10 to Remember: Winter 2014-15
April 2, 2015
By Geoff Kimmerly
Second Half editor
As one might imagine, six straight weekends of MHSAA Finals produce enough highlights to distract us from our seemingly endless Michigan winters.
As explained to preface “10 to Remember” many times before, all championships are lifetime memories for those who achieved them. Those listed below are just one person’s thoughts on which moments from this season will continue to be discussed most in the seasons to come.
10. Brother Rice Rides Team Effort to Repeat
Birmingham Brother Rice repeated as Lower Peninsula Division 1 swimming and diving champion, and did so by winning by more than 100 points for the second consecutive season. But what made this Warriors finish so impressive was that it didn’t include a single individual championship – they won the opening and closing relays of the meet and took seven second-place individual finishes along the way.
9. Kearsley Sweeps Bowling Championships … Again
Flint Kearsley varsity bowlers are guaranteed one other title this season – MHSAA champions. Both the girls and boys teams won team titles in Division 2, just as they had in 2014. The Kearsley girls again defeated Bay City Western in the championship match, this time by a mere 30 pins, 1,242-1,212. The Kearsley boys also earned their title by defeating Bay City Western, and by only seven pins – 1,351-1,344.
8. Rockford/Sparta Owns the Weekend
Rockford hosted the MHSAA Gymnastics Finals, making the cliché “bringing home the title” a short trip – twice. The Rams, a co-op with Sparta, won the team competition by 1.750 points over reigning champion Canton; Rockford’s only other MHSAA gymnastics championship also was the first in any sport in school history, in the Lower Peninsula in 1989. Juniors Madi Myers and Morgan Korf led the effort with the third and fourth-highest all-around scores of the Team Final – and Korf came back the next day with a stunning move to take the Division 1 individual championship. She had finished 18th in Division 1 as a sophomore.
7. Breckenridge Returns to Cheer Elite
In its second season back as a competitive program, Breckenridge added to its stature as one of the most powerful competitive cheer programs in MHSAA history by claiming the Division 4 championship by nearly 24 points over runner-up Pewamo-Westphalia. Breckenridge has won eight MHSAA titles in cheer, but didn’t have a team for six seasons because of low participation until bringing back the program for 2013-14.
6. Cowboys Lasso First Basketball Title
First Detroit Western International won its first Detroit Public School League championship since 1922. Then it made its first MHSAA Semifinals since 1974. The Cowboys capped this season with its first MHSAA Final victory, a nail-biter 62-59 over Saginaw Arthur Hill in Class A. Western also defeated Detroit Catholic League A-B champion Detroit U-D Jesuit in the Semifinal, and finished the season 26-0.
No team traveled farther to the MHSAA Basketball Finals than the Calumet girls – and it can be argued that no team came from farther away in expectation to become an MHSAA champion. The unranked Copper Kings traveled more than 500 miles to arrive at the Breslin Center, then defeated top-ranked Laingsburg in a Class C Semifinal and perennial power Flint Hamady in the championship game to claim its first MHSAA title in the sport.
4. Skatzka, Olson Become Latest of the Greatest
Richmond’s Devin Skatzka and Davison’s Lincoln Olson pushed the list of MHSAA four-time individual champions to 21 by finishing their careers with big victories. Olson actually was the 20th, winning his match at 135 pounds by technical fall in Division 1. Skatzka then became No. 21 with four MHSAA titles, with a technical fall in the 160-pound match in Division 3.
3. Brighton Claims First Title in Final Match
Few Finals in any sport this winter carried the drama of Brighton’s 31-25 win over Hartland in Division 1 wrestling. Bulldogs 112-pounder Lee Grabowski entered the final match carrying his team’s three-point lead but facing the scenario that if he lost even by decision, and the team score went to 28-28, Brighton would lose the tie-breaker. Oh, and Grabowski was facing an opponent he’d lost to twice in league competition earlier in the winter. Grabowski won a 4-2 decision this time, and Brighton won its first team title.
2. Godwin Heights, Powers North Central Cap 3-Season Surges
Wyoming Godwin Heights and Powers North Central made the MHSAA record book by adding to a pair of the most successful three-season runs in boys basketball history – and capping them with championships. Godwin Heights won its first MHSAA title, downing Detroit Henry Ford 85-68 in the Class B Final, to finish the last three seasons a combined 74-5. North Central, meanwhile, downed Morenci 67-47 in Class D to win its first title since 1984 and cap a three-season 75-5 run.
1. Record Comeback Sends Saints Home as Champs
St. Ignace trailed undefeated Pittsford by 20 points two minutes into the Class D Final when it launched a comeback equaled by only one other team in MHSAA girls basketball history. The Saints tied the score with 35 seconds to play in regulation and continued the rally in the extra period to claim a 64-60 title-clinching victory. Detroit Cass Tech, in the 1987 Class A Final, also had come back from 20 down in the third quarter to win. The championship was St. Ignace’s fifth in girls basketball.
PHOTO: St. Ignace basketball players celebrate after the Saints tied the largest comeback in MHSAA Finals history on the way to claiming the Class D title. (Click to see more at HighSchoolSportsScene.com.)
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.