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LETTER FROM THE EDITOR
Spotlight on Summer Running: From Olympic Dreams to Workout Tips
The summer sun serves as a spotlight shining down on athletes who are showcasing their talent on some big stages.
In this issue, we celebrate the teen athletes who qualified for the 2024 Paris Olympic Games in various sports, including swimming, gymnastics, and track and field.
Our Olympic Trials coverage included following the story of the teen sensation Quincy Wilson, who set the U18 world record in the 400m semifinals at the U.S. Track & Field Olympic Trials. Although he didn’t finish in the top three in the finals, he was chosen for the relay pool. This makes the 16-year-old sophomore from Maryland the youngest American male runner on Team USA.
California’s Sadie Engelhardt, the CIF State Champion from Ventura High School had an impressive season. She soared in her 1500-meter races, such as at the Portland Track Festival, and broke records at the HOKA Festival of Miles and at the 2024 New Balance Nationals Outdoor meet. Her performances led to her competing at the Olympic Trials.
While we celebrated the elite youth athletes in the big summer competitions, we also provided tips to help our readers think and train like Olympic athletes. Since we enjoy summer for all the sports and physical activities, we revealed how to prevent and treat common sports injuries. We also gave the scoop on the best gear for summer workouts.
As we commemorate the quest to the Olympics, let these summer running stories and tips inspire and propel you on your journey towards excellence and perseverance. ✪
— Lauren Keating
HIT THE BEACH
The regular Jr club season is coming to an end, with both Power and Premier leagues having wrapped up on the weekend of May 18-19 and the Bay View Classic during Memorial Day weekend. There are stilltwo indoor events to round out the season, with the Boys’ Summer Kickoff on June 8 th and 9 th , and the Inaugural International Summer Classic on June 15 th and 16 th , where 3 international club teams fromCroatia, Slovenia, and Germany will be participating in the 17/18 Girls division. While we wrap up the indoor season, the NCVA is getting their summer on with beach volleyball tournaments!
Beginning with the Caribbean Challenge, taking place over 4 days in June and July. The tournaments will take place in Crabb Park, Roseville (June 1, and June 8), and the Santa Cruz Beach Boardwalk (June 23, and July 6). The first two dates (June 1, and June 8) will separate boys and girls, with the boys playing on June 1, and girls on June 8 in Crabb Park. While the Santa Cruz Beach Boardwalk tournaments will have both divisions (June 23, and July 6). Adult divisions will be open for all 4 dates. Registration is open now, each tournament costs $80 to enter.
This tournament is extra special, as the NCVA will be giving bids to the winners of the Boys and Girls 18/17 and 16/15 divisions to travel to Puerto Rico for the Caribbean Beach Volleyball Championships! To be in contention to win the bids, teams must participate in at least the final 2 tournaments, June 23 rd and July 6 th . June 1 st and 8 th will serve as an optional qualifier, while not mandatory to win the bid, it’s recommended. On August 31 st , the beach season will be wrapped up with Sand & Serve at the Santa Cruz Beach Boardwalk. Offering boys, girls, and adult divisions. The registration deadline for this tournament is August 26 th . ✪
Legendary basketball coach finding peace in badminton
Mark DeLuca’s spent countless hours in gyms, but he’s never been so calm in one.
The longtime basketball coach, known for his Northern California Championship run at Berkeley, his star-studded list of former players and his fiery outbursts from the sidelines, has found a new calling coaching badminton at Valley Christian.
“I recommend every single young coach, no matter what sport they want to end up in, gets on a football staff to learn the different personalities. And every old coach, before you retire, should coach badminton,” the 57-year-old DeLuca said. “You get to just be around amazing kids from top to bottom. It re-energizes you.”
DeLuca served as the head basketball coach at Valley Christian for five seasons, stepping down at the end of the 2021 season to dedicate more time to his family. He remained on the school’s staff as Director of Annual Giving, and when the badminton job opened up before the 2023 season, he stepped in on an interim basis despite having minimal knowledge of the sport.
It was a match made in heaven.
“I give the kids the same advice I give to any athlete,” he said. “Attack your opponent’s weak hand, move on to the next play.”
The lack of familiarity with the finer details of the sport hasn’t held him back. Badminton is largely directed by team captains, who set the lineup for singles and doubles matchups.
“The captains are as dedicated as any coaches you’ll find in any sport,” DeLuca commented. “They scout opponents just as thoroughly as any basketball coach I’ve ever gone up against.”
“It’s been a really great experience teaching other players to play,” said captain Ananya Manoj. “Typically, that’s not the role of a captain, but I like the dynamic with the coach managing the team as a whole and the captains being able to work individually with the players.”
Ask DeLuca about the future of his program, and his eyes light up. As a freshman, Nishaant Anumolu was one of the top boys singles players in the BVAL, and sophomore James Tao wasn’t far behind.
The only thing that could seemingly stop Anumolu and Tao in the coming years is if commitments to USA Badminton take them away from the Warriors’ squad. Suneri Chinthalapati, who shared the CCS Doubles and Northern California Consolation Doubles titles with her sister a year earlier, now solely plays for the national program. ✪
— Story and Photos by Ethan Cassell
CIF STATEChampionships
CIF State Meet held May 24-25th was back at Buchanan High School in Clovis. Also back was Sadie Engelhardt from Ventura. She went 4:32.06 for a threepeat in the 1600 meter run. No one could come close to her in the 4x800 as her team won in 8:57.21.
Photos by Smotherman Images
Amazing 100 meter races this year in the Section 1 Finals with Brandon Arrington Jr., a 10th grader from Mt. Miguel running 10.33. Granada Hills sprinter Jordan Coleman clocked 10.43 for 2nd and Jalen Ford 3rd in 10.48.
Oaks Christian won the Girls 4x100 Meter Relay Varsity in 45.67. In 2nd Poly (LB) ran a 45.78 and in 3rd Carson Las ran a time of 46.01.
In the Boys 1600 Meter Run Varsity it was a fierce race with Andreas Dybdahl from Santa Barbara getting across the line first in 4:08.23. Anthony Fast Horse from Ventura was 2nd in 4:09.32, Beckman’s Ibzan Felix took 3rd in 4:10.33. Benjamin Bouie-Crystal Springs 4th 4:10.40 and Emanual Perez from Cathedral ran 4:10.67 for 5th.
Girls 110 Meter Hurdles Varsity was won by Jr. Anisa Bowen-Fontenot from San Diego in 13.59. South Pasadena’s Mia Holdean was 2nd in 13.83 and in 3rd place with a time of 14.01 was Bella Turner from Liberty Bak. Cosumnes Oaks Myles McFarland ran 13.69 for the Boys Varsity win. Noel Felix-Central was 2nd in 13.77 and Jonathan TsekoBiffle from El Capitan was third in 13.98.
2024 Brought Historic Crowds To High School Baseball
Some have seen the end of high school basketball season as the end of the year for high school sports as spectator events.
Sure, the spring season brings a carnival’s worth of different events across campuses, with all sorts of great athletes excelling in their respective disciplines, but none of those events could compare to football, basketball or volleyball when it came to fan atmosphere. Rather than fighting for parking and hoping a game hadn’t sold out in advance, I always thought of spring sports as events that made for great competition, but lacked the spectacle of their fall and winter counterparts.
That is, until the 2024 baseball season rolled along.
Between the exceptional talent on the field, the narratives at stake, the carryover from fall and winter rivalries and the parity all across the Bay Area, this was the year where high school baseball officially became a spectator event.
It wasn’t just the playoff meetings between Granada and De La Salle, where fans paid tribute to the “knothole gangs” from a century ago by standing outside fences with hopes of getting a view. Huge crowds descended on fields on afternoons up and down the EBAL and all over the Bay Area. It was hard to find a seat at the CCS Quarterfinal between St. Ignatius and Serra, and tensions in the stands nearly boiled over postgame as students and parents got into shouting matches after the Wildcats pulled off the road upset.
Traditional powerhouse programs weren’t the only ones drawing in the masses. Fans turned out in droves to see Trent Amoroso lead Woodside back to relevance, Lincoln fans offered tremendous support to their Lions during a run to the CCS Division VI Championship Game, and Menlo’s Northern California Division V run, one that saw the Knights walk off in the semifinals and lose a one-run thriller to Woodland Christian in the title game, packed bleachers in Atherton.
Perhaps the best thing about high school baseball is that it’s hard to circle a can’t-miss game, because upsets are available at every turn. The nature of the sport makes a run like the one Granada went on this year, with just one loss all season, extremely rare. While basketball and football fans can map out must-see games from the start of the year, fans that take a week off from baseball inevitably miss a top team falling victim to a gem from an opposing pitcher. A sport so reliant on large sample sizes getting boiled down to just a few games causes headaches for coaches, but makes for incredible theater.
The race in the PAL Bay Division was the best example of this excitement. More than halfway through the league schedule, seven of the eight teams were very much alive in the title hunt, and it wasn’t until the final inning of the last game, where Burlingame rallied for three runs in the top of the seventh under the lights on Senior Night at Capuchino, where the championship was decided.
The abundance of elite talent in the area didn’t hurt, either. Even as coaches lamented some of their best players not receiving the offers in years past as a product of the transfer portal, both public and private schools all over the Bay Area were full of players that’ll be taking the field in Omaha in a few years’ time. Stanford has heightened its emphasis on local recruiting under David Esquer, and SEC powers have made a habit out of targeting Bay Area players. Pull up to Marchbank Park on a cloudy Tuesday afternoon, and you’ll get to see players committed to the likes of Arkansas, Fresno State and Santa Clara square off as Bellarmine and Sacred Heart Cathedral battle.
There’s long been great high school baseball in the Bay Area, but 2024 marked a turning point as the year where fans started to take notice. ✪
— Ethan Cassell
HEAT & HUMIDITY HOW TO DEAL WITH DURING SUMMER RUNS
Many track and field athletes continue trekking and logging their weekly mileage throughout the summer. Whether it’s staying conditioned, preparing for summer competitions, or the upcoming cross country season, heat nor humidity can stop a runner from getting their workouts done.
However, the season’s heat and humidity can pose significant challenges for runners. It’s important to adapt runs for summer weather conditions.
Here’s how to deal with heat and humidity during summer runs.
Understand the Impact of Heat and Humidity
Even if a runner feels like they are in peak fitness shape, after a few steps into a run the brutal heat or humidity can be a huge obstacle to get over. The runner might feel like it’s hard to breathe, that their pace is slower, and that their stamina is much lower because of the weather.
Running in high temperatures and humidity puts extra strain on the body. Heat increases your core temperature, making it harder to maintain pace. Humidity hampers sweat evaporation, the body’s natural cooling mechanism. This combination can lead to overheating and dehydration, affecting performance and increasing the risk of heat-related illnesses such as heat exhaustion or heat stroke.
Hydrate!
This is why it’s so important to hydrate properly for summer running. Drink at least eight glasses of water throughout the day. Even if the runner isn’t one to typically bring water on a run, summer workouts are the time to do so. Carrying water and electrolyte sports drinks is a great way to rehydrate and replenish the lost salt and minerals from sweat. Make sure to drink lots of water after the run as well.
Avoid Mid-Day
Summer runs are best done in the morning or evening when it isn’t peak sun time. The early morning and late evenings are generally cooler and won’t have the sun as intense. However, even earlier runs can be extremely hot. Other times, practice, meets, competitions, or schedule calls for running in peak sun. Try to find routes with lots of shade. Take breaks when needed, and drink lots of water. These are not the day for long runs, so monitor the weather for the week and make adjustments for training runs that week.
Adjust Pace
When humidity is high and temperatures are soaring, the runner must listen to their body. Heat and humidity naturally slow you down. Adjust your expectations and pace accordingly. It’s okay to run slower than usual. Pay close attention to your body’s signals. Symptoms like excessive sweating, dizziness, nausea, or cramps are signs to stop and cool down immediately. Run by effort rather than pace, and be flexible with your training goals.
Acclimate To The Heat
Sure, the summer is a great time to run on the treadmill or at an indoor track to enjoy the nice air conditioning. But try to keep running outside in the summer. This helps to acclimate to the weather. Gradual exposure to heat allows your body to adapt. A great tip is to start with shorter, less intense runs once the weather gets warmer. Then slowly increase the duration and intensity. Runners should do this over one to two weeks. This acclimatization process helps the body’s ability to cool itself and get used to functioning during workouts in the heat. As a result, acclimation helps to improve performance in hot conditions.
Learn How To Cool Down
Keeping the body cool is important during summer running. To do so, make sure to wear appropriate summer running gear like tank tops and shorts that are breathable and have moisture-wicking properties. During the run, pour water on the face and neck to keep the body cool. Seek shade when necessary, jump in the ocean, or pool (if the runner has one at home or on vacation), or jump in the shower immediately after to lower the body temperature.
Dealing With The Heat
Training in the summer heat requires making adjustments and taking precautions. By staying hydrated, timing runs, dressing appropriately, listening to the runner’s body, acclimatizing gradually, and using cooling strategies, runners can continue to train effectively and safely throughout the summer. Embrace the challenge of summer in the heat, but prioritize your health and well-being. Remember that runners can’t control the weather on race days, so learning to deal with the heat of summer training makes the athletes stronger and more prepared. ✪
— Lauren Keating
‘Teen USA’ Athletes For The 2024 Olympics
It’s a common goal for athletes to have aspirations to one day make it to the Olympics. And for these talented teenagers, they have made this dream a reality.
From Quincy Wilson setting a U18 world record at the track and field Trials, to Hezly Rivera being the youngest female part of the gymnastics team going to Paris, there is an impressive lineup of young athletes set to compete in the 2024 Olympic Games. Here are those that are part of “Teen” USA.
Quincy Wilson (Pictured)
Age: 16. School: Bullis School. Sport: Track and Field
Quincy Wilson became one of the biggest stars from the 2024 U.S. Olympic Track and Field Trials. He broke a 42-year-old U18 world record in the men’s 400m with his 44.66 time. Then just two days later he beat his own newly set record in the semifinals with 44.59. However, he failed to qualify for the event in the finals, running 44.94 to finish in sixth place. However, his performances were noticed, being selected to be part of the 4×400 team. This makes Wilson the youngest male athlete going to Paris in the sport. Back at Penn Relays in April, Wilson set the high school record running his anchor leg in the relay in 44.37.
Hezley Rivera
Age: 16. School: Connection Academy. Sport: Gymnastics
The New Jersey native is best known for being the 2024 Winter Cup balance beam champion, and bronze all-round and floor exercise medalist. Hezley Rivera’s favorite event is the bars, and at the Olympic Trials, her bars average was 14.069. Her beam average of 13.981 was also impressive enough to make the 16-year-old a smart choice to help Team USA score well at Paris for both bars and beam events. Rivera was the fifth pick for the team, joining teammate Simone Biles.
Thomas Heilman
Age: 17. School: Western Albemarle High School. Sport: Swimming
Thomas Heilman has been making a big wave in swimming since his performances in 2021 where he broke 14 NAGs in the 13-14 age group. Now 17, he broke Michael Phelps’s age group record when he finished in men’s 100 butterfly in second place with a time of 50.80 at the 2024 Swimming Olympic Trials. Heilman also won the 200m butterfly, finishing in 1:54.50 to be the youngest male Olympic swimmer since Phelps, who competed in the Olympics for the first time when he was 15.
Alex Shackell
Age: 17. School: Carmel High School. Sport: Swimming
Alex Shackell had a stellar performance at the women’s 200 butterfly semifinals at the Olympics Trials, breaking the 17-18 girls’ national age group record with her finish time of 2:06.10. However, she finished second to competitors Regan Smith for the finals but it was enough to punch her ticket to Paris and join the teen USA list.
Katie Grimes
Age: 18. School: Undecided. Sport: Swimming
Katie Grimes is no stranger to the Olympics. The 2020 Tokyo Games Olympian finished in fourth place in the women’s 800m freestyle when she was just 15 years old. She holds three silver and one bronze medals in the 2023 World Championships for the 400m individual medley, 1500m freestyle, and 400m, and the 10km freestyle. She won the women’s 10k at the 2024 Open Water National & Junior National Championship with a time of 1:58:18. Grimes won the 400m IM final to earn her spot in the 2024 Paris Games.
Aaron Shackell
Age: 19 . Sport: Swimming
Aaron Shackell qualified for Team USA when he placed first in the 400m freestyle. He joins his sister Alex on “Teen USA,” proving both brother and sister are talented swimmers. Shackell became the first American to qualify for Paris with his 3:45.46 win. ✪
— Lauren Keating
JaiCieonna Gero-Holt from Emerald Ridge High School in Washington was sixth in the women’s high jump final. Her second jump cleared 6-2 (1.88m). Christian Miller, 18-years old ran with the big dogs and came out with 5th place. The top three make the team and others are considered for the relay pool. Christian was not chosen but Quincy Wilson did make the cut for the relay pool Good luck, Quincy.
EXCEL WHEN THE HEAT IS ON
How To Prepare For Summer Tournaments and Competitions
Summer is an exciting time for youth athletes, especially those who plan to participate in summer tournaments and competitions. While some might use the summer to focus on recovery or enjoy summer sports recreationally in a lighthearted way, those who have events lined up need to keep their game face on. This means continuing to train and focus on maintaining peak performance throughout the summer.
However, the intense heat and the competitive nature of summer tournaments require careful preparation. Here are essential tips to help young athletes train and prepare for summer sports events effectively and safely.
Training Plan Tip: Create a Schedule
To prepare for a summer competition, develop a training schedule that includes various types of workouts such as skill development in that sport, strength training, and endurance exercises. Consistency is key, so ensure that the plan is realistic and is followed regularly. While it’s recommended to take rest days to recover, try to stick to weekly workouts. Use recovery days for those days filled with summer plans. Use the summer days as opportunities to cross train and work on endurance workouts with that extra time.
Focus on Skill Development: Drills And Technical Training
When a summer tournament or competition is approaching athletes need to make sure they are focusing on technical training. Incorporate drills that focus on the specific skills required for your sport.
For example, soccer players should practice dribbling, shooting, and passing, while basketball players should work on dribbling, shooting, and defensive moves. Track athletes need to get in speed drills and work on race day strategy.
Spend time on technical training to refine techniques and improve overall performance. This can include working with a coach or using video analysis to identify areas for improvement.
Hydration and Nutrition Is Key
Proper nutrition and hydration are crucial for athletes, but even more so in the summer. Young athletes should drink water consistently throughout the day and before, during, and after training sessions. For longer activities, consider sports drinks to replenish electrolytes.
Always follow a balanced diet to help fuel training and aid in recovery. This includes consuming adequate carbohydrates, proteins, and fats. Include plenty of fruits, vegetables, whole grains, and lean proteins in daily meals. Snacks like bananas, yogurt, and energy bars can provide quick, nutritious fuel.
Get Your Head In The Game
Summer competitions require athletes to keep their mental game strong. This means setting and keeping realistic and achievable goals for their tournaments or competitions.
Having clear objectives can boost motivation and focus. Goals should be specific, measurable, and time-bound.
Find visualization techniques like imagining the day of the event day to get in the right head space. Visualizing successful performance can enhance confidence and reduce anxiety.
Start working on deep breathing, meditation, or progressive muscle relaxation to help manage pre-competition nerves and maintain focus.
Take
Time To Chill Before A Summer Competition
Adequate rest is needed to perform well at the summer tournament or competition. Make sure to incorporate rest days into the training schedule to allow the body to recover leading up to the event. Rest is essential for muscle repair and overall performance improvement. Take that lazy beach day, and 8-10 hours of quality sleep all night.
Acclimatization to Heat
Athletes need to learn to train in the heat. To do so, gradually acclimatize to the heat by scheduling some training sessions during the hotter parts of the day. Start with shorter sessions and increase the duration as the body adapts to the heat. Slowly increase duration and intensity when working out in the summer.
Practical Competition Tips
Pack essentials the night before that include all necessary gear, including uniforms, water bottles, snacks, sunscreen, and any sport-specific equipment. A checklist is a great way to make sure nothing is forgotten.
Arrive early to the competition venue early to allow time for a proper warm-up, acclimatization, and mental preparation. Familiarizing oneself with the venue can also reduce pre-competition anxiety. Then warm-up before the event can prepare the body for intense activity and reduce the risk of injury. Similarly, a cool-down routine postcompetition helps in gradual recovery.
Final Thoughts
Preparing for summer tournaments and competitions requires a well-rounded approach that includes structured training, skill development, strength and conditioning, proper hydration and nutrition, mental preparation, rest and recovery, acclimatization to heat, and practical competition tips. By following these guidelines, youth athletes can enhance their performance, stay healthy, and enjoy the thrill of summer sports events. ✪
