Sept/Oct 2013
Your local sports connection
Childs Play
Gymnast flips toward Olympics
Order on the court
Big ’Stang Theory
Volleyball player leaps to top of state ranks
Football coach keeps focus on the future
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September - October 2013
Features 8
Order on the Court
Middle school basketball’s loss is a net gain for Grissom High School volleyball.
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Childs Play
With a bounce in his step, Huntsville teen finds his niche on the trampoline as he dreams of Olympic gold.
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Big ’Stang Theory
Madison Academy’s football coach has a history of success but keeps his focus on the future.
22 More reader photos on page 24
Photo by Jennifer Johnson
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Keeping up with Jones
Former Harvest resident and Seattle Seahawks great Walter Jones is enjoying life away from the gridiron.
Departments 10
Health Factor
Student athletes require additional nutritional fuel to meet the demands of the classroom and the sports field.
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.com
View and join the local sports community at
i4sportsonline.com
Jock Doc
Concussions can go unrecognized as symptoms may not be noticed right after the injury. Learn the symptoms to prevent serious complications.
20
Training Edge
The trend toward sports specialization continues to grow - when is the right time to focus on a single sport?
24
Your Sports
Notes and photographs from readers offer unique perspectives of the sporting scene.
26
Tailgating
Part of the fun and enjoyment of a sporting event is chowing down with family and friends before kickoff. Bonus Photos Digital Exclusives Plus Your Scores and Stories i4sportsonline.com 5
From the Publisher
PO Box 18951, Huntsville, AL 35804 256-683-3580 info@i4sportsonline.com Publisher
Greg Mordecai greg@i4sportsonline.com
Managing Editor
Budd McLaughlin budd@i4sportsonline.com
Design and Website
Scott Seeley scott@i4sportsonline.com
Sales and Marketing
Kim Mordecai kim@i4sportsonline.com
Photography
elcome to the inaugural issue of i4sports Magazine, a bimonthly publication highlighting the best in North Alabama sports. Each issue will spotlight the achievements of local athletes, coaches and sports legends. There will also be articles on health, nutrition, training and other important sports-related subjects. Our focus is to share the dedication, pursuit of excellence, sacrifice, triumphs, competitive spirit, joy and life lessons gained through the efforts of our area athletes and coaches. Please visit our digital site i4sportsonline.com for information, scores and game summaries. Simply click on “Tell Us Your Story” and share your team’s accomplishments. The i4sports team’s goal is to bring you the best in local sports information in “real-time.” We look forward to hearing from you. - Greg Mordecai
Rob Brooks, Lissa Hinely Chris Jenson, Jennifer Johnson
Contributors
Tammy Beasley, Alan Clemons, Andy McCloy, Budd McLaughlin, Skip Vaughn Copying or reproduction, in whole or in part, of this publication without the permission of the publisher is prohibited. Copyright 2013 i4sports. All rights reserved.
i4sports Magazine is published six times per year. To order a subscription, visit i4sportsonline.com or call 256-683-3580
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On the Cover Rob Brooks lives in east Madison County. He took this month’s cover photo of Madison County High School taking the field for the 2013 pre-season game between the Tigers and Buckhorn High School.
Walk into Lang’s and you’ll feel the connection to the area’s sports community. Since 1961 we’ve focused on being one of the elite sporting goods stores in the nation and work hard to keep our strong connection to schools and sports leagues. Uniforms H Sporting Goods H Apparel H Screenprinting H Embroidery
Now online at langssports.com 404 11th Street, Decatur, Alabama 35601
H (256) 353-1258
K
By Budd McLaughlin Kristy Bohan is grateful to a middle school basketball coach for her success. However, the Grissom senior is a volleyball player; one of the best in the state. So, why is she thanking the basketball coach? “He cut me from the team,” she said. “If he hadn’t cut me, I wouldn’t have played volleyball.” But volleyball wasn’t a first choice. When she was cut, “...she came Kristy and her mom disalong strong and cussed other activities for her. Her mom suggested blossomed into a great cheerleading but Kristy volleyball player; I believe nixed that. Then volshe’s one of the top five leyball was mentioned. Kristy had never played in the state.” volleyball but was tall enough. So she tried out for – Coach Tanya the seventh-grade team. Broadway Now, it would be a great story to write that she made the team and went on to stardom from there. However, Kristy didn’t make the team; but she became the team manager. She learned a lot from the sidelines during matches and at practices that season and worked hard to prepare herself for eighth grade. She made the team and every other team after that – including the North team in the recent Alabama High School Athletic Association volleyball game as part of the AHSAA All-Star Week in July. The North lost but Kristy was named MVP. “There were a lot of great players and it was really competitive,” she said. “It’ll get me ready for college since these were the best of the best.” 8 i4sportsonline.com
Photos by Chris Jensen
She quickly became one of the best herself. Kristy played some varsity games for Grissom as a freshman and earned a starting role as a sophomore – a rarity at the Class 6A power. “She started very late (playing volleyball),” said Grissom coach Tanya Broadway. “But she came along strong and blossomed into a great volleyball player; I believe she’s one of the top five in the state.” Kristy credits a former top five player with helping her come along. The player, however, was Jessica Lewis of rival Huntsville High. Lewis now plays for the University of South Alabama. “Jessica Lewis made me a better player,” Kristy said. The two played club volleyball together. “She pointed out the little flaws.” She also said club volleyball helps prepare players for collegiate volleyball. “With club, you get used to playing with other players,” she said. “It’s volleyball at a high level.” She’ll be taking her skills to the next level as well. Kristy has commit-
Coach Tanya Broadway and Kristy Bohan
ted to the University of Montevallo. A former Huntsville High star, Becky Phelps, also is at Montevallo and, that is one of the reasons Kristy selected the Falcons. Another reason was Montevallo showed interest in Kristy.
“You can tell when (colleges) have an interest in you,” she said. “Montevallo was that way. Becky Phelps also said she is handling it (college sports and academics). And I liked it.” Broadway said her senior should be able to handle it, too, and even crack the Falcon lineup. “With her hard work and determination, she can step into that program and be a difference maker,” the coach said. For this season, Broadway is counting on Kristy being a team leader and showing the ropes to her underclass teammates, just like the seniors helped her when she was coming up. “She is a leader and I’m looking forward to her this year,” Broadway said. “She’s been instrumental with the younger kids.” Kristy said the younger players come up to her and ask for help and the seniors “focus a lot on the younger girls.” “We try to get them on the right track so they will be able to carry on the Grissom way and this is our last chance to make an impact.” And it was Broadway who helped make an impact on Kristy as a freshman. Kristy was in just her second year playing the sport but didn’t think Broadway cared for her. You see, Broadway wasn’t pampering the new player. She was treating her like a member of a high school varsity team and expecting her to play like one. “I thought she didn’t like me,” Kristy said. “But, of course, she was right. Eventually I realized ‘I can do this.’ “Mrs. Broadway has a way of pulling my best out of me.” It seems to have worked, too. And some thanks as well to a middle school basketball coach.
i4sportsonline.com 9
Performance Fuel for the Student Athlete
Health Factor
By Tammy Beasley
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laying competitive sports during your middle and high school years presents many challenges. It will challenge your body to develop its own individual speed, agility and power – to compete at a new level both individually and as a team player. But the challenges don’t stop on the playing field. Being a student athlete requires you to meet the demands inside the classroom, too. Balancing your time and your nutrition to be at your best inside and outside the classroom takes practice, but the results are worth the extra effort and will help you go the distance, strong in mind and body.
Early Mornings Does your school sport require
early morning workouts? Then start off on the right track by knowing what and when to fuel your body BEFORE your workout. Plan to eat a light carbohydrate snack within 30 minutes of working out. About 100- 150 calories of an easily digested carbohydrate gives you just the right amount of carbohydrate energy to wake up your metabolism and get ready to give it your best. Examples include: 1) a banana, 2) slice of whole grain toast, 3) graham cracker rectangle (1 whole), 4) half of a high quality energy bar, or 5) even a handful of whole grain cereal to go. Don’t forget to drink a cup (8 oz) of water, too. 10 i4sportsonline.com
But don’t stop with just your pre-workout fuel. Whether you have an early morning workout or not, the breakfast meal, consumed within 30 minutes of finishing your workout or within an hour of getting up, is the most important fuel stop for performance in and out of the classroom. Examples of a healthy breakfast meal include: 1) oatmeal with walnuts, raisins and glass of low-fat milk, 2) whole grain cereal with low-fat milk and fresh fruit, or 3) a toasted whole grain English muffin w/ scrambled egg(s) and slice of Canadian bacon (lowest fat breakfast meat!) and small glass of orange juice (better yet, a fresh whole orange!). If in a hurry, at least plan to have an energy/ protein bar that provides about 250 calories and at least 12 grams of protein, with a piece of fresh fruit and/or a glass of low-fat milk. Another quick option is a protein smoothie made with low-fat milk, fresh or frozen fruit, 1 scoop of 100% whey protein and honey, to taste. Just remember that a liquid meal will not fill you up as much as solid fuel, so expect to get hungry within a few hours and have a fruit and/or small packet of nuts to snack on before lunch.
Midday Speaking of lunch, take advantage of this opportunity to keep your metabolism steady, your muscles primed and your brain sharp by eating a balanced meal with lean protein, quality carbohydrates and an assortment of
“color” (fruits and/or veggies). The standard turkey, chicken or lean roast beef sandwich on pita or tortilla wrap or wheat bread (light on the mayo, but mustard always fine), with pretzels, grapes or orange slices works every time. Or the classic PBJ on whole wheat, with pita chips or mini rice cakes, and a banana or apple is another option. Throw in a few fruit newtons or low-fat yogurt to round it off. Tired of sandwiches? Pizza and some fresh fruit works well too. Don’t forget to drink at least 16 oz of water to stay hydrated.
Afternoon When the bell rings and the
school day is over is the time when things can get tricky for the student athlete. Lunch has been eaten hours before, and a long workout/practice is ahead. Make sure you plan to have a snack that includes both carbohydrates and protein in the afternoon BEFORE your workout. The best time is about an hour before – and some good examples include: 1) peanut butter and graham crackers or a banana, or 2) low fat cheese stick with whole grain crackers (such as Triscuits) or apple slices, or 3) a high quality protein/energy bar (such as Balance, Zone or Luna) or 4) a handful of home-made trail mix of whole grain cereal (like Cheerios or Wheat Chex), raisins and almond slices (or any combo you like!).
If you don’t have access to fuel a full hour before, pack a quick easyto-digest fuel booster like a banana or small cereal bar to eat within 15 minutes of the start of your workout as you get dressed for your activity. And as always, try to drink 16 ounces of water about 2 hours beforehand, and an extra cup within 30 minutes of the first drill.
During your workout Next, let’s look at how you fuel
your body DURING your workout. Most importantly, make sure you take water breaks during your workout, even if, and sometimes especially if, you are practicing indoors. A hot, humid environment can zap your fluid levels quickly. Dehydration can take the edge and power away from your workout – sports nutrition studies say even 2% dehydration can decrease your performance by 20%! For activities lasting around one hour, it is not necessary to consume calories during the workout if you gave your body fuel beforehand. For activities lasting longer than one hour, your body will benefit from consuming easy-to-digest carbohydrates, such as those found in a quality sports drink or energy bar, during your second and subsequent hours of activity. Research tells us that the body can use about 30 – 60 grams of carbohy-
drates during each hour of competition or training. That’s equal to about 120 – 240 calories max (in comparison, a 16 oz sports drink or a large banana is about 100 calories).
water and/or sports drink with added electrolytes (sodium and potassium). Right after you exercise, liquids or an easily digested bar sometimes goes down a lot easier than solid foods. However, a turkey sandwich on a whole grain bagel with an orange After your workout Finally, take a look at how you fuel makes excellent recovery fuel, too. In addition to your recovery fuel, drink 2+ your body AFTER your workout. If you want your body to recover quickly cups of water to help replace the fluids your body used while working hard and be ready for the next time your and cooling down. coach says, “Go!” it’s very important Finally, FOLLOW UP with a balthat you plan to refuel your muscles anced meal within the two hours after within the first 30 minutes after your your workout. Plan to have a healthy workout ends. this is when your dinner with lean promuscles are like an tein, whole grain (great “open door”, ready to Tammy Beasley, RD, CSSD, LD, examples include sweet CEDRD is a Certified Specialist replace the glycogen, potato, whole grain pasta, in Sports Dietetics. She offers or energy, stores that sportsspecific nutrition services brown rice, or whole were used up during at RevItUP! for Life, LLC. wheat tortilla) and lots of www.revitup4life.com your training. color (vegetables and/or The ideal ratio fruits) to give your body of carbohydrates to the reward it needs for working hard protein is 3:1, or 3 parts carbohydrate for you! to 1 part protein. A recovery fuel Following these guidelines for that is easily digested, provides the fueling before, during and after your ideal ratio of carbs to protein, and has electrolytes and vitamins/minerals will workout will have your body geared up and ready to perform at its best every help maximize your recovery. day, in the classroom and on the field. One such fuel is low-fat chocoRemember, knowing when and what late milk, and16- 24 oz is all that is to eat and drink can make the differneeded. If refrigeration is not available or time is limited, consume a high ence between just going through the motions or really performing at the quality, ready-to-eat protein/carbohynext level. drate sports bar like Clif Builder with
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Childs Play
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Flipping for an Olympic sized dream
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By Budd McLaughlin Jeremiah Childs is like any other 14-year-old Huntsville kid. He hangs out with his friends. He likes to eat hamburgers and to play football and basketball; he likes Kobe Bryant but his favorite player is Michael Jordan. He’s hoping to compete in the Olympics, too, in a few years. On the trampoline. You see, Jeremiah is on the U.S. Junior National Trampoline & Tumbling team. Yes, the United States Junior National team. The team is under the USA Gymnastics umbrella; trampoline & tumbling has been an Olympic sport since 2000. OK, so maybe he’s not like any other 14-year-old Huntsville kid. He’s from the Lincoln Village section of North Huntsville and attends Lincoln Academy, a church school for students who are zoned to public Title I schools. It is in the historic Lincoln School on Meridian Street. So, Jeremiah. Trampoline? “I like flipping,” he said. “It’s fun.” It was his flipping which caught the eye of members of The Light’s, Lincoln Village Ministries. The Light is among several area churches in the ministy which helps the youth in Lincoln Village by providing organized activities to help provide structure for the kids, as well as academic aid. One of the more popular activities among the boys is, of course, sports. They participate in local programs, including football, basketball and gymnastics. Jeremiah was “discovered” when he and a group of his neighborhood friends were competing against each other with backflips. One of the church members, Thor Erlingsson, thought gymnastics would be a good direction for the kids. They went to The Matrix on Leeman Ferry Road and enrolled in the gymnastics program. While most of the kids left gymnastics and stayed with football and basketi4sportsonline.com 13
ball, Jeremiah stayed with it, though his favorite sport isn’t gymnastics. “Basketball is my favorite sport,” he said. “The tumbling helps my basketball and football with balance and speed.” While he’s given up football, Jeremiah said he doesn’t feel any pressure or ridicule from his friends because he’s a gymnast. “They support me and think it’s good,” he said. And now, he’s full-speed ahead on the trampoline with Olympic-size dreams. Literally. “My goal is the Olympics,” said the eighth-grader. He doesn’t envision 2016 but doesn’t rule out 2020. “He is very talented,” said his coach Joy Umenhofer at The Matrix. “If he puts his mind to it, he is capable.” Umenhofer is more than a coach to Jeremiah. She helped provide a maternal influence. There were difficulties in Jeremiah’s home and he would occasionally stay with Umenhofer, who has two sons. Eventually, though, Erlingsson and his wife were able to provide a more permanent home for the teen.
Over the last several years, Erlingsson committed himself to taking disadvantaged youths to sports activities – games, practices, etc.- after school and on weekends. It wasn’t unusual to see him drive up to a football practice or game with a vanload of eager athletes. In fact, he and his wife keep some of the kids at their home, providing a family-type environment. Recently, the couple formally adopted Jeremiah. With stability in his life, Jeremiah was able to concentrate on his classwork – he’s an A student – and his trampolining. Expressing his faith, Erlingsson is confident that Jeremiah will be a success – no matter what his endeavor. “All things are possible through Christ Jesus,” he said. Jeremiah’s trampoline journey kicked into high gear when he was one of eight boys chosen for the gymnastics Olympic Development Program. Interestingly, three of the boys – including Jeremiah - were from Huntsville. Now, he’s taken a major leap as a member of the Junior National team – he is also the lone Alabamian on the team. And in November, he will travel with Team USA to Sofia, Bulgaria, for the World Age Group championships. He knows he will face tough competition in Bulgaria, but he said his toughest competitor will be Jeremiah Childs. “I like competing,” he said. “Every time I compete, I set a higher standard; I try to keep improving myself. It’s a hard thing to do but you have to keep your focus on your goal. “Just keep trying.”
Photos by Chris Jensen
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Thor Erlingsson, Jeremiah Childs and Joy Umenhofer
Concussion in youth: What are the effects?
Jock Doc
I’m concerned about childhood head injuries caused by contact sports. What are the possible effects of concussion in children?
M
ost sports-related head injuries, such as concussions — which temporarily interfere with the way the brain works — are mild and allow for complete recovery. However, concussion in children also can pose serious health risks, ranging from temporary memory lapses to fatal brain swelling. Also, concussion in children sometimes goes unrecognized, as symptoms may not be noticed right after the injury. Head injuries take time to heal. Your child will need time to rest until his or her symptoms are completely gone, which usually takes several days. Your child should rest from both physical and thinking Answer by Sherilyn W. Driscoll, M.D. © Mayo Foundation for Medical (cognitive) activities, as these can worsen Education and Research. symptoms. All rights reserved. Reprinted from the MayoClinic.com After your child’s head injury, your article “Concussion” child risks other complications if he or she returns to sports and other activities before his or her concussion has healed. Another blow to the head while the initial concussion is healing can occasionconcussions don’t always involve a loss of consciousness. ally result in fatal brain swelling — a condition known as Signs and symptoms of a concussion may include: second impact syndrome. Also, a young athlete who sustains a concussion is at risk of developing postconcussion Headache or a feeling of “pressure” in the head syndrome, which is characterized by persistent concussion Nausea or vomiting symptoms such as headaches, dizziness, irritability and difBalance problems or dizziness ficulty with thinking skills, such as memory and attention. Double or blurry vision These symptoms can be particularly confusing for a child, Sensitivity to light or noise as well as his or her family and teachers, if the child doesn’t Feeling sluggish, groggy or dazed realize he or she has had a concussion. Researchers continue Difficulty paying attention to study other potential long-term effects of concussions. Memory problems Once a child has sustained his or her first concussion, he or Confusion she is at a higher risk of sustaining another. The effects of Numbness or tingling multiple concussions over years can be cumulative. Sleeping problems To protect your child from head injuries, insist on apMood changes propriate and properly fitted protective equipment — such as a helmet — during sports and other activities. However, If you think your child has sustained a concussion, seek helmets and mouth guards don’t protect against all concusmedical help immediately. Your child’s doctor will detersions. Also, make sure your child knows that even a mild mine how serious the concussion is and when it’s safe for bump or blow to the head can cause a concussion, and that your child to return to sports, school or other activities. i4sportsonline.com 15
Big ’Stang Theory
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Photos by Chris Jensen
By Budd McLaughlin
“We’ve celebrated the championship; now it’s time to turn the page. We’re looking at 2013.” - Eric Cohu
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For a high school football coach, Madison Academy’s Eric Cohu has a pretty impressive resume: Four years in the finance industry in Nashville with a client list that included the Tennessee Titans, the Nashville Predators and music and health-care executives. After that, he was an adjunct professor in the Department of Sport Management at Liberty University in Virginia. While at Liberty, Dr. Cohu coached at Liberty Christian Academy in Lynchburg and his teams went 21-1 and won a Virginia state championship. But, enough about history, it’s time to move forward – which is what Cohu prefers. Though Madison Academy has appeared in the Class 3A Elite Eight all four years he has coached there, including the 2012 state championship and 2011 runner-up, the Missouri native isn’t resting on his laurels, so to speak. And he doesn’t want the Mustangs to rest on theirs, either. “We focus on forward looking,” he said. “We’ve celebrated the championship; now it’s time to turn the page. We’re looking at 2013.” That’s been the formula for Cohu’s success as a coach: Looking forward. And that was his plan when he came to Madison Academy. “My intention was to bring my brand of football here,” he said. “The coaches and the players bought in quickly and we had success. With that success comes confidence, which produces more confidence.” With all of the Mustangs’ on-field success over the last four seasons, the team faces the inevitable “target on its back” season. Cohu said the formula is for the defending state champions to focus week to week. “Now the tough thing is expectations are higher,” he said. “We have to keep improving. I want us to be a better at the end of the season. We have to stay true to our mission, goals and the process of being the best team we can be.” Like most football coaches, Cohu also sees the game as a means to build character and inner strength in young men. Playing through the heat of the late summer and the cold of late fall helps the players in their growth. “Our goal is to produce a character program and football is a tool to help develop young men,” he said. “The diversity of the players, sharing defeats and triumphs, the physicality that i4sportsonline.com 17
challenges players … this is what you can build a foundation on. “I’m blessed here that the guys have bought into that vision and have had positive results.” As a player at Harding University, Cohu faced some adversity himself. “I love the game and I had highs and lows as a player.” His low came when he tore his ACL. Cohu wishes he had fought through it and tried to resume his career, but, ironically, a high may have come from it.
Senior team captains Taylor Ziak, Logan Hamlett, LaMarkus Martin and Frank Williams
“Sometimes, bad things can turn good on down the road,” he said. The good thing is his coaching career now. There’s no telling where the road would’ve have taken Cohu if he hadn’t injured his knee. “I’m a faithbased guy; we’re trying to see a bigger picture.” And Madison Academy and the Huntsville community may be part of that bigger picture. “I felt Huntsville was a nice city to raise my family in,” he said. He also knew he was stepping into a football program that had a history of success and quality players. “The school had potential in football and I knew there was that seed …” Cohu said that after his 2011
squad lost the championship game, last year’s team had a hunger. And they rebounded to win the 3A state championship – the first Huntsville area team to win a state football title. This year, the Mustangs opened with a 48-6 win over Tanner – the 2012 state 2A champions. The Rattlers and Mustangs played in last year’s season opener and Tanner won 13-7; it was Madison Academy’s only loss of the season. This year’s team has a solid nucleus of starters and Division I prospects and the Mustangs are favored to repeat. “I’m very excited for the guys,” Cohu said. “We’ve got some great players but talent is never enough.” The schedule-maker didn’t cut any slack for the Mustangs, either.
After the Tanner opener, the Mustangs end the season against Clay County, a top 5 Class 4A team. In between they face Class 5A playoff quarterfinalist Cullman as well as their Region 8 opponents, which include three of the top eight teams in Class 3A. While much-heralded junior Kerryon Johnson is the team’s top player, Cohu hopes someone in his talented senior class will step up to take the leadership reins on the 67-player roster this year. “They lead in different forms,” he said. “Some are vocal and others lead with their actions. We need them to develop their leadership.” The seniors include Division I prospects Frank Williams and Taylor Ziak, who were also Class 3A All-State last year; Taylor Kelley, Logan Hamlett, Alex Hairston, La’Markus Martin and Garrett Lindsey. But at the end of the day, Cohu emphasizes football is still a game and the players are still kids. “I’ve learned if you concern yourself with the game instead of the scoreboard, the good will come,” he said. “They’re here to have fun; we want to keep it between having fun and the aspiration to succeed. That’s a good mixture.”
i4sportsonline.com 19
Age of Specialization
By Andy McCloy
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ou’ve heard the phrase “Be the best you can be.” But, in reality, can a young athlete really be “the best” they can be? The good news is there is a lot of research that says yes. Let’s look at the trend of early specialization. The concept sounds logical. If “little Johnny” or “little Jane” wants be a baseball or softball player when they grow up, why not hire a batting coach or a pitching coach and start a specialized program at an early age? While this may make sense logically, it doesn’t make sense from a physical development standpoint. To simplify, the more sports your child plays, the more “motor learning” takes place. Exposing them to different environments, surfaces, games and movement patterns will ensure they get the best chance possible to be a well-rounded athlete. There are many limitations in the early specialization route. Beyond the fact you are robbing your child of the 20 i4sportsonline.com
Training Edge
When should you concentrate on just one sports activity? rich, motor-learning environment of playing sports, you are also putting them in a position where they simply can’t win. No matter how many cuts or throwing mechanical drills a young (613) athlete goes through, if they don’t have the strength to facilitate these mechanics all you will do is create frustration for parent and athlete. The child will struggle to implement the mechanics and often times frustration can lead to burn out. What if my child wants to play only one sport? This is where a proper and welldesigned strength and conditioning program comes into play. This becomes your second sport. I believe all athletes should participate in two to three sports up until their sophomore year of high school (15 to 16 years old) and also participate in a well-rounded strength and conditioning program. However, if an athlete chooses to play only one sport, make sure to invest time in strength and conditioning. A program that addresses the
balanced needs of movement training, injury reduction, strength, power, speed and agility training will allow a young athlete to access an even richer environment of “motor learning” and develop the abilities needed to excel at the highest levels of sport. Below are my recommendations on how to give your athlete the best chance at success:
Ages 5-7 (and younger) During this age, all sports and activities should be about fun. Activities such as tumbling, gymnastics, karate, flag football, soccer and basketball are all good ideas. The key here is fun, fun, fun and move in as many directions as possible. Kids don’t seem to jump fences and climb trees anymore so be creative and set up fun obstacle courses.
Ages 7-11 You want to continue to play as many sports as possible but could drop some activities if they are taking away
from time and other sports. Not to say they aren’t of equal value; it’s just a matter of preference. Body weight training and properly observed and coached strength training is a great idea at this age. Learning the fundamentals of how to sprint with proper arm action and change direction will pay off in later years. Proper functional training accumulates and compounds like interest in investments. In regards to strength training, the loading should be conservative and focus on technique and form. The athletes should learn what we call the six primal movement patterns that make up all human movement: Squat, lunge/step, push, pull, bend/hinge and twisting (and how to resist rotational forces). I believe athletes on the younger end of this group need little specialization. They should play as many sports as they want and focus on fun and getting stronger by way of an organized strength and conditioning program. As they get Andy McCloy provides strength older and closer to training and performance enhancement services with 15, adding in specific Body Creations, Inc (BCI) technique work as it www.andymccloy.com relates to sport skill is a great idea. At this age, athletes should have developed a basic foundation of strength and be able to support the mechanics they wants to refine. As they get to be 15 or 16, they’ve likely had years of playing many sports, developing basic levels movement skills and foundations of strength. They should also know how they add up compared to the competition in other sports. This is usually when the cream rises to the top. Rarely does the top 12-year-old baseball, basketball, football player go on to become a collegiate athlete or pro. However, research has shown it’s the top level 15-, 16- and 17 year-olds who separate themselves and make it to college and possibly the pros. Often times these kids were not the best in their age group at age 10, 11, 12. At 15/16, athletes should be in their sophomore year and can start to focus more on specialization. They still need to focus on getting stronger to reach their athletic potential. Like it or not, strength is king and you won’t get strong just using bodyweight and two-pound medicine balls. So, remember, there is a time for specialization but we’re talking about games and kids. Let them enjoy their childhood – and you will enjoy those times, too.
Photo by Summer Richards Neal
Ages 12-15 (maybe 16)
Did you know... that almost 75 percent of families with children between the ages of 5 and 18 have at least one child who plays organized sports? Chiropractic care can play an important role with young athletes. Children will definitely benefit from regular spinal and extremity examinations and screenings.
Rather than
waiting for an injury to be in a state of pain and instability, we can help your young athlete practice the ideal prevention model by introducing them to early intervention strategies.
www.family-wellness.org
Keeping up with Jones
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By Skip Vaughn Former NFL great Walter Jones is enjoying his retirement. He has 13-year-old twins – a son and daughter – and is focused on being a good father, something he didn’t have when he was growing up. Jones’ mother worked hard to raise eight children on her own; and the family didn’t have much in rural Pickens County, Ala. But Jones’ high school coach told him he could make money someday in football. And football became his ticket to a bright future. He played at Florida State, leaving in his junior year for the National Football League. Jones was the No. 6 overall NFL draft pick in 1997. He played 12 seasons, all with the Seattle Seahawks. He was picked for the Pro Bowl nine times and was a seven-time All-Pro. After a knee injury in 2008, he missed the entire 2009 season and announced his retirement in April 2010 at age 36. He was widely considered the best offensive left tackle in the game. He is one of just two Seahawks players to have his jersey number (71) retired. The other was Steve Largent (80). “I’m just enjoying my time off,” Jones said in a phone interview. “You put so much into football. It’s not hard but it’s been kind of weird – you’re not on a time schedule.” His son, Walterius, is preparing for a second year in youth community football. His daughter, Waleria, plays basketball. They’re entering the eighth grade at Kirkland (Wash.) Middle School. “I just want to make sure I’m lead22 i4sportsonline.com
ing them in the right direction,” Jones, 39, said. “That’s the most important thing in my life.”
“I’m just enjoying my time off. You put so much into football. It’s not hard but it’s been kind of weird – you’re not on a time schedule.” - Walter Jones
Divorced, Jones resides in Renton, Wash., which is about 15 miles from Seattle. He still has a home in Harvest, but it’s up for sale. “I went through my divorce a couple of years ago. The house was too big for just myself,” he said. He spends more time in Seattle than in Alabama these days. But he still comes back to Harvest. He was there for the Fourth of July where he entertained about 25 family members for the rainy holiday.
On the second week in November in Huntsville, he’ll sponsor the third annual Walter Jones Turkey Bowl flag football tournament to benefit HEALS Inc., which provides free health care to children from lowincome families. “It’s been a great success,” Jones said. “I look forward to coming back to Huntsville to do that.”
Next summer he plans to revive his free football camp in Huntsville which he hasn’t conducted for the past three years. “It’s something that was a success for five years. It shouldn’t be hard to get it going, to get it back on the ground again,” he said. Probably about 500 youngsters attended the camp. He still hears from people saying youngsters who attended are now at various schools. He still has the Walter Jones
Foundation, which did charitable work, but “there’s nothing been going on for the last couple of years with it,” he said. It never took off like he wanted it to and most of its endeavors were funded out of his own pocket. He’s working on getting sponsors to help support his community efforts in his
Aliceville hometown. Jones wants to decide by his 40th birthday ( Jan. 19) what to do for the next 10-15 years, whether that is getting into coaching, running a Seattle restaurant or something else. At 6-foot-5 and about 340 pounds – 325 was his playing weight – he works out to maintain
his physical fitness. To be eligible for induction in the Pro Football Hall of Fame, a player or coach must have been retired for at least five years. That means Jones would become eligible in 2015. “I don’t try to think about it,” he said. “I will say, when I make it, it’s going to be a great moment.”
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W Whether it’s a high school game at the local stadium or a weekend heading out of town for a college clash, part of the fun and enjoyment is chowing down with family and friends before kickoff. Tailgating has long been a tradition for college football fans. In the earliest days, packing a box or basket of food and maybe a battered Igloo with a few sodas was the way to save money. Expenses are relative to the times, of course, but keeping a few bucks in your pocket by bringing ham, bread, cheese, pickles, homemade pie or cake and other treats was, indeed, a treat before the big game. Since then, the enjoyment of tailgating with family and friends — those parking lot or campus neighbors sometimes became good friends to
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see each season — evolved into bigger spreads. Folks began bringing grills, chairs and tables, sometimes staking out spots for days in RVs or whenever the campus police allowed vehicles in certain areas. Within the last decade some universities have begun instituting “tailgate policies” and placing restrictions on the practice, in some instances creating more parking areas closer to the stadium for high-paying donors and season ticket-holders as well as safety zones. Whatever the case may be, tailgating still can be an enjoyable experience. It may involve nothing more than a few coolers with sandwiches, chips, brownies and sodas or water. It could be more elaborate. A few seasons ago my brother called and asked if I had seen the new “tailgating busi-
ness” that for a price, including several thousand dollars, create your tailgate area with carpet or turf, tables, fans and such. Where there’s a dollar to be made, someone will try to make it and eliminate that pesky inconvenience of loading all that gear.
Have a Checklist A well-prepared tailgate party can
turn sour pretty quickly if you forget something critical and have to make a run through traffic to the grocery store or BigMart on game day. Forgot the forks? How are you going to eat baked beans without a fork? Slurp them off the plate? Did you even bring enough plates, and are they those cheap foam plates that can’t hold much or did you get the heavy-duty Chinet? What about napkins? We tell our kids
not to wipe their mouth on their shirt and Uncle Bob doesn’t want cole slaw drippin’ on his new alumni shirt he got for the big game. Make a checklist and go over it before you leave the house. Include whatever you can think of that is necessary for the day, from eating and serving utensils to trash bags for cleanup. Bring enough forks so someone won’t be sticking the one they licked back into the jar of pickles or hot dog relish. List the food items, too: buns or bread for sandwiches, condiments, whatever you’re going to eat, beverages. You don’t want to forget the brownies and cookies on the kitchen counter. Consider the number of people who will be there and plan for extras. There’s always some guy who will get three hamburgers and no buns, or a kid who some slippin’ back in for another mess of cookies.
Take the Easy Route Homemade desserts are great, of course, and espe-
cially if someone in the family has a wicked recipe that everyone fawns over. But unless you’re just dead set on not buying store-made stuff then take the easy route. Buy packages of cookies and get a couple of different kinds. Get bags of potato chips. If you plan to do some grilling, the pre-made hamburger patties are a lot easier than buying the ground beef and making them yourself. Get rolls of paper towels and plastic cups for beverages. Think about what’s easiest to pack and prepare. Tailgating isn’t about killing yourself to lay out a spread. It’s about having fun, and the less work you have to do before and during the day then the more fun you’ll have.
Food Safety In the early part of the football season daytime,
and even nighttime, temperatures will be pretty toasty in the Southeast. High temps and some foods don’t get along too well. You don’t eat potato salad or slaw at home on the back patio if it’s been sitting out for six hours. Why would you leave out a bowl of either one at a tailgate party in the broiling heat and expect it to be OK just because you’re a at a football stadium? Johnny and Susie may not go to the game and will sit in the lawn listening on the radio and “watching the food.” After the game, you return and all that food is still sitting there: tater salad, cole slaw, chicken, desserts, Aunt Maude’s pasta salad and the condiments. Nothing was put up because, well, someone might have come by and anyone who didn’t have a ticket to get in the game might be hungry.
Put away anything that can spoil after the main shindig. To do this, have at least two coolers with ice, and enough ice to keep them cold. One cooler should be only for food and kept closed as much as possible. Open, close, open, close … that only releases the cold air inside. Have a second cooler for ice that stays in the bag to put in beverages, and pack any cans of soda, water or beer in the rest of the cooler with ice over them.
Pack the Cooler Well Whether you have one of the
newer roto-molded coolers with longlife capabilities for ice or another kind that doesn’t insulate as well, you still can get extended life from your ice with a smart planning. Keep your cooler in the house be-
fore you leave instead of the garage or outside where it will be hot. Pre-chill your beverages before packing them in the cool cooler, too. Putting hot beverages in there and then covering with ice will make the ice melt faster. Ditto for anything like bottles of ketchup or pickles; get ‘em cold before packing and icing. Put a bag of ice in the bottom of the cooler and pack around it. Loose ice melts faster. Or put a bag on the bottom, pack your goods and then put loose ice around them. Just remember to drain anything that melts so you won’t have food items floating around in slush. Beverages are OK for this, of course, but you don’t want the cole slaw to slosh around and get tipped over, creating a mess.
Take Some Trash Bags One of the ugliest sights on a col-
lege campus on a Sunday morning is the amount of trash lying around the tailgate areas. For cryin’ out loud, be sensible and do what your mama told you as a kid: Pick up your trash. Pack some good trash bags and have one or two around to dump stuff after you eat. Doing so reduces, a little bit, the flies and bugs. Before you leave campus, clean up and throw away the refuse. If a campus garbage can is nearby then put your bagged trash by it. Make it easier for the campus cleanup crew to toss it in the truck. If you love your university enough to go to a game then don’t be a slob.
A pair of tailgating favorites Dolled-Up Hot Dogs One easy thing to do with hot dogs after throwing them on the grill is to have more than the usual condiments — relish, ketchup and mustard — to toss on them. Plan ahead at the grocery store and pick up a few packages of pre-chopped white and red onions. Both can add a little extra kick. Sweet relish is good, but Wickles Hoagie and Sub Relish has enough spice to give you a boost before kickoff. If you have a favorite spicy chow-chow or relish, don’t forget to pack it. If you’re in the mood to expand the offerings, chop up some fresh tomatoes. After cutting, remove the seeds and pulp and dice the meat. Pack in a small container and include it on the table with pickles, okra, relish and condiments. Don’t forget the spicy brown mustard, either! — Alan Clemons
Alton Brown’s Cocoa Brownies Cookies are easy to pack, but a good stack of brownies may disappear quicker than you realize. Make a double batch of these before you leave the house — don’t eat them all! — and then enjoy before and after the game.
Ingredients Soft butter, for greasing the pan Flour, for dusting the buttered pan 4 large eggs 1 cup sugar, sifted 1 cup brown sugar, sifted 8 ounces melted butter 1 1/4 cups cocoa, sifted 2 teaspoons vanilla extract 1/2 cup flour, sifted 1/2 teaspoon kosher salt
Directions Preheat the oven to 300 degrees F. Butter and flour an 8-inch square pan. In a mixer fitted with a whisk attachment, beat the eggs at medium speed until fluffy and light yellow. Add both sugars. Add remaining ingredients, and mix to combine. Pour the batter into a greased and floured 8-inch square pan and bake for 45 minutes. Check for doneness with the tried-and-true toothpick method: a toothpick inserted into the center of the pan should come out clean. When it’s done, remove to a rack to cool. Resist the temptation to cut into it until it’s mostly cool. From Food Network: http:// www.foodnetwork.com/recipes/altonbrown/cocoa-brownies-recipe/index. html
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www.northalabamafca.org (256) 536-7333
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