10 to Remember: 2013-14 Finals
July 10, 2014
By Geoff Kimmerly
Second Half editor
Every championship leaves a lasting impression with the athletes and coaches who achieved it and the communities that cheered them on.
That makes picking the 10 most notable finishes from this school year's MHSAA Finals a no-win scenario. But here's one person's carefully-considered opinion:
10. Unranked Eaton Rapids finishes No. 1 for the first time
The Greyhounds capped this year’s Girls Basketball Finals with a 51-38 win over Grand Rapids South Christian in the Class B title game that closed the weekend. But that statement alone barely scratches the surface of the story. The championship was the first for Eaton Rapids, which started five seniors and entered the tournament unranked but eliminated No. 6 Ypsilanti Arbor Prep, No. 8 Flint Powers Catholic and then the top-ranked Sailors during the season’s final week.
9. Western sweeps first Finals at Michigan State
The Baseball and Softball Finals moved to Michigan State University this spring, and the Bay City Western baseball and softball teams both took home championship trophies. The Warriors baseball team, after winning its first title in 2013, became the first in Class A or Division 1 to repeat in defeating Grosse Pointe South 6-2. The softball team won its first MHSAA championship by defeating Portage Central 4-2 after also making – and leading late – in the 2013 Final before losing by a run to Mattawan.
8. Sacred Heart overcomes, comes back for first title
Mount Pleasant Sacred Heart couldn’t have been favored by many in this season’s Class D Girls Basketball Final with one senior, making only its second championship game appearance and going up against Crystal Falls Forest Park and recently-crowned Miss Basketball Lexi Gussert. But the unranked Irish finished on a 14-3 run over the final three minutes to get past the top-ranked Trojans 56-53 and win their first MHSAA title.
7. Canton gymnastics finishes long championship journey
The Canton gymnastics team claimed its first MHSAA title by edging Grand Ledge by 2.4 points after finishing runner-up to the Comets each of the last three seasons. The Chiefs also had finished Finals runner-up in 1996 under coach John Cunningham, who took over the program in 1979 and has coached the sport since 1968. Grand Ledge had won 106 straight competitions including the last six MHSAA Finals.
6. Big Reds regain top spot in Class A hoops
With Mr. Basketball Deshaun Thrower and 2015 candidate Deyonta Davis setting the pace, Muskegon finished only the second perfect season in Class A in the last 24 seasons with a 91-67 Final win over Bloomfield Hills that earned the Big Reds their first MHSAA championship since 1937. Thrower had 21 points, and Davis had 26 and 13 rebounds.
5. Brother Rice sends Fracassa out as champion once more
The Warriors made coach Al Fracassa a back-to-back MHSAA football champion for the first time with a 38-21 victory over Muskegon in a rematch of the 2013 Division 2 Final. Brother Rice also finished 14-0 as Fracassa finished a career during which he built a 430-117-7 record dating to 1969. His wins rank first in MHSAA football history.
4. New Lothrop wrestlers end Hudson’s reign
The Hornets won their first MHSAA title since 2004 by edging Hudson 32-22 in the Division 4 Final at Kellogg Arena. New Lothrop’s title win also ended an MHSAA-record five-season championship run by the Tigers, who tied the Davison teams of 2002-06 for the longest string of consecutive titles.
3. Stars finish final title runs with 4
A pair of mid-Michigan athletes capped four-year varsity careers by joining the elite champions in their respective sports. Breckenridge runner Kirsten Olling became the fifth girl in MHSAA history to win four Lower Peninsula individual championships, claiming her latest and last in an LP Division 4 Final record 17:44.9. St. Johns senior Zac Hall became the third wrestler in three seasons and 18th in MHSAA history to finish with four individual championships. He defeated Greenville’s Alec Ward 12-2 in the Division 2 140-pound championship match to close this season 52-0 and his career 198-2.
2. St. Philip adds to all-time accolades
The Battle Creek St. Philip volleyball program ranks first in MHSAA Final appearances (27) and championships (19), but further cemented itself among the all-time elite by winning its eighth straight MHSAA title – good to tie Marysville’s 1997-2004 teams for the longest championship streak in MHSAA history. The Tigers did so this season by defeating Waterford Our Lady in three games in Class D, and despite graduating seven from its 2012 championship team.
1. Trenton wins one more for Turner
Trenton’s hockey team defeated Hartland 8-3 in the Division 2 Final to earn the program’s 14th MHSAA championship and first since 2010 – and send out coach Mike Turner with one more crowning achievement on the most notable career in MHSAA hockey history. Earlier this winter, Turner set the record for coaching wins. He finished 628-126-52 over 28 seasons stretching across two tenures.
PHOTO: Trenton hockey players celebrate during this season's Division 2 championship trophy.
Stretching Done Right: Easy Tips To Stay Limber
By
Christina Chapski, Ed.D., AT, ATC
Henry Ford Health
November 7, 2023
Stretching is more than just a workout suggestion – it's a vital way to avoid injury and get the most out of your activity. You wouldn’t take your car on a long drive without making sure it’s in tip-top shape, right? So before you work up a sweat, work up a stretch.
One important thing to keep in mind is that dynamic stretching is best. It uses momentum to propel your muscles into an extended range of motion. Unlike static stretching, where you remain in an almost still position, a dynamic warm up is the best way to get your blood flowing and your heart rate pumping.
To get your muscles primed for activity, high knees, "butt kicks" and side shuffling are more effective than standing quad stretches. If you are doing an upright quad stretch, it's best to lean back a little to get the full benefit, since your quads originate from above the hip. Also, remember to always grab the ankle and not the toe.
Here are some other helpful hints on how to warm up the right way:
- For hamstrings: The hamstring muscle attaches to your bones below the knee at the back of the leg, so you want to avoid bending them (which ultimately shortens the muscle you’re trying to stretch). When bending at your back, make sure to keep your spine straight like a table to elongate those muscles. Keep your chin up. If you bend down to touch your toes, there’s no need to hover closer than six inches above the ground – unless you’re able to comfortably do so.
- For pectoral muscles: "Door stretches” offer the best stretch. Simply place your arms out on either side of you as if you were making a “T” with your body. Then, bend your arms up at your elbows so they each form a 90-degree angle. In this position, put your arms on either side of a door frame, with your body within the frame’s opening and walk forward slowly to open up the chest.
- For triceps: Make a gesture like you’re scratching your upper back and be sure to keep your elbows in for maximum benefit.
- For the torso: The iron cross stretch involves putting your arms out at your sides like a “T” and then rotating at your waist side to side. You can also drop down toward the floor and reach for your toes, one side at a time.
Other great tips to add to your stretching repertoire include:
- Don’t forget to keep breathing throughout your stretch. It will help keep your muscle tissue oxygenated.
- Hold each stretch for 10 to 20 seconds, aiming for three repetitions of each. If you prefer, you can split up your stretching throughout the day, or use props like foam rollers to help ease tension in your muscles and break up knots.
- Listen to your body while stretching. Slight pain is acceptable, but if your muscles start shaking, it's a warning for you to stop.
- Don't give up. Stretching progress can be slow, so comparing your progress to that of others will only discourage you. Pay attention to your own progress. Seeing your body become more flexible when you previously weren’t limber will help keep you motivated and is the ultimate reward.
To find a sports medicine doctor or athletic trainer at Henry Ford, visit henryford.com/athletes. Christina Chapski, Ed.D., AT, ATC, is the director of athletic training and community outreach at Henry Ford Health. Read more of Chapski's articles.