NFHS Voice: Committed to HS Football

February 12, 2020

By Karissa Niehoff
NFHS Executive Director

The enduring popularity of football in the United States was celebrated in the past year at all levels of the sport.

The NFHS celebrated its 100th year of service in all areas of high school sports, including the writing of football playing rules, although the first-known games date to the 1870s.

This past year, the NCAA recognized the 150th anniversary of college football which started in 1869 when Princeton and Rutgers met for the first time. And the National Football League just closed its 100th season, which started with a 1919 game between Dayton and Columbus.

From those beginnings to today, the impact of football on life in America is incalculable. From the youth leagues, through high school and college, and on to the NFL, football is the runaway leader as this country’s most popular sport – both from a participant standpoint with about three million players annually at all levels, to the millions of fans who attend or watch games.

Every fall, millions of families spend a portion of their weekends supporting their grade-school kids in youth football programs. Through these programs, kids are exposed to the basics of the sport and, more importantly, they begin to learn teamwork, sportsmanship and how to win and lose in a proper manner.

On Friday nights, beyond the one million high school students – boys and girls – actually playing football, there are more than 150 million fans who attend games each year. Parents are involved in booster club activities, and homecoming activities occur during one football game every year. In many communities – particularly smaller cities and towns – Friday night football is often the most anticipated event of the week. 

Another 50,000-plus players are involved in college football on Saturdays. As is the case at the high school level, homecoming events are tied to one football game every fall. Postseason bowl games have been a part of American culture for decades, and the new College Football Playoff has brought even more excitement to the end of the season. 

NFL games on Sunday complete the three-day weekend focus on the country’s favorite sport. Thanks, in part, to the singular weekly focus as opposed to multiple games each week in the other three major professional sports, football dwarfs its competitors.

The interest level in playing football – and following the sport at all levels – has never been higher. With that continued interest in the sport comes the expectation that everything possible is being done – at all levels – to ensure that the safety of each and every participant is of the upmost concern.

With that backdrop, last week we met with leaders from USA Football, several state high school association executive directors and high school coaches and athletic directors representing the National High School Football Coaches Alliance and the National Interscholastic Athletic Administrators Association, respectively.

Collectively, these groups are committed to consistent messaging and support to ensure the ongoing popularity of the sport for the next 100 years. We believe the Football Development Model (FDM) enacted by USA Football will re-invigorate interest in the sport at the youth levels. The FDM reduces contact in youth football and advances the game through comprehensive education, game progressions and safety standards.

There was also agreement about the importance of high school football coaches. By connecting with coaches of youth football programs in their communities, high school football coaches can spur excitement on the part of youth players and their parents and improve chances of kids continuing to play the sport. Without a doubt, high school football coaches can be the focal point to success of programs in communities across the nation.

Working together, we can count on a continuation of the sport’s popularity at the high school level.

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.