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Eventually, the sun will shine ...

April 25, 2013

By Geoff Kimmerly
Second Half editor

We all believe that, right?

Rain – and snow for some – has been the buzzword of this spring sports season. Just about every newspaper is writing about it and every athletic director, coach, player and parent is dreading it on a now-daily basis.

But eventually, we expect the weather to clear up and teams to play catch-up. To that end, there are limitations teams in some sports face when attempting to make up their games – but also opportunities to take advantage of while trying to fill out their regular-season schedules.

  • Girls soccer and girls and boys lacrosse teams may play only three games during a week, Monday through Sunday. A weekend tournament – which generally includes 2 to 3 shortened games – counts as only one in this equation.
  • Baseball and softball teams can play as many games as they want in a week, but no more than two on a school day – and baseball pitchers must not pitch for two days following their 30th out in a week.
  • For tennis, an individual may not play more than three matches in one day – unless she or he is playing in a league championship tournament featuring more than eight schools for which a fourth match would decide the championship. That player also could not have played more than six sets that day heading into that fourth and final match.
  • Golf and Track and Field do not have weekly contest limitations. Track and field athletes can compete in only four events per day.

As expected, a number of teams – especially for baseball and softball – are scheduling to smash in as many contests as possible into the next four weeks. Postseason play for tennis and lacrosse begins May 16 – three weeks from today.

But teams do have options.

One rarely used but anticipated to be used more this spring is an opportunity to continue playing regular-season contests through the final day of the MHSAA tournament in that sport. For example, a baseball team can continue making up games through June 15, the day of the MHSAA Finals in Battle Creek. A tennis team can play regular-season matches through June 1, etc.

Also, the MHSAA Executive Committee approved Thursday to allow for this spring two additional multi-team tournament dates for soccer and lacrosse, which will give those teams an opportunity to get in a few more games. That means soccer teams will be allowed to play in four multi-team tournaments instead of two, boys lacrosse four instead of two and girls lacrosse five instead of three.

Teams will have to do some juggling, no doubt, and all other tournament stipulations still apply (games generally are shortened so more can be played, etc.). But with a little creativity, teams could at least get in a few of their make-up games in this way.

Also, the Executive Committee approved a motion to waive the four-contest MHSAA tournament entry requirement for all Upper Peninsula schools in all sports this spring. As of the weekend, snow still covered parts of the U.P.

Gaps shrinking

Much has been discussed about minimums for all four MHSAA classes for 2013-14, and how they are the lowest student totals in at least a decade.

It’s true. The floor in Class A is 893 (down from 911 this school year), Class B starts at 429 (down from 449), Class C at 207 (down from 217) and Class D at 206 (down from 216).

However, there is a better way to crunch the numbers: Consider the shrinking gaps between the largest and smallest schools in each class.

For 2013-14, the gap in Class A is 1,888 students – 261 students fewer than 2007-08 and nearly 900 students fewer than in 2005-06. The gaps between largest and smallest in Classes B, C and D also are trending smaller – which means each class actually includes schools more similar in size, instead of a perceived other way around.

SAC 2013-14 on the way

We’re thankful for a valuable group of students who help us throughout the school year – our 16-member Student Advisory Council, made up of eight seniors and eight juniors from all over the state who are  charged with providing feedback on issues impacting educational athletics from a student’s perspective, while also assisting at MHSAA championships and with special projects like the “Battle of the Fans.”

Selecting the next class to join is a highlight of every spring – but hardly an easy process.

A six-member selection committee, myself included, considered 62 sophomore applicants today from all over the Lower and Upper Peninsulas, representing all four of our classes and nearly every sport we sponsor.

Every candidate is impressive for a variety of reasons. That’s what makes this difficult – we could pick any number of combinations to make up our new SAC class, and no doubt leaders galore will emerge from another impressive group.

But there are only eight spots on the council. And we’ll announce who received them later next week.

PHOTO: A golfer attempts to keep warm during a round on a dreary day earlier this season. (Click to see more at HighSchoolSportsScene.com.)

A woman lays on a foam roller to help her range of motion.

5 Strategies To Improve Range Of Motion

March 6, 2024

When it comes to health and fitness, regular exercise and strength training get the most attention. But it turns out that improving your range of motion may pay greater dividends, particularly over the long haul. 

Henry Ford Health

“All kinds of things can impact our range of motion,” says Jennifer Burnham, an athletic trainer at Henry Ford Health. “As we age, our joints become less pliable, but any kind of surgery or injury can also impact our range of motion. And if you're somebody who sits at a desk all day long, that can affect your range of motion as well.”

Why Is Improving Flexibility Important? 

Staying active with regular cardiovascular exercise and strength training is a great way to maintain your overall physical health. But it’s important to remember that flexibility exercises come with plenty of perks, too, including:

"Unfortunately, if you have limited range of motion, you may perform tasks incorrectly, causing other muscles and joints to overcompensate for the lack of mobility,” Burnham says. “Over time, that compensation mechanism can increase the risk of injury.” 

To complicate matters, our lifestyles often don’t support our range of motion goals. Many of us spend most of our days sitting at a desk or hunched over a screen. And when we’re not sitting still, most of us are slouching. 

What Are Some Ways To Improve Range Of Motion?

You don’t have to be able to twist your limbs into a pretzel to achieve full range of motion. Instead, try to improve on your current level of flexibility with these five simple strategies: 

  1. Pay attention to timing. If you’re not ready to add a stretching day to your workout regimen, consider adding a set of flexibility exercises at the end of every session. Pre-workout stretching is helpful, too, but stretching when your muscles are warm is a more effective way to stave off injuries. 
  2. Focus on mobility and stability. Even if you can do the splits or touch your toes to the back of your head, you won’t be able to hold the position if you don’t also have strong core muscles. “Most people do stabilizing exercises such as strength training and lifting weights without paying much attention to mobilizing activities like stretching and yoga,” Burnham says. “But you really need to do both stabilizing and flexibility exercises to get an effective workout.” 
  3. Do a mix of dynamic and static stretches. Two types of stretches can help you gain an edge when it comes to improving range of motion: Dynamic (an active type of stretching where you’re moving within your range of motion) and static stretching (where you hold a stretch). Dynamic stretching with arm and head circles, side stretches, and hip circles before exercise is a good way to warm up cool muscles and help lubricate the joints. With static stretching such as touching your toes to stretch your hamstrings, the goal is to hold a position for 30 seconds or more. Static stretches are often best performed after a workout when your muscles are warm.
  4. Try foam rolling. Foam rollers act almost like a rolling pin to smooth out tight muscles. Used correctly, they can help improve range of motion — and release stress and tension. You can use foam rollers to prime your body for exercise, or to recover after a workout.
  5. Aim for balance. If one part of your body is super flexible, focus on increasing range of motion in the opposing muscle group. “So, for example, if your hamstrings are very flexible, make sure to target your quadriceps with flexibility exercises,” Burnham says. “The goal is to make sure you’re aiming for balancing in your body.”

While stretching is an important way to achieve and maintain balance, flexibility and range of motion, it isn’t always intuitive. Not sure where to begin? Consider meeting with a personal trainer or athletic trainer to help you devise a program. 

“Watching YouTube videos can be helpful, but if you’ve never done flexibility exercises before, you could overstretch your muscles or find yourself in an incorrect position to stretch,” Burnham says. “And yes, you can create bodily injury by overstretching.”

To find a sports medicine provider at Henry Ford Health, visit henryford.com/sportsmedicine or call 313-651-1969.

Reviewed by Jennifer Burnham, MS, AT, ATC, CSCS, a certified athletic trainer at the Henry Ford Center for Athletic Medicine.