NFHS Voice: Nationally, Lost Spring Ends

May 8, 2020

By Karissa Niehoff
NFHS Executive Director

On Monday, the New Jersey State Interscholastic Athletic Association became the 51st and final NFHS member state high school association to cancel its spring sports championships due to the Coronavirus pandemic. 

The cancellation announcements began in late March and stretched to early May as states made every attempt possible to conduct spring sports and other activity programs.

Driven by a desire to offer perhaps a few weeks of competition – particularly for graduating seniors – many states waited as long as possible to move from postponed to cancelled, ultimately forced to make decisions when schools were closed to in-person learning for the remainder of the academic year.

While the leaders of our state associations knew that spring activities could not occur if schools did not re-open, and that the health and safety of the millions of participants ultimately drove these decisions, having to make these announcements was perhaps the most difficult task they had experienced as state leaders.

“We are disappointed for the thousands of New Jersey student-athletes who will be unable to compete this spring,” said Larry White, executive director of the New Jersey State Interscholastic Athletic Association. “While we remained hopeful to the end, and left open every possibility, competition simply is not feasible given the circumstances. It has been a harrowing time for everyone, and we know our student-athletes are extremely disappointed. That said, these unfortunate circumstances may have put an intriguing challenge in the path of our young people. As New Jersey’s own Vince Lombardi once said, ‘It's not whether you get knocked down, it's whether you get up.’ We’re confident all our kids will get back up and stand tall.”

Rhonda Blanford-Green, commissioner of the Colorado High School Activities Association, showed her emotions in making the difficult decision in her state:

“This decision, unlike the many decisions our office makes over the course of a year, has been extremely difficult because we are personally connected as former participants and officials, current parents and grandparents of graduating seniors, as well as educators and members of our high school communities. Our hats are off to the many seniors who have shown maturity and resolve as their culminating year of high school has been impacted beyond activities and athletics due to the worldwide COVID-19 pandemic. The Class of 2020 will not be forgotten.”

Craig Anderson, executive director of the Illinois High School Association, said, “Our thoughts are with all the impacted students, coaches and communities, especially the seniors. It will be difficult for them to find a silver lining in all of this, but we stress that even if they don’t get the chance to compete again at the high school level, they are better for having been a part of their respective high school teams. They were exposed to life lessons in teamwork, leadership and overcoming adversity that are difficult to replicate elsewhere.”

What was at stake and who was affected by these cancellation announcements? More than 500 girls and boys spring sports championships in about 18 sports and involving about three million student-athletes. Along with multiple classes for both boys and girls in track & field, other sports affected this spring were baseball, softball, lacrosse, golf, tennis, soccer, flag football, boys volleyball, water polo, weightlifting, gymnastics, riflery, judo, Unified track & field and ultimate Frisbee. Also grounded were perhaps another million participants in band, choir, orchestra, speech, debate, robotics and other activity programs.

And last, but far from least, we remember the thousands of volunteers who make these events happen every year – ticket-takers, concession stand workers, booster club parents, meet officials and the leaders in communities throughout the country where these events were planned. We thank these individuals for their faithful service year after year, and we look forward to the day we are all back together again.

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.