daughters, Natalia, who plays volleyball, and Gigi, a basketball player who was determined someday to play at the University of Connecticut, in their participation in sports. In an interview with PEOPLE Magazine in 2018, Bryant shared how he used his opportunity to coach his daughters in basketball as an opportunity to teach them valuable life lessons.
“A valuable life lesson that I can teach them is what it means to pursue excellence and the commitment level that comes with that,” Bryant said in the PEOPLE interview.
There are many lessons to be learned from this tragedy and the nine lives that were cut short. Our original plan of re-emphasizing that high school sports must not be about “winning at any cost” is certainly among those lessons. Success at the high school level has more to do with preparing students for their lives after high school than winning games or state championships.
Doing things the right way, playing the game the way it is supposed to be played, developing relationships and having fun along the way – that’s the message of high school sports.
As we listened to hundreds of people share their remembrances of Kobe Bryant the past few days, a few things were evident. Like all of us, he was not perfect; however, he showed us the power and influence of sports in our country. He played the game the right way, giving 100-percent effort every night. He regularly praised and supported others, always smiling. And he was passing on his love of sports to his daughters.
And the last lesson – be sure you tell those closest to you every day that you love them.
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.