Ultimate Teammate, Ultimate Captain
October 1, 2012
By Jed Blanton
MSU Institute for the Study of Youth Sports
What does it mean to be a team captain?
When I was in high school, our team captain was the best runner. There was no vote, no question. The best runner after the team time trial took over for the year. They led stretches, told the freshmen what to do, and did their best to stay in front of the pack.
And that’s what I did when I emerged first in our time trial. It was my team and my season now. The position was a status, a marker of my dominance, and a free pass to be a jerk. And I did it well.
When I went to college on a cross country scholarship, I was at the bottom of the totem pole again, and was nervous about how my captains would treat me and what a year it would be adjusting to college training and racing … while carrying the water and catering to our top runners. I wanted to be the fastest, so that it would be my team.
But in college, the team voted for our captains, and along with our coaches’ consensus, a leader was chosen. It wasn’t the best runner. Our team time trial had nothing to do with it. In fact, our women’s team captain didn’t even score for our team.
I asked one of the seniors, and one of the fastest runners, why these people had been chosen when there were several people faster. They answered simply, “They earned it, I respect them, and don’t mind being told what to do by them.”
I learned throughout the course of the year that the captain of this team had a lot to do, far more than I had ever done in high school ... when I thought I knew how to be a great captain.
When I earned the captain’s position on my college team my senior year, after a less-motivated try at captaincy my junior year, I had a completely different outlook on what needed to happen. For one, I wasn’t the fastest on the team anymore. An injury had prevented me from a successful offseason training regimen. But it was a new role and new challenge that I decided to have some fun and make my senior year memorable. But how could I make my team successful, even if it wasn’t by running fast?
That year I spent more time with the freshmen than I ever had, even more than when I was a freshman myself. I went to the dining halls, and invited them to my house for dinner. I went running with them on the weekends, and didn’t mind not being with the fastest guys on the team. I took an interest in our women’s team and how its training and experience was going. I went to study hall, which was an enforced weekly gathering for freshmen and anyone with lower than a 3.0 grade-point average, although I was about to graduate with honors and had twice been named “major of the year” in my department. I learned that being a captain was not a prize reserved for one person to selfishly hold. Being a captain meant being the ultimate teammate.
Since my college cross country days, I’ve spent the last six years in graduate school, researching and studying team captains. I’ve learned more about the position than I ever thought possible, but nothing I’ve read or discovered has been as powerful as seeing what it’s like to be respected as a captain. I keep in touch with far more teammates from my senior season than I do with anyone who graduated before me. Being a captain is far more than a title; it’s a calling. I whole-heartedly believe that anyone can become a great captain. They are made, not born. The difference is those who want it and those who don’t. Earning the captaincy position is not a status symbol, it’s not a recognition; it’s a job with a long task list.
The best captains I’ve met are the most organized, and also the most caring teammates. Placing the team before themselves is not the cliché; it is expected. And while I never was busier as an athlete than my senior year of college, I’ve never appreciated any other athletic achievement more than the friendships I made and the experiences I had leading my team through our season.
Blanton is a doctoral candidate at Michigan State University in the department of Kinesiology, specializing in the PsychoSocial Aspects of Sport and Physical Activity, and a research assistant for MSU's Institute for the Study of Youth Sports. He has served as a facilitator at MHSAA Captains Clinics the last three years and currently is assisting the association with its student leadership programs.
Add Rest Days to Your Workout Routine
June 2, 2020
Henry Ford Health System
Whether you're new to exercise or a seasoned enthusiast, it's tempting to adopt an all-go, no-quit attitude. This is especially common when you're are trying to achieve a fitness goal. Maybe you want to run a 5K, or maybe you have 10 pounds you want to shed before going on vacation.
"Whatever the driver, it's important to remember that scheduling time for rest and rejuvenation is a critical component of any workout regimen," says James Moeller, M.D., a sports medicine specialist at Henry Ford Health System.
Building in Rest Days
From high-intensity interval training (HIIT) and spin to barre and Zumba, popular workouts increasingly push exercisers to go faster, longer, stronger. This prolonged physical stress can lead to overuse injuries, such as stress fractures, muscle strains and joint pain. Excessive exercise can also lead to hormonal changes, disrupted sleep patterns, decreased immunity and mood swings.
“Working out, especially resistance training, breaks tissues down, causing microscopic damage,” Dr. Moeller says. "Rest days allow your muscles time to rebuild."
So how much rest do you really need? There isn't a one-size-fits-all prescription. Factors like your age, fitness level, the intensity of your workout and the amount of training you do weekly will impact the amount of recovery time you need. But there are some basic guidelines for rest days:
1. Go easy: Rest is a relative term. "It's not just sitting on the couch with an iced tea," says Dr. Moeller. "You may still be exercising on 'rest' days, but at a lower intensity." Maybe you go for a brisk walk or ride your bike to work. Take a yoga class or do some dynamic stretching. The key is to make sure you're not overworking the same body parts.
2. Get sufficient sleep: Sleep is a key component of muscle repair and rebuilding. During sleep, your body’s production of growth hormone increases. Not getting quality shuteye thwarts your body's production of growth hormone and can impact your performance.
3. Give overtaxed muscles a break: You don't need to skip the gym on specific days each week, but you do need to rotate which body parts you're working. The general rule is to give muscles 48 hours to recover after a workout. So it's a good idea to take two to three days off before working the same muscle groups again.
4. Stay hydrated: Make sure to restore lost fluids before, during and after a workout. Dehydration can lead to overheating, headaches and muscle fatigue, among other ailments. You don’t need a sports drink; water is best. "Sports drinks aren't required unless you're getting into very high intensity activity, or exercising for more than one hour at a time," Dr. Moeller says.
5. Pay attention to your body: A lot of people try to work out through pain and fatigue. If there's a heaviness to your movements, or if you feel like your muscles are not responding appropriately to the stress you're providing, take a time out. "It's really about learning to read your body's signals," says Dr. Moeller.
Health authorities and news headlines widely publicize the health benefits of exercise — and the consequences of inactivity. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity exercise per week, plus strength training two or three days per week. Less discussed are the negative effects of not allowing your body sufficient time to rest.
Getting sufficient rest between workouts is just as important as participating in regular exercise. "Both are part of the total process required to build strength, endurance and muscle mass," Dr. Moeller says.
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.