NFHS Voice: March Madness Begins Again
March 4, 2020
By Karissa Niehoff
NFHS Executive Director
The calendar has turned to March, which in the world of high school sports can only mean one thing – Basketball. It is time for state tournaments, March Madness and, yes, the annual rhetoric about the merits of the shot clock.
For the almost one million boys and girls who participate in high school basketball, there is nothing quite like the state tournament. Although there are great memories from the one-class days, led by Carr Creek’s almost upset of powerhouse Ashland in Kentucky in 1928 and Milan’s Cinderella victory in Indiana in 1954, today, basketball provides more opportunities for girls and boys teams to be crowned state champion than any other sport.
This month, about 450 girls and boys teams will earn state basketball titles in championships conducted by NFHS member state associations. Multiple team champions are crowned for both boys and girls in all states but two, with the majority of states sponsoring tournaments in 4-6 classifications for each, and four states conducting state championships in seven classes.
That is truly March Madness, which is appropriate since the term was first used in connection with high school basketball. Although the tag line became familiar to millions on a national scale in relation to the NCAA Division I Men’s Basketball Championship, the NCAA shares a dual-use trademark with the Illinois High School Association (IHSA), thanks to H. V. Porter, the first full-time executive director of the NFHS.
In his final year as IHSA executive director in 1939, Porter published his “March Madness” essay in reference to the mania surrounding the IHSA’s annual state basketball tournament. Eight years later, in a 1947 Associated Press article, Porter said, “Naturally, we think basketball has done a lot for high school kids, but it’s done something for the older people, too. It has made community life in general a lot more fun each winter.”
While many things have changed in the past 73 years, the value of high school sports – and especially state basketball tournaments – remains as strong as ever today. In some states, seemingly the entire community will travel to the site of the state tournament in support of the high school team.
As a footnote to the use of March Madness, Scott Johnson – recently retired assistant executive director of the IHSA in his book “Association Work” – discovered through research that the first recorded mention of March Madness in relation to basketball occurred in 1931 by Bob Stranahan, sports editor of the New Castle Courier-Times in Indiana.
While the sport remains strong and March Madness is set to begin in earnest across the nation, there is a belief by some that the addition of a shot clock would make the game even better.
Although there are some arguments for implementing the shot clock, the
NFHS Basketball Rules Committee, similar to the other 14 NFHS rules committees, must make decisions based on what is best for the masses – the small schools with less than 100 students as well as large urban schools with 3,000-plus students. Rules changes will always be made with considerations for minimizing risks, containing costs and developing rules that are best for high school athletes.
Nine of our member state associations have elected to use a shot clock in their states, which certainly adds to the clamor for its implementation nationally. And, we at the NFHS have read the headlines, seen the social media posts and received the phone calls advocating for the shot clock’s adoption. However, the Basketball Rules Committee will continue to assess the shot clock based on the aforementioned considerations, as well its members representing all areas of the country.
We encourage everyone to support their local high school teams by attending this year’s exciting state basketball tournaments.
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.
Adjust Your Workout When Gym Isn't Option
April 6, 2020
Henry Ford Health System
Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone.
Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible.
As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer.
“Anxiety over the current situation can add to a lack of motivation to work out,” says Brianna Gauna, an athletic trainer for Henry Ford Health System. “But just remember how beneficial it is to move your body, even if it is just around the house.”
How a Routine Change Affects Your Body
If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages.
“Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as you give your body a break.”
On the other hand, if you usually work out a few times throughout the week and suddenly stop, the results may cause negative effects. You may experience:
- Increased resting heart rate
- Less energy
- Change in mood or emotions
- Loss of sleep
How to Work Out at Home
Being stuck at home is not an excuse to skip a daily workout. Everyone works out a little differently, and there are plenty of options for you to stay active and try out new forms of exercise.
“Whether you are used to strength training or cardio, think about what your fitness goals are and choose activities based on what you’d like to achieve,” says Gauna.
Here are some ideas to keep you and your family active:
1. Yoga. Practicing yoga requires a great deal of muscle strength and balance. It is best for a full body workout. Look to YouTube or free apps on your phone for beginner workout videos that you can follow along.
2. HIIT workouts. These workouts are best for getting your heart pumping and increasing your stamina. Try choosing four exercises from the following list. (Search YouTube or Google for examples if you are not sure what each of these entails.) Do one exercise at a time for 30 seconds and then give yourself 20 seconds of rest before moving on to the next exercise. After you get through one rotation of those exercises, repeat three more times.
- Squats
- Push-ups
- Lunges
- Burpees
- Mountain climbers
- Glute bridges
3. Running or walking. Many apps allow you to track your run on a map, so you can plan out your route in your own neighborhood. This allows you to adjust how far you run or how much time you have for a run. A brisk walk through the neighborhood also works.
4. Biking. Biking is a great low-impact workout that works to engage and tone leg muscles. (Remember to wear a helmet!)
5. Team sports. If you are looking for something to engage you and your family, team sports are the way to go. Kick a soccer ball around, try to race through an obstacle course while dribbling a basketball or take turns throwing a football. If you don’t have the equipment, try playing keep-away with a stuffed animal or set up a relay race.
Exercise by Age and Fitness Level
The younger you are, chances are you have a faster metabolism. If you can’t get to a gym, think about how active you usually are and gauge the length of your workout from there.
If you are using this time to get started on your fitness journey, use these recommendations as a starting point:
Ages 7-17: 1-2 hours. Athletes that are used to going to weekly practices may find that two-hour workouts are more suitable.
Ages 18-30: About an hour. Look for times throughout the day that you can squeeze in workouts. Maybe you do yoga in the morning, a HIIT workout in the afternoon and a walk after dinner.
Ages 31-49: About a half hour. If you have children or a pet, you may find that you are already spending more time being active than this!
Ages 50 and up: At least 10-15 minutes. Gauge this based on your own abilities. You may live a more active lifestyle that allows you to be very active throughout the day. If you find yourself struggling to meet this mark, consider a walk during the day or stretches in the morning.
Once you get a regular fitness routine in place, work your way up to longer or more intense workouts to keep yourself challenged.
Making Your Own Equipment
If you have a treadmill, stationary bike or elliptical machine at home, now is the time to clear off the laundry it may have been collecting. If you don’t have access to weights or other gym equipment, though, that doesn’t mean you have to miss out on a quality workout. Look for things around your house that you can use in their place – get creative!
- Bags of beans, rice or pet food as added weight for squats or lunges
- Old books/textbooks as dumbbells
- A chair for triceps dips, calf raises or for stability during yoga
- Stairs to run sprints or to help you stretch out leg muscles
When your day-to-day routine is shaken up, do what you can to create normalcy in your life. If you find you have more free time throughout the day, take that time to get moving – even if it’s running up and down the stairs or going for a walk around the block.
“Don’t worry about feeling silly for switching up your routine,” adds Gauna. “Whether that’s using a random object for added weight during a workout or trying to remember how to ride a bike again on your street, think about yourself and your fitness goals first. Don’t let thoughts of what other people think of you get in the way of you reaching your goals!”
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 for an appointment within 24 business hours.
PHOTOS: (Clockwise from left) MHSAA Student Advisory Council members Abigail Pheiffer of Novi, Lydia Davenport of Ithaca and Trevin Phillips of Caro will be working to stay in shape while staying home these next many weeks.