BA Issue 95, Jan. 15, 2015

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january 15, 2015

vol. 6. issue 95 Bay area

Livermore’s Scott Buskey, left, and Jake Foscalina

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room: You could say SportStars has a good eye (really, we have two darling baby blues) and we picked a winner in Byron Marshall.

Fence: 36 The Tryouts, sign-ups, fund-raisers and more!

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theGUYSbehind theGUYS J ust like that we’re already at our first awards season. In addition to naming our Fall SportStars Athletes of the Year in both the Sac-Joaquin and Bay Area regions, we’re excited to be revealing our 2nd Annual SportStars All-NorCal Football Team. For the first time, too, we’re putting the entire team in our print edition.

So this is a big deal.

Since this is likely the first time you’ll have seen our All-NorCal Team package, let me briefly explain our selection process. The team is determined by myself and the handful of writers who covered the most football for us over the course of the season.

Rather than take the traditional first- and second-team approach, we came up with the idea of selecting a 46-man roster (this year, we cheated and pushed it to 47). Every player chosen is considered an All-NorCal selection. Then for fun, we denote our starters on both sides of the ball.

We feel extremely confident with our team (which you all can check out beginning with the offense on Page 20). But just as a warm-up, we thought we’d share with you who the five toughest cuts were in rounding out the roster. It’s a tip of the cap to these players, who were heavily considered, and goes to show you just how good the talent was that we left off the list.

Here they are, listed alphabetically: MALIK BLACKBURN (right, Concord) — Running back is always a tough position to crack, as you’ll see with a few names below this one. Blackburn was heavily considered for a Utility position as well. He may have been the most talked about name who didn’t make the cut. His contribution to Concord’s offensive juggernaut was immense. He rushed for 1,863 yards and 28 TDs and caught 57 passes for 667 yards and eight more scores. His 230 points ranked third in NorCal and first in the Bay Area.

JAX CARTER (Clayton Valley Charter-Concord) — Outside of star running back Miles Harrison, Carter was probably the most valuable Ugly Eagle. He played on both sides the ball, providing 87 tackles at linebacker with an interception, forced fumble and fumble recovery. He also played fullback and scored four TDs, and was the lead blocker on many of Harrison’s big runs.

DAMARRIO HAMMONDS (Patterson) — The 5-foot-11, 180-pounder was the Sac-Joaquin Section’s best receiver who didn’t play for Folsom. The Western Athletic Conference MVP caught 65 passes for 1,164 yards and 18 TDs. He was also considered one of the best defensive backs inside the 209 area code.

NAJEE HARRIS (Antioch) — If we had done NorCal Players of the Year by grade, Harris likely would’ve been a shoe-in for the sophomore class. His strong 2014 summer brought expectations, but nobody predicted his 2,263yard season for the Panthers. He was the Bay Valley Athletic League MVP after posting 180 points and leading Antioch to seven wins.

JUSTIN RICE (Central Catholic-Modesto) — Rice began the year thinking he was going to be a wide receiver. Then sophomore running back Montell Bland got injured and suddenly the junior was the lead tailback. Rice responded by rushing for 2,146 yards and 30 TDs. He also added three more TDs in the passing game for a Central Catholic team which won a third straight CIF Bowl Div. IV Bowl championship.

We hope you enjoy reading up on our selections and that you’ll share your own thoughts on what we got right and who we may have missed. Email us or tweet us at @SportStarsMag with the hashtag #AllNorCalFB ✪

join our team PHONE 925.566.8500 FAX 925.566.8507 Editorial Editor@SportStarsOnline.com Editor Chace Bryson • Chace@SportStarsOnline.com Staff Writer Jim McCue • JimMcCue16@gmail.com Contributors Bill Kolb, Matt Smith, Clay Kallam, Ben Enos, Dave Kiefer, Liz Elliott, Tim Rudd, Trevor Horn Copy Editor Bill Kruissink Photography Bob Larson, Jonathan Hawthorne, James K. Leash, Norbert von der Groeben, Phillip Walton, Doug Guler, Dean Coppola, Berry Evans, III Marketing/Events Ryan Arter Editorial Intern Mike Young Creative Department Art@SportStarsOnline.com Production Manager Mike DeCicco • MikeD@SportStarsOnline.com Publisher/President Mike Calamusa • Mike@SportStarsOnline.com Advertising Sales@SportStarsOnline.com, 925.566.8500 Account Executives Camps & Clinics: Ryan Arter • Camps@SportStarsOnline.com Alameda County: Berry Evans • Berry@foto-pros.com Central Valley, World Events: Anthony Grigsby • Area Director anthony.grigsby@worldeventssports.com Darin Wissner • dwissner@wordeventssports.com Reader Resources/Administration Subscription, Calendar, Credit Services Angela Paradise • Info@SportStarsOnline.com Distribution/Delivery Phillip Walton • Mags@SportStarsOnline.com Information technology John Bonilla CFO Sharon Calamusa • Sharon@SportStarsOnline.com community SportStars™ Magazine A division of Caliente! Communications, LLC 5356 Clayton Rd., Ste. 222 • Concord, CA 94521 • info@SportStarsOnline.com www.SportStarsOnline.com

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marcella

hughes

Carondelet - Basketball - Senior It’s a new era at Carondelet — three new starters and a new coach — but it looks a lot like the old era thanks to Hughes. The non-stop, full-throttle point guard has been the catalyst for the Cougars 11-1 start through Jan. 12. Carondelet looked especially good toward the end of December when they rolled through the Diamond Division bracket of the West Coast Jamboree with wins of 18, 19 and 17 points. Hughes was awarded the Scoop Jackson MVP Award for the division. Hughes scored 8 points in the championship game and produced a stellar all-around game in the semifinals with a 7-point, 6-assist, 4-rebound and 4-steals effort.

IN HER OWN WORDS: “We had a lot of losses from last year’s team, but practice has been paying off for us so far because we’ve been working really hard. We’re playing as a team. If we play as a team, we’re great.”

honorable mention Carlos Johnson: The El Cerrito junior basketball standout scored 21 points to go with eight rebounds, five assists and one block as the Gauchos beat Modesto Christian 63-61 on Jan. 10.

Lindsay Rood: The Monte Vista senior delivered three goals in two games as the Mustangs soccer team claimed wins over California (Jan. 6) and Granada (Jan. 10).

Jack Stephens: The Campolindo senior quarterback helped captain the Cougars’ incredible CIF Div. III comeback victory on Dec. 20, throwing for 291 yards and 4 TDs (3 in the last 15 min. of the game).

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Rapid Fire

drew sullivan De La Salle-Concord Football

luc barbe Jesuit-Carmichael Soccer

who wins the super bowl Seahawks

Trending What’s hot this week in the world of stuff that’s hot Dr. Dre earned almost $20 per second in 2014. MC Hammer earned enough to add a boost to his smoothy at Jamba Juice.

Randy ‘Macho Man’ Savage was inducted into the WWE Hall of Fame. No joke, we just wanted to run that picture. I mean, LOOK at it!

The Raiders are in the midst of hiring another new head coach. In order to save time, they conducted next year’s coaching search at the same time.

Wisconsin’s Paul Ryan says he won’t seek the 2016 presidential nomination, which just saves everybody a bunch of time.

Seahawks

favorite super bowl snack Chips & dip

Doritos

best superhero movie

The Dark Knight

The Dark Knight Rises

pro athlete who annoys you Blake Griffin

Kobe Bryant

your red carpet date to the oscars Beyonce

Kate Upton

The 2014 Golden Globes kicked off awards season and honored the best movies you didn’t see (but c’mon … see Boyhood) and the best TV shows your dad likes.

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count 'em

top five signs 2015 will bring the sports apocalypse As yet unconfirmed reports from our sources indicate it is now 2015. Or, as we like to call it, Three Years After John Cusak’s Career Bottomed Out. But don’t go getting all cocky just because 2014, like 2012, didn’t turn out to include crustshattering volcanoes, continent-floating earthquakes, species-saving arks, or Amanda Peet. Because the dark times are upon us, brothers and sisters. This is the year it all comes tumbling down. Sports Armageddon. Here are our top five indications that the end is nigher than you think.

1. The Cowboys were a legitimate playoff team. Tony Romo led the league in total QBR. Without going all Tony Romo at the end of every game. The next thing you know, Jerry Jones will give up plastic surgery, booze and meddling.

2. The Warriors are the best team in basketball. Like, to the point that other teams are making deals to try to keep up with them. Somebody resuscitate Sarunas Marciulionis. Check that. Hall of Famer Sarunas Marciulionis. Another sign…

3. Playoffs? PLAYOFFS? That’s right, Mr. Mora. Playoffs. In college football.

They actually crowned a (sort of, seemingly) proper national champ on Jan. 12 deep in the heart of Jerryland. No more total BCS. No more dependence on preseason rankings or computer ratings or polls of coaches and journalists who don’t stay up late enough to watch the West Coast games. Nope. Now we have the CFP National Championship. At least we still have a really, really dumb name to ridicule.

4. The Cubs might be relevant. With an honest-to-goodness top of the rotation ace (Jon Lester), an honest-to-goodness genius manager (Joe Maddon), and honest-to-goodness young talent (Anthony Rizzo, Starlin Castro), it looks like the North Siders won’t have to wait ‘til next year. Which works out well, since, well…

5. The NFL totally told the truth. It even said so in the totally-unbiased Mueller Report for which it paid. Nah. That totally never happened. Man, that really WOULD be the beginning of the end.

—Bill “Harbinger of Doom” Kolb

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1

Number of SportStars cover athletes who have gone on to grace the cover of Sports Illustrated. Byron Marshall — a 2011 Valley Christian-San Jose graduate who was on the cover of one of our 2011 Football Preview editions — was on the front of the January 12 Sports Illustrated as a member of the Oregon Ducks.

say what?

“Every time we play them, I’m always going to chapel a few hours a day.”

De La Salle defensive coordinator Terry Eidson after the Spartans won a 63-42 shootout over Centennial-Corona in the CIF Open Division Bowl Championship game on Dec. 20.

The game was tied 42-42 before De La Salle took the lead for good late in the the third quarter. Both teams finished with over 500 yards of offense. It was the fourth time the teams had faced each other in a CIF Bowl.The Spartans have won three of the meetings.

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Amazin’ Mack McClymonds’ 32-0 mark still pinnacle of state’s stellar 2007-08 season

Some seasons we cover are like fine wines and only get better with age. Take the 2007-08 California boys basketball season, for example.

In the next-to-last game of that season, which was the CIF Division III state championship, future Golden State Warrior Klay Thompson put on a show to lead his team from Santa MargaritaRancho Santa Margarita to a 72-55 victory over Sacramento High.

Thompson displayed his touch by nailing seven 3-pointers and racking up 37 points for the Eagles. It set a record for most 3-pointers in a CIF state final (the record still stands) and ranks in a tie for second on the all-time state list for points scored in a state final.

Sacramento countered with a big-time individual effort as well. Chase Tapley, who went on to star at San Diego State, poured in 35 points but he and the Dragons just couldn’t keep up with Thompson.

Santa Margarita completed a 30-5 season after that win. Two of the losses that Thompson and his teammates suffered were to perennial power Mater Dei-Santa Ana, two were to Dominguez-Compton and the other was to Campbell Hall-North Hollywood. Campbell Hall was led by 2007-08 Mr. Basketball State Player of the Year Jrue Holiday (now starring in the NBA for the New Orleans Pelicans).

Mater Dei was rolling along with an unbeaten record until it lost to Dominguez 63-60 in the CIF Southern Section Division I-AA championship at the Honda Center. The Monarchs then came back to win the CIF Division II state title (the current Open Division format had not yet begun) with a 65-53 win against Archbishop Mitty-San Jose and ended with a 35-1 record.

After beating Mater Dei, Dominguez eventually would face M.L. King-Riverside in the CIF Southern California Division I championship. One of M.L. King’s top players was junior Kahwi Leonard, who already has an NBA ring with the San Antonio Spurs. Dominguez won that game 83-74 and advanced to the CIF DivisionI state final.

Standing in the way of the Dons, however, was one of the most remarkable teams I’ve ever covered in 35 years of following California prep sports. That would be the unbeaten McClymonds Warriors of Oakland.

Mack didn’t have a future NBA superstar on its roster, but used superb defense, balanced scoring and outstanding team play to reach the state final.

Dominguez fought to an 18-18 tie at the end of the first quarter, but after that the Warriors took over. They polished off the Dons with a 73-54 win and capped a 32-0 season.

Mack, which topped another very good De La Salle-Concord team (28-3) by 50-37 in the NorCal final, was led by junior guard Will Cherry with 19 points. Damon Powell, a junior known for his incredible leaping ability, had 18 points while Demario Sims had 16 and the team’s inside enforcer, Frank Otis III, had eight points.

One of the teams in the Oakland Athletic League that the Warriors had to beat twice in order to go unbeaten was an Oakland High squad led by Damien Lillard, who is now tearing up the NBA for the Portland Trailblazers.

Yes, it was a spectacular year for California talent with Thompson, Holiday, Leonard, Lillard, Compton’s DeMar DeRozan and others, but how that Mack team played was hard to describe.

The team’s head coach, Dwight Nathaniel, was an easy choice to be the State Coach of the Year.

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Alison Yin/BANG/Zumapress.com

Dwight Nathaniel, left, and Demario Sims hold up McClymonds’ 2008 OAL Championship trophy after beating Oakland High at Laney College. Sims, a recent Chico State graduate, is the new coach at McClymonds and is assisted by his former coach, Nathaniel.

He retired after that last game and has written a book “Agony to Ecstasy: The Perfect Season.”

Nathaniel had to overcome some personal tragedy just before practices for that 32-0 season began when his daughter committed suicide and took a granddaughter with her. Three years earlier, Nathaniel’s wife was killed in an auto accident in which he was the driver.

This season, memories of that 32-0 epic should be pouring through the current Mack squad.

Nathaniel has returned to the bench as an assistant for the new head coach, Demario Sims. That’s the same Sims who had 16 points in that state final and even though that was only seven years ago and Sims has only just graduated from Chico State, it’s seems like a natural choice.

Good luck to Sims and Nathaniel in making new memories at one of the nation’s most famous basketball high schools. ✪ Mark Tennis is the co-founder of Cal-Hi Sports, and publisher of CalHiSports.com. Contact him at markjtennis@gmail.com and follow him on Twitter, @CalHiSports.

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girls basketball Rankings

boys basketball Rankings

Previous ranking in parentheses; through Jan. 10 1. (1) — Mater Dei-Santa Ana 14-1 Only loss, to No. 5 Chaminade, was forgotten after title triumph at Nike TOC in Arizona.

2. (2) — St. Mary’s-Stockton 12-1 Rams won West Coast Jamboree’s top division; only loss to Blackman (Tenn.).

3. (3) — St. Ignatius-S.F. 12-1 Easy to put Wildcats third with only loss to No. 2 St. Mary’s plus a win over Chaminade.

4. (4) — Long Beach Poly 11-2 Jackrabbits’ only losses are to No. 1 Mater Dei and No. 2 St. Mary’s-Stockton.

5. (5) — Chaminade-West Hills 13-2 Despite two losses, the Eagles’ early win over Mater Dei keeps them in top five.

6. (6) — Sierra Canyon-Chatsworth 11-2 Rankings were done prior to Sierra Canyon matchup against Chaminade.

7. (7) — Miramonte-Orinda 13-1 Matadors’ star wing Sabrina Ionescu had a recent 40-point game.

8. (8) — Pinewood-Los Altos Hills 8-2 Panthers beat Eastside Prep 58-48 in first matchup of season between the two rivals.

9. (9) — Oaks Christian-Westlake Village 11-4 Katie Campbell set school record with 10 3-pointers in win against Newbury Park.

10. (11) ▲ Carondelet-Concord 11-1 New coach and many new starters but program hasn’t missed a beat.

11. (13) ▲ Bishop Alemany-Mission Hills 13-2 The Warriors are in the same league as No. 5 Chaminade.

12. (NR) ▲ Vanden-Fairfield 12-2 Big wins over Clovis West and Bishop Gorman-Las Vegas have lifted Vikings.

13. (NR) ▲ Mira Costa 12-3 Wins over Bishop Montgomery-Torrance and La Jolla Country Day boost Mustangs.

14. (14) — Clovis West-Fresno 12-3 The losses are all close, including the two-pointer at Vanden.

15. (15) — Garces-Bakersfield This team’s only loss is to No. 9 Oaks Christian.

12-1

16. (17) ▲ Archbishop Mitty-San Jose 9-3 A 20-point win over defending NorCal Open Div. champ Salesian shows strength of Monarchs.

17. (18) ▲ Brookside Christian-Stockton 13-1 Washington-bound Aarion McDonald has led the Knights, winners of 13 straight as of 1/11.

18. (19) ▲ Salesian-Richmond 13-2 Junior Minyon Moore (sister of All-American grad, Mariya) has stepped up for Pride.

19. (20) ▲ Vista Murrieta-Murietta 10-4 One of the losses by the Broncos was by just one point to Chaminade.

20. (10) ▼ Redondo Union-Redondo Beach 9-5 Owns bad loss to Bishop Montgomery, but has been good enough to beat No. 10 Carondelet.

Dropped Out: No. 12 Ventura and No. 16 Mission Hills-San Marcos.

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Previous ranking in parentheses; through Jan. 10

1. (1) — Bishop O’Dowd-Oakland 7-2 Mr. State Basketball-favorite Ivan Rabb had 27 pts. and 13 rebs. in win over Sacramento.

2. (2) — Sierra Canyon-Chatsworth 11-1 This team is led by Cody Riley, one of the nation’s top sophomores.

3. (3) — Mater Dei-Santa Ana 13-3 Team will need to declare if it wants to be in the SoCal Open Div. playoffs.

4. (4) — Bishop Montgomery-Torrance 17-1 Sometimes look like best team in SoCal, and other times struggle to close out teams.

5. (5) — Fairfax-Los Angeles 17-1 Could be best team for longtime coach Harvey Kitani since CIF Div. I state champ of ’06-’07.

6. (6) — Redondo Union-Redondo Beach 11-4 Sea Hawks lost sophomore forward Billy Preston to Prime PrepDallas.

7. (7) — Long Beach Poly 12-2 Jackrabbits have terrific inside-outside combo with PG K.J. Feagin and C Jordan Dallas

8. (8) — Centennial-Corona 9-4 Head coach Josh Giles’ team started at No. 2 in the state for the preseason.

9. (9) — Etiwanda 11-4 Sacramento King Darren Collison is alum of the Eagles, who have another strong team this season.

10. (10) — Price-Los Angeles 15-2 Former Cal standout Allen Crabbe just had number retired and coach Michael Lynch won 500th game.

11. (11) — Chino Hills Huskies are averaging just over 89 points per game.

9-2

12. (12) — De La Salle-Concord 11-1 Only loss is to No. 4 Bishop Montgomery in the #D1Bound tourney.

13. (13) — Cathedral-Los Angeles 12-2 Four-point loss to No. 5 Fairfax at Huntington Park tourney doesn’t cost the Phantoms.

14. (14) — Damien-La Verne 13-2 Share the same league with No. 9 Etiwanda and No. 11 Chino Hills.

15. (17) ▲ Archbishop Mitty-San Jose 8-3 Monarchs start 2-0 in the WCAL, including 71-69 wins over Sacred Heart Cathedral-S.F.

16. (NR) ▲ Orange Lutheran-Orange 13-2 Record includes 8-point loss to O’Dowd, another to La Mirada that was later avenged.

17. (18) ▲ Foothill Christian-El Cajon 12-4 Knights are the No. 1 team overall in San Diego despite Div. V enrollment level.

18. (19) ▲ Moreau Catholic-Hayward 8-5 Impressed in 82-55 win over Newark Memorial in league opener.

19. (20) ▲ Campolindo-Moraga 12-2 A 3-0 week was capped with a 78-72 victory at St. Mary’sStockton.

20. (NR) ▲ El Cerrito 12-2 Arizona transfer Carlos Johnson looking like one top players in Northern California.

Dropped Out: No. 15 Folsom and No. 16 Chaminade-West Hills.

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Why is soccer a winter sport? We were practicing in December when it rained all the time, and it was miserable. It’s been nice lately, but it could start pouring again any day. Some schools play in the fall, and I think some play in the spring, but why do most of the teams play in the winter, when it’s cold, dark and maybe even wet?

E.E., Pleasanton

W

e’ve addressed this question before here, but re-visiting it seems timely.

You’re question is simple, but the answer is complex.

First, let’s go to the school level, and check out the field situation. In the fall, we have football, which needs lots of field space. If boys and girls soccer is played in the fall, then at least six teams (JV and varsity in all three sports) need 100-yard fields to practice and play on. Sure, you can dance around with practicing late until daylight savings ends, and of course those schools with lights can practice at night, but it’s far from ideal. (And it’s even worse if a school doesn’t have artificial turf because the grass gets ripped up.)

In the spring, there’s baseball and lacrosse, both of which take up a lot of field space, and even though many schools have dedicated softball fields, some do not – so again, sched-

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uling the fields is a major issue. So from a field usage perspective, some one should move to the winter when there’s no competition for fields and scheduling would be much easier. That sport, it has been determined, will be soccer.

That leads to the second level of decisionmaking involved: the California Interscholastic Federation, which oversees the 10 sections in the state. The CIF makes most of its money — as do each of the sections — from the gate for team-sport championships. In the fall, there’s one indoor sport (volleyball) and one outdoor sport (football) that generate income, and in the winter there are two indoor sports that sell tickets (basketball and wrestling).

There is, however, no money-making outdoor sport in the winter, but soccer is growing, and a state soccer championship could conceivably generate a lot of money.

But the first step is to get all schools to play soccer in the winter rather than all through the school year, which is how it is now, and the CIF and the sections are trying their best to make that happen. In the North Coast Section, for example, there’s a major push to move girls soccer teams from the smaller schools to the winter – and officials know that the boys will soon be forced to follow.

Why, you ask? Because the first time a lawyer daddy of a

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girls soccer player is standing in the freezing rain watching his daughter play, he’s going to ask himself where the gender equity is since the boys play in the fall when the weather is really nice. At one time the Diablo Foothill Athletic League had the girls playing in the winter and the boys in the fall, but it didn’t take long for a lawsuit to be filed and won by just such a parent.

In addition, the smaller schools are less likely to have access to lighted fields, and during January, will have to start games at 3 p.m. — which means players will have to leave school as early as 1 p.m. to get to games, and that really doesn’t help anyone’s academics. Smaller schools are also more likely to play on grass fields, and if it rains much, often teams are prohibited from playing or practicing because of the damage to the turf.

It will be interesting to see how all this plays out, as the CIF’s and section’s pursuit of gate receipts is going to collide with many schools lack of access to consistent fields – but my guess is high school players should get used to playing in the cold and dark because, oddly enough, that’s where the money is. ✪ Clay Kallam is an assistant athletic director and girls varsity basketball coach at Bentley High in Lafayette. To submit a question for Behind the Clipboard, email him at clayk@fullcourt.com

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ON THE RADAR Here are five boys and five girls soccer teams to keep your eye on as the final half of the North Coast Section winter season unfolds.

BOYS

LIVERMORE — The Cowboys have started the season with a bang, beating both De La Salle and San Ramon Valley, who were ranked No. 1 and No. 2 in the East Bay at the time.

DE LA SALLE — The Spartans have won six straight NCS Div. I titles, and return yet another talented team with Joey Jones leading the way. They remain the favorite to win it again.

SAN RAMON VALLEY — The Wolves have reached the NCS finals three times in the last six seasons, and with 16 returning players they have a strong chance to do so once again.

RICHMOND — The Oilers have been seeking an NCS title that has eluded them since 1994, suffering much heartbreak along the way.

After a move to Div, II, their chances improve significantly in 2014.

FREEDOM — The Falcons made the NCS playoffs for the first time in 2013, and then made it again in 2014. This year, they are playing like a team that knows they belong there every year.

GIRLS

MONTE VISTA — The Mustangs won their second consecutive Tri-Valley Classic to start the season, are ranked No. 2 in the nation (TopDrawerSoccer.com) and have six seniors committed to play collegiately.

BISHOP O’DOWD — The Dragons have reached the NCS Div. II finals three of the last four years, winning two of them. Lost the Tri-Valley Classic final to Monte Vista 1-0.

LIBERTY — A narrow one-goal defeat against Monte Vista raised some eyebrows, but it’s a 1-0 win over San Ramon Valley that has the Lions looking like a real threat.

CASTRO VALLEY — Has EBAL wins over California and Carondelet as well as draws against Bishop O’Dowd and Archbishop Mitty. This young Trojans team has grown up fast.

SAN RAMON VALLEY — The Wolves have reached nine straight NCS finals, so there is no reason to believe the five-time champions don’t have what it takes to do so again.

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W

hen assessing a program, it’s easy to ask what that program has done lately, while forgetting about achievements of the past. Even more so when those achievements came three decades ago.

It’s no secret the Livermore High boys program doesn’t have a rich recent history, having not made the North Coast Section playoffs since 2011, which is the only time the Cowboys had made it since 2007.

During the 2010-2011 season, it seemed the Livermore program was re-arriving on the scene, but after a 1-0 loss to De La Salle in the Division I semifinals, it sank back to obscurity.

Until now. With half of the 2014-15 season in the rear view, it’s not a matter of whether Livermore will get into the playoffs after starting the season with 10 straight wins — it’s a matter of whether they can win East Bay Athletic League and NCS titles.

But this year’s revival is undoubtedly tied to how the team’s previous season ended.

It came down to the final match last February, when a win would have put the Cowboys in the playoffs. It ended in a 4-4 draw with Granada. And there were 10 other matches (five draws and five one-goal losses) where one goal would have qualified them.

“I definitely felt that we would learn from last years mistakes to be a better team,” Livermore coach Keith Switzer said. “Which means that I believed that we would make NCS at the minimum and possibly have a shot to win the whole thing.”

Though De La Salle has won six straight Div. I titles — and entered the year as a heavy favorite to win a seventh — Livermore surely has a chance to be the team that ends that streak, and in doing so win its first title since 1990.

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The Cowboys return two of the best scoring threats in the East Bay in Jake Foscalina and Scott Buskey, who combined to score 30 goals a year ago, as well as a number of other returning starters and talented underclassmen.

Tony Jimenez is one of those talented returners. He is a player who controls the midfield and creates scoring opportunities. He had four assists last year, but this year already had nine through the first 12 games.

Other key additions include a familiar last name, Dominic Foscalina, and Ryan Ruley, who have both made Livermore a better defensive team. The Cowboys are allowing .75 goals a game so far this year, compared to 2.33 last year.

Both college baseball prospects, Dominic Foscalina and Ruley didn’t want to miss out on something special and put their baseball training on hold. Tylor Silva is another defender who has helped raise the bar for the Livermore.

“Right now, we are defending way better than we did last year,” Switzer said. “We also have shown good resiliency, having come back from 1-0 deficits to win games, something we never did last year. We are also doing a better job of getting more players forward in the attack, instead of depending mostly on Jake.”

You don’t start the season with victories in 10 straight matches, including wins at De La Salle and San Ramon Valley, without being talented. But the missed opportunities from a year ago provide a motivation factor that sets the Cowboys apart.

“It most definitely played a role in the minds of our returning seniors,” Switzer said. “Both Jake and Scott have played varsity since their freshmen year and have yet to have played, or made it to, an NCS game. They don’t want to leave here after this year without making it to NCS.” Most outsiders looking in would have to believe the Cow-

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boys go as Jake Foscalina goes. He scored 23 goals as a junior a season ago, and this year already had 15 goals through 12 matches.

“Jake is a very good forward in that he has a nose for the goal and is deceptively quick,” Switzer said.

“He has the ability to beat two or three high school defenders. He has a fantastic shot. If he gets an opportunity and time to shoot, it’s usually deadly.”

After such a great start, the players and coaches are striving to stay very level-headed and take it one step at a time. The first step, is improving each game and hoping that results in reaching the playoffs.

“Our goal as a team is to make NCS and then see what we can do when we get there,” Switzer said.

“We look like we’re on the right track for that goal. The good thing about this team is that they are truly believing this year that they are good enough. ... Last year, we never had that belief.”

The title would be the first in 25 years. The first came in 1982. An EBAL title would be the first since tying Berkeley for the crown in 1998, and the first outright since 1990.

“It would be huge for this school to win a league title and even bigger for us to win an NCS title,” Switzer said. “In recent times, most of our athletic programs have hung out in the lower half of the tough EBAL so it would be nice to get some school pride in the form of a title or two.

“We have great people at our school, so it would be great to give them something great, something to be proud of. I know our boys soccer team will be trying their hardest to do such a thing.” ✪

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FAR LEFT: Livermore’s Ryan Ruley controls the ball during their game against Monte Vista on January 8. The Mustangs handed Livermore its first loss of the season, 2-0. clockwise from top: Tony Jimenez controls the ball through midfield; Kevin Switzer controls the ball under pressure; and Max Ibanez finds some space to run.

Phillip Walton photos

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January 15, 2015

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He made the first man miss, then shook off another, and suddenly Antoine Custer was sprinting up the right sideline at the Stub Hub Center. The 73-yard touchdown run which gave De La Salle a 49-42 lead over Centennial-Corona with 3:58 left in the third quarter was his fourth, and most impressive touchdown of the CIF Open Division Bowl on Dec. 20.

But for anyone who had seen previous De La Salle games during 2014, the scoring run wasn’t what stood out — it was Custer’s reaction when he reached the end zone.

Typically one to simply drop the ball or hand it to the ref and jog away, Custer dropped the ball and jumped into the air, yelling and flexing as he landed.

“There was a lot of adrenaline going on right there,” Custer said. “I was so excited that we went up a score and had a chance to win the game.”

It was a demonstrative celebration, and it was telling.

One year earlier, Custer was robbed of a chance to help his team win the Open Div. Bowl after suffering an ankle injury on the game’s opening kickoff. The Spartans would lose to St. John Bosco-Bellflower 20-14. He wasn’t going to be deterred the second time around.

The speedy-yet-powerful 5-foot-8, 185-pound running back put together what can be argued as the best state championship bowl game performance by a De La Salle running back. He had 31 carries for 268 yards and four touchdowns. The rushing yards set an Open Div. Bowl record, surpassing former Spartans running back Lucas Dunne’s 240-yard effort in 2010. Dunne also had four scores. Custer, unlike Dunne, was also on the field playing defense for a good amount of the game and was credited with one tackle and one pass break-up.

It was an exclamation-point effort on an outstanding season. Custer closed the year with 1,924 yards rushing and 26 total touchdowns. As a rotating member of the secondary on defense, he finished with 23 tackles and 1.5 sacks.

After a 1,141-yard sophomore year in 2013, Custer will go into 2015 with a better-thangood opportunity to become the Spartans all-time leading rusher. He’ll be joined in the backfield by Andrew Hernandez, who rushed for more than 1,600 yards as a junior this year. It’s a combination that has future opponents wincing and the De La Salle coaches smiling.

“I’m just glad they’re coming back next year,” De La Salle defensive coordinator Terry Eidson said of the two running backs following the state bowl victory. “I have two daughters and those are the kind of kids you’d like to have take your daughter out. They’re great kids.”

THE CUSTER FILES ›› THE STATS: He rushed for 1,942 yards, a single-season total which placed him No. 6 on the progam’s all-time list. He rushed for 24 TDs without a single fumble lost and also had a receiving and a special teams score. ›› SIGNATURE PERFORMANCE: Without question it came in the CIF Open Div. Bowl game. Custer rushed for 268 yards and 4 TDs to help the Spartans win 63-42. ›› ON HIS 2015 GOALS: “Not to get tackled by only one person. I don’t want to get taken down by the first person who touches me. I want to get past him, and at least the second guy maybe tackles me, but get up field as fast as I can.”

Honorable mentions ›› TREVOR REINHART (Marin Academy), Sr., Cross Country: One of the Bay Area’s most-decorated distance runners over the past four years added his second state title, winning the CIF Div. V State race in a time of 14 minutes, 59 seconds. ›› MILES HARRISON (Clayton Valley Charter), Sr., Football: He rushed for 2,709 yards and had a total of 34 TDs as he lead the Eagles to the CIF Div. II Bowl (where he rushed for 323 yards and scored 5 TDs in a 34-33 loss).

Phillip Walton

BOYS COACH OF THE YEAR: Justin Alumbaugh, De La Salle, Football — Too often De La Salle coaches are overlooked because of talented rosters and perceived ease of victories. Alumbaugh’s team faced a plenty of adversity in 2014 via injuries, inexperience and a grueling schedule. He didn’t let it keep him from his first CIF Open Bowl title as head coach, though. The Spartans went 14-0 and finished No. 1 in the state.

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January 15, 2015

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MALE RISING STAR: Najee Harris (Antioch), Sophomore, Football — He was on a number of preseason watch lists, including our own, but nobody saw Harris’ 2,263-yard season coming.

He was an absolute force for an Antioch team which won seven games. He scored 23 TDs and added 21 2-point conversions for a total of 180 points.

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Playing girls volleyball for Archbishop Mitty is unlike any experience at approximately 99 percent of the other varsity high school programs across the state.

Already a two-time state champion with the Monarchs, Alexa Dreyer stepped into her senior leadership role this season knowing exactly what to expect.

“Our ultimate goal was to win state,” Dreyer said. “We even practiced the dog pile celebration just in case we won.”

That’s how committed and confident Mitty volleyball teams are. It’s unclear if the eventual state-championship celebration mirrored the practiced one, but there was little doubt that the 39-3 Monarchs were one of the best teams in the nation after a third-straight CIF Division II state title.

And despite an array of talent, it was Dreyer who provided the steadying force for the Monarchs.

The 6-foot-4 middle blocker led Mitty with 286 kills and her 48 percent hitting percentage was tops among the Monarchs‘ primary attackers. She contributed 61 blocks and provided 26 aces among 125 service points. But the stats only tell half of it.

“I think she has a huge desire to be successful,” Mitty coach Bret Almazan-Cezar said. “Whatever people say and whatever challenges she has, she’s constantly pushing herself.”

Almazan-Cezar and Dreyer have been paired together since Dreyer was in seventh grade.

“I remember that she was tall and learning how to walk,” the coach said with a laugh. “It can be great to be tall as a girl, but it can also be a burden” In 2014, Dreyer’s height and athleticism was a burden only to the Monarchs’ opposition.

Naturally, Dreyer was the first to speak of the rest of the team.

“I was part of three state championships, and this one was probably the most special because of how close I was with everyone on the team,” she said. “I feel like our team was strong overall. Every single position was filled. There were no holes. There were no stars.

We all did our parts.”

After a four-set loss to Sacred Heart Cathedral-S.F. in the West Catholic Athletic League championship on Nov. 6, Mitty closed the year with seven straight victories and dropped just two sets along the way. Over four state playoff games, Dreyer compiled 45 kills with a kill percentage of 59 percent. She mixed in 10 blocks as well.

Dreyer will begin her collegiate career at UCLA this fall — another program with a legacy of producing championships.

“I’m ready for the challenge,” she said.

THE DREYER FILES

›› THE STATS: She finished with a team-best 286 kills, including 10 in a four-set Div. II state championship victory. She also compiled 61 blocks, 26 aces and 125 service points. ›› SIGNATURE PERFORMANCE: In her team’s only other four-set match of the state playoffs, Dreyer provided a season-high 20 kills and added three blocks in a quarterfinal win over Rocklin. ›› ON FALLING IN LOVE WITH VOLLEYBALL: “I think I was in fifth grade when my mom took me to my first volleyball tryout. I was taller than everyone and I realized being tall in volleyball was an awesome thing and it wasn’t something to be ashamed of. I did the jump test and height test and they put stars up next to my name. I felt special and I said ‘Oh, this is my thing.’”

Honorable Mentions

James K. Leash GIRLS COACH OF THE YEAR: JJ Utchen, Monte Vista, Volleyball — After years of frustration, the Mustangs finally ended their league and section titles droughts. With a class roster full of senior leadership, Utchen guided Monte Vista to its first East Bay Athletic League title since 1996 and its first first NCS crown since 1995.

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›› KAT KLASS (San Ramon Valley), Sr., Water Polo: The Stanford-bound Klass completed her four-year Wolves career with a fourth-straight NCS title. She scored 127 goals and finished with a school-best 492 for her career. ›› KATHLEEN SCAVO (Justin-Siena), Sr., Golf: In her final CIF postseason, Scavo shot a one-under 71 to tie for 3rd at NorCal’s, and an even-72 for a solo-2nd at the state championships.

FEMALE RISING STAR: Sara Choy (Sacred Heart Prep), Freshman, Tennis — Choy took the Central Coast Section tennis world by storm in 2014. She went a perfect 31-0 and closed her year as the CCS Singles champion. Tennisrecruiting.net ranks her among the Top 25 freshmen in the nation.

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STARTERS

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James K. Leash

January 15, 2015

The mind-boggling numbers alone tell the story of perhaps the greatest season and career that a high school quarterback has ever put together.

But there is so much more than just numbers that make Jake Browning’s national- and state-record setting accomplishments truly special for anyone who was a part of, or witnessed, Folsom football in the last three years.

“Several times after playoff games in which Folsom absolutely demolished teams, players from opposing teams—including defensive backs that had just given up multiple touchdowns on Jake Browning passes all night long—approached him just to shake his hand,” veteran Sacramento Bee preps writer Joe Davidson said. “Long after the game was over, guys would come up to Jake and tell him that it was an honor to play against him.

“One player from Stagg even told (Browning) that he would tell his grandchildren someday about playing against him.”

Browning’s 2014 season — 5,790 yards passing and a national record-tying 91 touchdowns, while also setting the national record for career passing TDs at 239 — was definitely a tale that will be spun for generations to come. While there may be debate as to whether the Washington-bound Browning is the greatest NorCal high school QB in history, there is no debate that the state will not soon see anything like Browning and Folsom’s 2014 season.

“This season was an exclamation point on a great run for the senior class at Folsom,” CalHi Sports editor Mark Tennis said. “Playing 46 games in three seasons is insane and contributed to some of his stats, but you don’t play that many games unless you are extremely talented and have a great team around you.”

Tennis pointed out past stars at quarterback in the state such as Del Oro’s Randy Fasani and Santa Margarita’s Carson Palmer as individuals that may have been the greatest QBs in California history based on size, arm strength and numbers. But the longtime journalist and keeper of state athletic records is certain that Browning’s 2014 numbers are unprecedented and not likely be matched.

“He is definitely the greatest quarterback in state history statistically,” Tennis said. “And the only person who might come close to his numbers would be the next quarterback from Folsom or another successful school with an up-tempo offense that starts for three seasons.”

Davidson did not hesitate to crown Browning as the “best high school quarterback I’ve ever seen,” but also credited Folsom’s star with other unparalleled attributes.

“Not only is he the most prolific player in national history, but he’s probably the most humble athlete this area has ever seen,” Davidson added. “He genuinely speaks about the importance of his teammates and coaches and is sincere when he says that the friendships and memories from his football career are more important than any numbers.”

Those numbers should stand for some time, and so will the memories of his greatness. ✪ — Jim McCue

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Miles Harrison QB – JAKE BROWNING | Folsom | Sr. | 6-2, 210 Three-year starter became the most prolific quarterback NorCal has ever seen, setting or equaling national marks for career TDs (239) and single-season TDs (91) as well as the state mark for career yards (16,775). Browning led the Bulldogs to the CIF Division I State Bowl Championship and finished with 5,790 yards and 91 TDs with just seven INTs.

RB — ANTOINE CUSTER | De La Salle-Concord | Jr. | 5-8, 185 Just a junior, Custer will have a chance to go down as the most productive RB ever for a program with a rich history at the position. He rushed for 1,942 yards and 24 TDs without a single fumble lost. He also had a receiving and a special teams TD. In the CIF Open Div. Bowl, he rushed for 268 yards and 4 TDs to help the Spartans win 63-42.

RB — MILES HARRISON | Clayton Valley Charter-Concord | Sr. | 5-10, 205 No player meant more to a NorCal CIF Bowl representative than Harrison did. That was never more evident than in the bowl game itself when he rushed for 323 yards and 4 TDs on a bowl gamerecord 50 carries. He also caught a 40-yard TD pass in the 34-33 loss. For the season, Harrison rushed for 2,709 yards with a total of 34 TDs. WR – COLE THOMPSON | Folsom | Sr. | 6-0, 195 Harvard-bound receiver set state record with 34 TD catches and led Sac-Joaquin Section with 1,705 receiving yards. In his first year as a starter, Thompson had 79 catches and averaged 21.6 yards per catch and 106.6 yards per game.

WR – JORDAN GENATO | Terra Nova-Pacifica | Sr. | 6-0, 180 The main target in QB Anthony Gordon’s record-setting season caught 104 passes for 2,000 yards and 22 TDs. Genato went over 100 yards receiving in 11 games and led Terra Nova to the Central Coast Section Division IV title.

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Cole Thompson

Tyler Petite

Jack Dreyer

TE — TYLER PETITE | Campolindo-Moraga | Sr. | 6-5, 230 Headed for USC, Petite could be a physical run blocker and a dangerous threat in the passing game. He nearly reached 1,000 yards receiving (969) on just 37 catches and had nine TDs. He had 4 sacks on defense with an INT and two forced fumbles.

OL — DREW SULLIVAN | De La Salle | Sr. | 6-3, 330 The Cal-bound senior captain was the linchpin to a Spartans line that dominated opposing front sevens and led the way for massive rushing seasons for both Custer and fellow junior ballcarrier Andrew Hernandez. De La Salle averaged more than 400 rushing yards per game.

OL – CODY CREASON | Folsom | Sr. | 6-3, 285 The Arizona-commit protected his record-setting QB and also opened up lanes for a Folsom rushing attack that added 150 yards per game at a clip of seven yards per carry. Creason was a three-year starter on a line that was the catalyst for a high-powered offense.

OL – JACK DREYER | Serra-San Mateo | Sr. | 6-8, 290 The Stanford-bound big man was the key cog in Serra’s offensive push this season. Earned WCAL Most Valuable Lineman honors for his work at left tackle. Also a tremendous student, Dreyer maintains a GPA above 4.0.

OL – DARRIN PAULO | Grant-Sacramento | Sr. | 6-6, 330 He anchored a massive line that led the way for a ground game that gained nearly 350 yards per game and 8.5 yards per carry. Paulo is considering multiple offers from Division I programs, including most Pac-12 programs.

OL – TEVITA MUSIKA | Milpitas | Sr. | 6-2, 330 Named the SCVAL De Anza lineman of the year for his road grading prowess on a Milpitas team that finished 12-1 and rushed for nearly 2,800 yards on the season. Also played a big role on defense.

K – ANDREW FERRERO | St. Ignatius-S.F. | Sr. | 6-2, 175 Possessor of one of the area’s strongest legs, Ferrero was WCAL co-most valuable kicker and made a CCS-best nine field goals. He had a long field goal of 49 yards and also served as the team’s punter.

reserves QB — ANTHONY GORDON | Terra Nova-Pacifica| Sr. | 6-3, 180 | 4,899 yds., 49 TD QB — MITCH DANIELS | Concord | Sr. | 6-2, 193 | NCS-bests 3,928 yds. and 55 TD RB – TREY NAHHAS | Monterey Trail-Elk Grove | Sr. | 6-1, 180 | 2,599 yds., 34 TD RB – MARCEL BROOKS-BROWN | Rio Linda | Sr. | 5-11, 210 | 2,471 all-purpose yds., 34 TD RB — LaVANCE WARREN | McClymonds-Oakland | Sr. | 5-8, 185 | 2,300 yds., 30 TD in 12 games RB — NICK FADELLI | Campolindo | Sr. | 5-11, 190 | 36 total TDs for CIF D-III champs WR – JOSIAH DEGUARA | Folsom | Sr. | 6-3, 205 | 114 receptions, 1,671 yds., 24 TD WR — KERR JOHNSON JR. | Analy-Sebastopol | Sr. | 5-11, 175 | 1,209 yds., 22 TD, 21.5 yds/catch WR — MASON KNIGHT | Concord | Sr. | 5-10, 180 | 89 rec., 1,370 yds. & Bay Area-best 23 TDs OL — JAMES McBRIDE | Sutter | Sr. | 6-4, 300 | 1st-team all-section tackle for 13-1 Huskies OL – JOHNNY CAPRA | Placer-Auburn | Sr. | 6-6, 290 | Cal commit

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The tackles are as identifiable as the player who makes them. No one hits like Ben Burr-Kirven.

Gator defenders are taught to tackle the same way. They wrap up ballcarriers and hold their heads high in textbook fashion while making hits. But Burr-Kirven accelerates through the runner, transferring the force of a ballcarrier’s forward motion into something much stronger — the force of will.

“In all my years of football,” said Sacred Heart Prep-Atherton coach Pete Lavorato, a 10-year Canadian Football League defensive back, CFL assistant, and 20-year high school coaching vet, “I’ve only seen a few guys do what Ben does.”

Sacred Heart Prep is a former women’s boarding school with so few students (603) that it ranks 95th out of 125 in the Central Coast Section in enrollment. Only four schools in the section have smaller enrollments and play 11-man football.

Burr-Kirven, the 6-foot, 205-pound linebacker who is headed to the University of Washington, led the Gators to a 13-0 record that included unprecedented playoff victories over Oak Grove-San Jose, Los Gatos, and Bellarmine-San Jose – schools that define traditional football dominance in the South Bay. After missing the first five games with a partially torn Achilles tendon that required a platelet-rich plasma injection, Burr-Kirven returned for the Oct. 17 Peninsula Athletic League showdown against Terra NovaPacifica, a team the Gators had never beaten. Burr-Kirven ran for 143 yards on four carries, scored four touchdowns, and had 12 tackles and two sacks in a 49-28 road victory.

Burr-Kirven totaled 116 tackles, carried 106 times for 862 yards in a part-time offensive role, and scored 19 touchdowns. In the 14-0 Open Division championship win over Bellarmine, he ran for both scores and had 11 tackles as the Gators pulled off the impossible.

“He really raises the bar for everybody,” Lavorato said. “I don’t want to diminish how wonderful all the guys played this year, but did Ben help everybody else get better? Absolutely.”

SportStars recognizes Burr-Kirven as the Northern California Defensive Player of the Year. He has received plenty of other accolades as well. Among them: Cal-Hi Sports State Small Schools Player of the Year and being among seven finalists for California’s Mr. Football.

“As much as I’ve learned in how to be a good football player, I’ve learned so much more about what it means to be a man,” Burr-Kirven said. “That’s the biggest takeaway.

At Sacred Heart you’re taught that, yes, you’re a football player, but you’re a student first. We’ve been taught to be humble before anything else.”

Still, the football wasn’t bad either, and Burr-Kirven simply was the best. He sought to demoralize his opponent.

“I’ve learned that the best way to beat your opponent is to wear them down mentally and physically,” Burr-Kirven said. “You want, at the end of the game, when you see the guys coming in for the handshake line, they’re beat up, they’re bloody, they’re wincing, they’re walking funny.

That’s what you want. That’s how I’ve always played the game.

“I’d rather be tough and physical than finesse. I’m not going to be grabbing ankles. I’m going to hit you as hard as I can, and you hit me as hard as you can and we’ll see who wins.”

This season, the team that hit harder was Sacred Heart Prep. Every time.

— David Kiefer Norbert von der Groeben

January 15, 2015

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Khalil Hodge DL – SAM WHITNEY | Folsom | Sr. | 6-3, 225 Sacramento State-commit was leader of stingy Bulldogs’ defense that allowed just 10 points per game. Whitney had a team-high 13 sacks for a total loss of 134 yards.

DL – BOSS TAGALOA | De La Salle-Concord | Jr. | 6-3, 290 Dominant defensive lineman was at his best on the biggest stage, recording three sacks in the Spartans’ CIF Open Division Bowl win over Centennial-Corona. Finished with 31 tackles (nine for loss) and 6.5 sacks.

DL – GABE McCOY | Pittsburg | Sr. | 6-2, 220 One of Northern California’s premier edge rushers made his living in the backfield for one of the area’s top defenses. Racked up 17.5 sacks and 25 tackles for loss, forced two fumbles and even blocked a punt.

DE/LB – JACOB MURRIETA | Kennedy-Fremont | Sr. | 6-3, 220 He did everything for a Kennedy squad that finished 10-0 in the regular season, but his biggest value came in his ability to rush the passer. Tied for seventh in the nation (acc. to MaxPreps.com) with 25 sacks and also recovered two fumbles.

LB – CAMERON SMITH | Granite Bay | Sr. | 6-3, 225 The USC-commit was a three-year starter that won a 2012 state bowl championship and recorded 470 tackles and 11 interceptions in his career. In 2014, Smith had a team-high 148 tackles and 4 INTs. LB – KHALIL HODGE | St. Mary’s-Stockton | Sr. | 6-0, 225 Led the state with 262 tackles and added 4 INTs during the Rams’ run to the Sac-Joaquin Section Div. II final. He compiled 382 tackles and 6 INTs in his two years as a starter.

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Boss Tagaloa

Isaiah Langley

Jared Rice

LB — BEN BURR-KIRVEN | Sacred Heart Prep-Atherton | Sr. | 6-0, 200 The Washington-bound standout produced 117 tackles, two INT (one ret. for a TD), two sacks and a a forced fumble — all in just 8 games, after missing the first five of the season due to injury. He had 11 tackles in the CCS Open Div. final as the Gators defeated Bellarmine Prep-San Jose to close out a perfect 13-0 season.

DB – JAKOB MAGANA | Downey-Modesto | Sr. | 5-8, 135 His 14 interceptions were good for most in the state and second in the entire nation. Magana led the Knights to a third straight league championship, clinching the title with three INTs on the final night of the regular season.

DB – JORDAN PARKER | Pittsburg | Jr. | 6-0, 185 Emerged as one of the top big-play threats on a Pittsburg defense full of them in 2014, he tallied five interceptions and 10 pass deflections in his first season as a Pirate, setting the stage for what should be a busy recruiting process.

DB – ISAIAH LANGLEY | Foothill-Pleasanton | Sr. | 6-0, 165 One of the most dynamic two-way threats in Northern California, Langley returned both a fumble and an interception for touchdowns this season. The multi-talented playmaker will head to USC in the fall.

DB – PRENTISS REID | Salesian-Richmond | Sr. | 6-1, 175 An unquestioned veteran leader for the NCS Div. V champion Pride, Reid intercepted six passes to earn TCAL-Rock Division Defensive Player of the Year honors. Reid wasn’t afraid to make a tackle either, recording 103.

UTIL – JARED RICE | Central Catholic-Modesto | Sr. | 6-5, 210 Three-time state champion capped an impressive career with 2 INTs to go with a pair of TD catches in the 2014 Division IV state final. Rice had 32 catches for 581 yards and 10 TDs and added 8 INTs as one of the state’s top safeties.

reserves DL – SAI TA’AMU | Elk Grove | Sr. | 5-9, 230 | 71 tackles, 22.5 TFL, 12 sacks DL — DEVIN ASIASI | De La Salle | Jr. | 6-4, 225 | 5-star talent had 33 tackles, 5 sacks DL — STEVEN DINNEEN | St. Franics-Mountain View | Sr. | 6-5, 220 | 99 tackles, CCS-high 14 sacks LB — JAMES OUTMAN | Serra-San Mateo | Sr. | 6-2, 200 | WCAL Co-Player o/t Year LB – CHARLIE RAMIREZ | Pittsburg | Jr. | 5-10, 180 | 112 tackles, 25 TFL, 8 sacks, 4 INT LB – SAM WHITTINGHAM | Folsom | Sr. | 5-11, 205 | 119 tackles, 5 sacks, 1 INT LB — NICK TOMASIN | Enterprise-Redding | Sr. | 6-0, 230 | 134 tackles; Northern Section Def. Player of the Year DB – JEVARI ANDERSON | De La Salle | Sr. | 6-1, 205 | 33 tackles, INT; all-around standout DB – RON SMITH | St. Mary’s-Berkeley | Sr. | 6-1, 165 | 6 INT; team allowed 13.2 PPG UTIL — CHRISTIAN RITA | Milpitas | Sr. | 6-0, 180 | 9 INT (5 for TDs); 8 TD catches, 3 punt ret. TDs UTIL – JUSTICE SHELTON-MOSLEY | Capital Christian-Sac. | 1,906 all-purpose yards, 29 TD, 6 INT UTIL — WILLIE WILLIAMS | Liberty-Brentwood | Sr. | 6-1, 180 | 1,550 all-purpose yds., 16 TDs

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Wrestling notebook

Folsom’s Lorenzo De La Riva, right Berry Evans III/File

Bringing home the Stetson ›› Gilroy’s run of dominance in the Central Only in high school wrestling could a simple white cowboy hat mean so much, but when it Coast Section doesn’t appear to be ending anycomes to early season indicators of what the time soon. The Mustangs landed four placers at postseason could look like, very few trophies carry the Doc B, led by fourth-place finishes by brothers as much weight as the prize for winning a title at Matt and Mark Penyacsek and Nick Aguilar. the Doc Buchanan Invitational.

Gilroy tied perennial state-power Bakersfield for Held Jan. 10-11 at Clovis High, the Doc B shed eighth, just one spot and five points behind Fola little light on what wrestling fans can expect for som for top NorCal team honors. the rest of the season. From a team perspective, ›› The fact De La Salle-Concord sophomore it didn’t come as a shock that the host Cougars Daryl Aiello brought home a medal from Clovis rolled to the title. That they easily outdistanced wasn’t a huge surprise, but the way he got to his visiting Bergen Catholic of New Jersey showed third-place finish at 220 pounds was noteworthy. just how dominant Clovis appears this season.

Aiello went 6-1 at the tournament, with his only loss Israel Saavedra Three Northern California wrestlers brought the coming against No. 1 seed Kai Dill of Buchanan in coveted hat home, led by Modesto junior Israel the quarterfinals. Aiello recorded all six of his wins Saavedra at 126 pounds. His 8-4 win over Buchanan-Clovis’ by pinfall in an impressive stretch that included a stick of Mark Durbin Lloren showed Saavedra’s quest for a third California Penyacsek, who was ranked No. 5 in the state, in the first round Interscholastic Federation title is alive and well. Expect Saavedra of the third-place match. It likely won’t be long before Aiello rockto sit atop the 126-pound rankings all the way to Bakersfield. ets upward from the No. 23 state ranking he took to Clovis.

Sac-Joaquin Section wrestling fans likely paid particular atten›› While Southern California focused on the Doc B, several tion to the 160-pound championship match. Ponderosa-Shingle of NorCal’s top wrestlers stayed in the region to take part in the Springs’ Zack Velasquez scored a hard-fought 3-1 win over Folsom’s Lorenzo De La Riva in what could be a preview of the Joe Rios Memorial hosted by Chico and Durham High Schools.

SJS finals. De La Riva had a very impressive semifinal result Del Oro-Loomis ran away with the team title thanks to 11 top-four though, beating state No. 1 Dominic Kincaid of Clovis in sudden finishers. Benicia, Liberty-Brentwood, Spanish Springs-Sparks death to reach the final.

(Nev.) came next and Chico and Enochs-Modesto’s McCoy Kent rounded out the NorCal Las Lomas tied for fifth. Corning champion list, surviving a handful of tough matches to claim a finished ninth and won the title at 145 pounds. Kent entered the tournament ranked No. 1 in small-school title led by the state and he’ll stay there for the foreseeable future after beatthird-place heavying Santiago-Corona’s Jeremy Thomas 3-2 in the final. weight Gavin Nye. A few other notes from around the state wrestling scene so far — SportStars staff this season:

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Records are through Jan. 11 1. (1)

— St. Mary’s-Stockton

12-1

2. (2)

— St. Ignatius-S.F.

12-1

3. (3)

— Miramonte-Orinda

13-1

4. (4)

— St. Mary’s-Berkeley

11-4

5. (5)

— Pinewood-Los Altos Hills

8-2

6. (6)

— Vanden-Fairfield

12-2

7. (7)

— Carondelet-Concord

11-1

8. (8)

— Brookside Christian-Stockton

13-1

9. (9)

— Archbishop Mitty-San Jose

9-3

10. (10) — Dublin

14-1

11. (11) — Eastside Prep-Palo Alto

11-3

12. (12) — Salesian-Richmond

13-2

13. (13) — Berkeley

8-5

14. (14)

—

Scotts Valley

11-2

15. (15) — Sacramento

7-5

16. (16) — Antelope

12-1

17. (17) — Oak Ridge-El Dorado Hills

14-3

18. (18) — James Logan-Union City

11-3

19. (19) — Modesto Christian

10-4

20. (20) — Inderkum-Sacramento

14-2

DROPPED OUT

None

BIGGEST MOVER:

Well, actually, there wasn’t any movement at all. The only teams that lost, lost to teams above them in the rankings, and that’s what’s supposed to happen. The sad truth is that once league play begins, the elite teams tend to just roll along, as seldom — except for the West Catholic Athletic League — are there more than two top 20 teams in any one league. But we do have plenty of Martin Luther King weekend events to look forward to, so expect some shakeups then. For now, though, the status quo rules.

TEAMS STILL RANKED FROM PRESEASON TOP 20: 16 26

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January 15, 2015

Sierra Smith

Jonathan Hawthorne photo

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Jam-Packed Sierra Smith’s emotional reward and other highlights from the West Coast Jamboree, plus an MLK Classic glance Despite a closely-contested final from a strong St. Ignatius squad, the St. Mary’s-Stockton girls basketball took care of business in the West Coast Jamboree Platinum Division final on Dec. 30 at Las Positas College.

Rams’ 5-foot-9 guard Mi’Cole Cayton would take home the Scoop Jackson MVP award for the Platinum Division after posting 16 points, five rebounds, five steals and three assists in the 60-51 finals victory. However, the better postgame award story belongs to sophomore guard Sierra Smith. She was honored with the Jim Capoot Award which celebrates the tournament’s best example of sportsmanship and inspirational play.

But the rest of the story is the moving part.

In November of 2011, Jim Capoot, the former Vallejo High girls basketball head coach who led his team to the 2009 CIF SacJoaquin Section Division II championship, was killed in the line of duty as a Vallejo police officer.

Smith is the daughter of Kindred Ross, an assistant to Capoot at Vallejo when they won the CIFSJS title and until his tragic murder. Nine-year old Sierra was a ball girl on the 2009 championship team and on the 2010 team as well.

“That day I had a middle school game and when I got home I found out he died,” Smith said. “Jim was in my life. I was at every game and every practice. I wouldn’t be where I’m at without him.

I was just nine and he would let me practice with the high school varsity girls. Once I found out he died I lost part of who I was. He was really close to me.”

Besides Sierra and her mother, Capoot was also close to her older brother Jason Galbraith.

“My brother is only a Marine because Jim was a Marine,” Smith said.

Sierra knew about the Jim Capoot Award and its criteria and dreamed of winning it last year as a freshman.

“I remember last year I cried when I didn’t win because I thought I let him down,” Smith continued. “When my name was called this year (pause and sigh), at that moment all I could think about was I knew Jim was proud of me. This year for sure I made him proud.”

Smith had seven points, five assists and three steals in the championship game. One day earlier she posted 13 points, eight assists and four steals in a semifinal win over South Medford.

BATTERING RAMS: Aside from Cayton, and Smith to a lesser degree, St. Mary’s showcased the West Coast Jamboree crowd just how deep its nationally-ranked team is.

Aquira DeCosta, a 6-foot-2 freshman phenom, had a monster double-double against St. Ignatius. DeCosta finished with 14 points and 17 rebounds. She can play any position on the court, and is considered by many analysts as one the top girls from the class of 2018 in the country.

Meanwhile, the 5-foot-8 Angel Johnson was able to go up against the big girls from St. Ignatius. With 10 rebounds (nine points), the Rams junior had more rebounds than any of the Wildcats girls.

“I don’t expect her to dominate inside but Angel just continues

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to over achieve,” Rams coach Tom Gonsalves remarked.

EYE ON ST. I: St. Ignatius showed why it was the Bay Area’s top team and deserving of its state No. 6 state ranking coming into the Jamboree. With the win over previous No. 4 Chaminade-West Hills in the semifinals and the effort against St. Mary’s, it’s likely the San Francisco girls will stick around in the upper half of the rankings.

Saint Mary’s College-bound Sydney Raggio had a gamehigh 17 points with seven rebounds in the championship and Columbia-bound 6-foot-3 Josie Little had eight points and nine rebounds.

The guards for St. Ignatius played as well as anyone has against the pressure of St. Mary’s-Stockton this season. UC San Diego-bound Jolene Yang led the backcourt with eight points and four assists.

“We didn’t shoot well and their pressure did have a lot to do with that. Still, it was a great week for us,” said Wildcats head coach Mike Mulkerrins. “I’d sure love to play them again and it would be great if it was in the NorCal Open Division title game.”

CARONDELET ROLLS ON: Their All-State point guard has graduated and their decorated coach of more than 20 years retired, but the Cougars looked nothing like a team in transition as it cruised to a Diamond Division title.

Carondelet used a balanced scoring attack and the Tournament MVP-play of point guard Marcella Hughes to post double-digits wins over Berkeley, Sacramento and Bishop Manogue-Reno (NV.). The Cougars showcased a good amount of depth and a lot of young talent that will only get better with experience.

“Team play has been the biggest key so far,” Leslie said after the team’s semifinal blowout of Sacramento. “We’re minus that one superstar, but together we’re very good. As they embrace that, we’re getting better and better every game. We’re getting better defensively too. So once we're really good defensively, we’ll really be scary.”

BOYS BASKETBALL

MLK LINEUP LOADED: De La Salle’s premier mid-season Martin Luther King Classic Showcase at Cal’s Haas Pavilion has a stellar slate of games once again.

The Jan. 19 event will feature six games highlighted by a 5:45 p.m. showdown between the host Spartans and defending CIF Div. III state champion Chaminade-West Hills. De La Salle was 11-1 through Jan. 12 with its lone loss being a six-point defeat to Bishop Montgomery-Torrance (the defending CIF Div. IV state champ) in a SoCal tournament championship on Dec. 30.

Chaminade was 14-2 and through Jan. 12 and is lead by Montana-commit Michael Oguine. Oguine averages 23 points and eight rebounds a game for the Eagles.

Other intriguing matchups at the showcase include: Berkely vs.

El Cerrito (10:30 a.m.), Salesian-Richmond vs. St. Mary’s-Stockton (2 p.m.) and Archbishop Mitty-San Jose vs. Moreau CatholicHayward (7:30 p.m.)

— Harold Abend & Chace Bryson

Records are through Jan. 11 1. (1)

— Bishop O’Dowd

7-2

2. (2)

— Folsom

13-3

3. (3)

— Archbishop Mitty-San Jose

8-3

4. (4)

— El Cerrito

12-2

5. (5)

— De La Salle

11-1

6. (6)

— Moreau Catholic-Hayward

8-5

7. (7)

— Drake-San Anselmo

14-2

8. (8)

— Campolindo-Moraga

12-2

9. (9)

— Sacramento

11-4

10. (11) ▲

St. Francis-Mountain View

10-1

11. (14) ▲

Monte Vista-Danville

12-2

12. (10) ▼

Modesto Christian

10-3

13. (12) ▼

St. Mary’s-Stockton

10-5

14. (13) ▼

San Ramon Valley-Danville

12-2

15. (17) ▲

Woodcreek-Roseville

14-3

16. (19) ▲

Pleasant Grove-Elk Grove

10-4

17. (NR) ▲

Liberty Ranch-Galt

15-1

18. (18) — Serra-San Mateo

9-3

19. (15) ▼

Salesian-Richmond

10-4

20. (NR) ▲

Granada-Livermore

11-3

DROPPED OUT No. 16 Jesuit-Carmichael and No. 20 Kennedy-Sacramento

BIGGEST MOVER Among the team’s that were ranked entering January,

Monte Vista made the biggest climb — jumping three spots to No. 11 thanks to a 66-64 win over No. 2 Folsom on Jan. 10. We chose not to dock Folsom for the loss because

it would mean dropping them behind a No. 3 Mitty team

which the Bulldogs already own a win over. A two-point loss to ranked team didn’t seem like a big enough hiccup to do

that. Liberty Ranch-Galt also moved three spots by debut-

ing at No. 17. The Hawks’ biggest win so far appears to be an 84-81 win over Cosumnes Oaks-Elk Grove.

TEAMS STILL RANKED FROM PRESEASON TOP 20: 14

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ABC’s of ATVs Want to make ATV riding an all-inclusive activity for you family? Here’s a few things to consider as you get started

A

By natalie lohi | For SVRA

TV riding can be a fun, healthy, family activity.

While many, experienced parents begin their children on tiny dirt bikes (yes, they can be equipped with training wheels), others opt to start their kids on four wheels. ATVs come in all different sizes and offer families the ability to enjoy the great outdoors, together — in a very exciting way.

ATV riding is a healthy activity. Did you know that when using proper technique, you will work all your major core muscles, hips, thighs, arms, gripping muscles and even your heart? Riding an ATV is quite a workout!

Unlike driving a car, you use major muscle groups to maneuver the machine and safely navigate the terrain.

This is called “active riding” and is the reason why riding is such good exercise.

Even more importantly, active riding is crucial to the safety of the rider. Yes, ATV riding is very fun and many children enjoy this form of recreation, but ATVs are not toys. They are heavy machines with often powerful motors. So how can you enjoy this sport with your child safely? It begins with proper training and ends with proper supervision.

In the state of California, there is no age minimum to be able to ride an ATV. Rather, the law states that anyone using an off-highway vehicle must be able to reach and operate all controls. Putting a child on an ATV that is too big OR too small is a dangerous mistake (see the graphics for proper fit). Children MUST be able to comfortably reach the gas and breaks (both hand and foot) with no stretching or tip-toeing. Conversely, a child who is too big for a particular ATV will not have the proper range of motion for turning and maneuvering. Even though he or she can reach everything, they cannot do so properly and are in violation of the Reach and Operate law.

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Some other things to consider: ATVs can be modified in a number of ways for young children just starting out. A kill switch can be installed so a parent walking behind the child on a track can shut the machine down as needed. Also, an ATV can be modified to only reach a minimum speed. Of course, fitting your child properly with safety gear is also very important. All riders should always were a helmet, eye protection, over-theankle footwear, and long pants/sleeves and gloves. There is also additional riding gear available such as knee and elbow protection, chest protectors, and neck and spine protection.

The most important way to ensure your child’s safety is to enroll him or her into an ATV Safety course. This is a class taught by ATV professionals who will teach your children all they need to know to begin enjoying this sport. Children are taught how to identify parts of the machine and how to safely operate it — from starting and stopping, to traversing hills and turns. They are also instructed in trail etiquette and environmental responsibility.

This course provides its students with an ATV safety certificate which is required by law. Adults must supervise their children when riding ATVs and be in possession of this certificate. Children aged 14-18 may ride unsupervised, but must have their own safety certificate.

The California State Parks Off-Highway Vehicle Division offers these classes for children 17 years of age and younger, free of charge (and often reduced rates for adults), at many of our State Vehicular Recreation Areas.

Visit www.ohv.parks.ca.gov for details. You can also sign up the entire family for free through most ATV sales locations if you buy a new machine. Finally, you can call the ATV Safety Foundation at (800) 887-2887.

With proper training and supervision, OHV recreation can be an ideal way to spend quality family time together, and experience the great outdoors. ✪ Subscribe to the Digital Weekly at SportStarsOnline.com

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capitol Many of NorCal’s top rugby programs prepare to begin anew at the renown Sacramento Kick-Off Tournament

O

k

By mark carney | Contributor

n Jan. 24, high school rugby programs from throughout the North State will get their competitive scrum on for the first time in 2015. That will be the opening day to the two-day Sacramento Kick-Off Tournament — an event with a modest 30year history that has taken a big leap forward over the past decade.

The KOT was started in 1984; two years after the first high school start-up match between Del Campo-Fair Oaks and Piedmont International Touring Side (PITS) in 1982.

Up until 2005, the KOT was a Sacramento Valley Youth Rugby Organization (SVYRO), teaching-oriented, game-scrimmage tournament. Coaches could come on the field to provide instruction on strategy, tactics, and methods of play. The event languished in the late 90s as the number of greater-skilled teams multiplied throughout the region and play moved naturally toward a more competitive setting — which lowered the level of participation in the low-key KOT. In 2005, the Try For Others Foundation, which seeks to help former rugby players who have had traumatic accidents on or off the field, sought seed money to fund itself. The KOT was used as the platform for that fundraising, and members of the Sacramento Rugby Foundation assisted in the planning and execution of the tournament.

Since then, the Sacramento Rugby Foundation has managed and run the tournament.

The event is now utilized as a fundraiser for SVYRO with funds going towards the assistance of player dues scholarships, All-Star travel assistance and camps and clinics in the Sacramento Valley.

As the official beginning to the High School Season, the KOT is still utilized as a teaching tournament in the sense that for many players, this is the first live game action they will have played in. Early in the year, knowledge of the game is just developing, meaning the KOT is the breeding ground for future stars of the league, college and International players.

In more recent years, with the ever-increasing popularity of the sport in college, recruiters have begun attending to scout out potential talent and providing information to athletes on the application process to their respective institutions.

The KOT is a fun-filled, festival-like atmosphere that the whole family can enjoy. Although the KOT is open to every NCYRA Club, not all attend. Many Clubs are not in a position with numbers to actually attend the tournament, and others opt to wait until the actual start of the league season to begin competitive matches.

At the youth level of the sport in Northern California, the emphasis is placed on participation and the teaching of life skills and lessons rather than winning and losing. Coaches utilize the sport of rugby to teach camaraderie, sportsmanship, leadership, respect and teamwork. These values prepare young players to be successful in their own lives as well as in the sport of rugby.

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l

kick-off With the event serving as an opening to the new season, it makes sense to takea look at what programs appear to be formidable.

Alex Goff of GoffRugbyReport.com released his first national rankings of high school club teams. The Danville Oaks debuted at No. 3, the Hayward Griffins were No. 7, the Peninsula Green were No. 10 and Sierra Foothills slotted in at No. 13. All these clubs pull from multiple high schools and are ones to watch out for this year. Other talented clubs to be on the lookout for are Granite Bay, North Bay and Davis.

Goff also provides national rankings for single-school programs — teams which consist of players from just one school. NorCal, state and national-powerhouse Jesuit-Carmichael begins 2015 at the top of those rankings. The Marauders will be be participating in this year’s KOT. Other single-school programs to keep a close eye on are Clayton Valley Charter-Concord and Archbishop Riordan-S.F..

On the girls side of things, the Sacramento Amazons are perennial favorites again. However, the likes of Pleasanton and Danville are quickly closing the gap, which will surely lead to a very exciting finish to the season.

In the Middle School and Youth divisions, although scores and results are not kept, the likes of Land Park, Bowling Green, United Youth, Danville, Lamorinda and Pleasanton always play good rugby. There are many teams out there with tremendous potential, and the next four months should give plenty of them a chance to shine. ✪ Mark Carney is the executive director of the Northern California Youth Rugby Association. He writes for SportStars as part of the magazine’s partnership with the NCYRA.

MARK IT DOWN

Following are the key dates on the Northern California Youth Rugby Association calendar.

January 10 – Start of the Junior Youth and Middle School Season January 24-25 – Sacramento Kick-Off Tournament (Rancho Cordova High School) January 31 – Official start of the high school season March 8 – Under-8 End of Year Tournament (Orinda) March 15 – Under-10 and Under-12 End of Year Tournament (Orinda, CA) March 22 – Middle School End of Year Tournament (Dixon) April 18-19 – Northern California High School playoffs and Invitational Tournament (Cherry Island Soccer Complex, Antelope) April 25 – Northern California High School Championships (Location TBA)

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31

Power Up

Three strategies to follow for game-day nutrition

training time: tim rudd for iyca

Tim Rudd is an IYCA specialist in youth conditioning and owner of Fit2TheCore.

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Knowing how and what to eat leading up to, and on, game day can be the difference between dominating your competition or being dominated.

If an athlete eats poorly or doesn’t eat enough throughout the week, his performance will struggle. Food fuels athletes’ brains and muscles, allowing for them to start and finish a game strong and make quick decisions that can make or break the game. Insufficiently fueling the body leads to poor reaction time, poor decisions and decreased power output due to fatigue. This can ultimately leadi to a higher risk of injury.

If athletes wait until game day to follow a sound nutritional practice of sports nutrition, then they have waited too long. Good nutrition is “Training Nutrition.” This is the food they should be eating day in and day out while preparing for game day.

On game day athletes should: 1. Do what they’ve practiced: Athletes of all ages should rehearse their game day routine and do a trial run well before game day. Wake up at the same time, eat the same foods, and perform the same athletic feat. If an athlete hasn’t practiced, they’re leaving things up to chance.

2. Supply a body with energy. During game day, an athlete’s main goal should be to make sure that his

January15, 2015

nervous system is stimulated for optimal performance and that they have a steady supply of blood glucose (sugar) to prevent him from gassing out.

So the competition feeding strategy looks like this: Eat small, easily digestible foods every 2-3 hours throughout the day. Snacking is the best policy. Snacks should contain some protein, fats and, most importantly, quality carbohydrates. Also, athletes should eat foods they are familiar with, something they’ve been doing all along to get them ready.

Certain sports supplements can help with carbohydrate energy. Liquid nutrition can be very useful for sipping between events if an athlete is going to have several games or heats during the day. Liquid protein + carbohydrates best assist fluid replenishment and can provide rapidly digested protein and carbohydrates for better between races or during game recovery.

3. Avoid foods that make an athlete uncomfortable.

Many athletes are over stimulated on game day; if this is the case, they will find it more difficult to tolerate large meals or slowly digested foods. They should eat foods that make them feel good and don’t aggravate their stomachs. During game day routine practice runs, they should experiment with different foods until they find a combina-

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tion that works for them.

Here are some guidelines for fueling the body for optimal performance: DAILY: Make sure each meal contains a lean protein (chicken, fish, lean meat), minimally processed carbohydrate (jasmine rice, potato, whole grain bread etc.) or veggies/fruits and good fats (avocados, walnuts, olive oil etc.). The plate should be divided into thirds, which will be filled with each of these macronutrients.

PRE-COMPETITION EXAMPLES: Two hours or less (lower fat content) — Homemade smoothie (frozen fruit, water and whey protein); Apple with mozzarella sticks; low-fat Greek yogurt with favorite fruit.

Longer than two hours: Oatmeal with whey protein, blueberries and shaved almonds; Sandwich with whole grain bread, lean meat such as chicken, turkey or ham and cheese and lettuce or tomato; real peanut butter and whole fruit jelly sandwich on whole grain bread with a glass of low fat milk; jasmine rice with tsp. of olive oil added, plus chicken and veggies or brown rice pasta with lean meat, veggies and marinara sauce.

Follow and implementing the three strategies above will enable athletes to perform at their highest level on game day. ✪

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Back2Form tri steps: liz elliott

Use these tips to begin your transition from offseason mode to preseason triathlon and endurance training The triathlon season is just around the corner and most of you have been working out less. Even if you are seasoned athlete, you will be starting from a fitness level based on what you have been doing recently. Although you may be excited to get started, when beginning again, start at your current fitness level.

Here are some tips to get you started on a good note, and set up a safe, fun, successful season: 1: To stave off injury and illness, follow the three Ps: patience, pacing and persistence.

2: Plan out your entire season now. Set your goal races for the entire year. Decide what are your “A” races, and the “on the way” races to those races. With a plan and goals, you can then relax, and just take each practice day by day.

3: If you’ve spent the winter working on a treadmill and/or bike trainer, transition to an open trail or road slowly, alternate workouts with the machine. It allows your body to adapt.

4: Early spring in California is usually cold, and late spring is usually wet. Keep your feet dry, and your body warm. Many thin layers of wicking clothes are better than a few thick layers. Shed layers as you warm up.

5: Joining a team and having workout partners and coached practices can be great motivators for getting back into the swing of things.

6: Set up a good training pattern now, early in the season.

7: Do leg and core strength exercises at every practice early in the season. Strengthening muscles now helps your body recover better now and through the season. It also helps you perform better, especially in the run portion of triathlons.

Liz Elliott is the head coach at Tri-Valley Triathlon Club and also works as a National Academy of Science and Medicine-certified Elite Level personal coach at Crunch! Fitness in Blackhawk.

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The Compound Effect Your workout habits will improve or depreciate based on the routine you set for yourself Have you ever noticed how many people start New Year’s resolutions to get in better shape and fall short of their goal about 4-6 weeks in? Ever wonder why? Well, I found out that it’s because little by little they start exercising less and less until it goes from five days a week to no days a week. It’s because of the compound effect, and it’s both good and bad.

If you keep going to the gym, you’ll stay consistent or even add days. But if you take days away, you’ll keep taking days away.

This also transfers over to the actual weight you lift during your training sessions. If you start minimizing weights or pushing yourself a little less, you’ll start being ok with decreasing or staying the same. If you focus on adding weight, the smart way, and increasing your intensity, you’ll continue to add weight and increase your strength.

Here are a few key principles to make sure you stay on the right track:

powered by trucks: anthony trucks Anthony Trucks is an IYCA-certified trainer who covers weight training for SportStars.

›› Track everything you do — how many days a week you train, what exercises you do, the weights of those exercises, time you rest between sets, etc.

This way you’ll visually be able to see where you are. ›› Plan ahead — No plan equals no destination. If you want to increase something, determine how much you want to increase it and structure out the steps to get there. You can tweak along the way, but you can’t tweak what you don’t have. ›› Focus on making the right decision and ACTION — When you do well, it’s more motivation to continue to do well. Drop the ball once, and it gets easier to be comfortable dropping it again.

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Healing from an injury takes as much mental strength as it does physical get mental: erika carlson

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It’s no secret that injury rates in youth sports are exploding. ACL tears have gotten a lot of attention in the media. According to US Youth Soccer, females are indeed more susceptible to ACL injuries; most studies report that females are four to eight times more likely to tear this ligament.

With the majority of my clients being elite female athletes, sadly I see too many injured athletes in my office. Over the last three years I have even hosted injured athletes group sessions to help athletes deal with the mental side of their injury.

The mental side of injury can be tricky, some say even more tricky than dealing with the physical side. Why? Because it’s invisible. When a physical injury occurs and the associated pain is present, you can touch it, feel it and create timelines for its expected recovery. It’s a process — a well understood process.

On the other hand, most athletes never get any help with the mental issues that come along with major injury. Thinking often sounds like this, “Will I ever be as good as I was?” “Will I lose my place on the team?” “Will my knee ever be strong enough?”

“Will I get injured again?”

Emotionally, athletes feel sad and depressed that they can’t train hard and get on the field to compete. They feel a strong sense of loss and sometimes excluded from their team, training, and friends. Additionally, they have often lost their No. 1 coping mechanism — exercise. Ironically, as athletes make good progress on their physical healing, often times the mental and emotional issues get worse. Adding further insult to injury are the well-intended people surrounding the athlete. “You’ll be better soon!” “You’re getting around just fine!” “You’re tough, you’ll be fine!” What is meant to be helpful and supportive, can leave the injured athlete feeling alienated and alone ... “They just don’t get it.”

How can an athlete best navigate the mental and emotional side of injury rehabilitation and recovery? ›› Program confidence — Your Physical Therapist will be your guide through your rehabilitation. This should be someone you like and trust. There are lots of good ones out there, find an excellent one. ›› Stick to your plan — Do every thing you need to do and nothing you don’t. ›› Physical confidence — Build and believe in your body. As your body makes progress, add in positive self-talk (“I feel strong!” “I can complete my whole workout.” “I’m ready to run!”) ›› Return to sport confidence — This can be the scariest of all phases. Take it one step at a time. No contact, light contact and finally, full contact. YOU WILL succeed. Believe it! ›› Get social support — Finding others who are going through, or who have been through, the process can be your best bet. It’s a tough journey, but many athletes have been through it successfully. ›› Prepare for adversity before it strikes — Mental toughness is the key to a successful journey through sport. When adversity strikes — especially injury — managing your mental game can be the key to a successful rehabilitation and return to sport. ✪

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Erika Carlson is a certified mental trainer and owner of Excellence in Sports Performance in Pleasanton.

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January15, 2015

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