SJ Issue 77, Dec. 1, 2013

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All pages are enhanced with exciting extras!

14 dang’gum, delta: The Delta River League flexed its muscles and crashed the Division I football playoffs.

your first glance at our boys 22 Get and girls top 20 rankings. Bishop O’Dowd tops the boys list while the girls are crowded at the top.

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easy to say ‘be confident’ but it’s 28 It’s another thing entirely to put that into practice. Erika Carlson will help you get there.

BREAKDOWN: Matre Dei 10 STATE could sweep the basketball state

pitch: We’ve been very 6 First good here at SportStars this year.

And if Santa doesn’t agree and fill out wish list Santa’s gonna have to watch his back. But, c’mon — it should be easy! All we want is the very best in high school sports and since we’re lucky enough to live in NorCal, that should be no problem for that jolly old elf. Or else.

of the week: 7 Sportstar Tanner Hughes, Oak Ridge room: If we had a real 8 locker life Hunger Games we know some sports figures who could do well. Also, join us for a merry stroll through the world of what’s hot. Or dash through. We’re good either way.

titles come the spring.

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on the cover: D. J. Wilson.

Photo by James K. Leash

Fence: Tryouts, sign-ups, 34 The fund-raisers and more!

38 Advertiser’s index

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Dear Santa: What’s topping our wish list this season In case you haven’t been bludgeoned over the head enough with this fact, it’s officially the holiday shopping season.

And typically it’s around this time that my family starts requesting the ol’ “wish list.” So while I’ve been thinking about what I want under the tree, I got to thinking about what SportStars would put on its wish list. Here’s just a few things we came up with.

1. Support for Jeff Loving Working for several years covering high school boys basketball in the Bay Area, I came to know former Las Lomas-Walnut Creek coach Jeff Loving fairly well. I chronicled a number of his stronger teams and used him as a source for other stories on more than a few occasions. He always came off extremely friendly and gracious, and never failed to return a phone call.

Loving and his wife Brenda were building a family, having adopted four orphaned children from Ethiopia. Not long after returning from Africa with the second pair of children, Brenda was diagnosed with terminal cancer and died on Nov. 9. Several former Las Lomas students have stepped forward to build support for Loving and the four children (ages 3-5). Donations from more than 700 people have helped raise a little more than $60,000 toward the goal of $100,000.

If you’d like to help, check out the donation site at: www.gofundme. com/5dscyw 2. No More Confusion over CIF Divisions Last March, the excitement over the new Open Division state championship basketball tournament was inevitably overshadowed by the confusion as to the exact criteria that would be used to determine the field. The criteria offered up by the California Interscholastic Federation wasn’t overly specific and was never thoroughly explained — leaving a number of coaches surprised that they were selected for the tournament.

Flash forward to Dec. 2 when CalHiSports.com reported on the Christian-El Cajon football program preparing to file a possible lawsuit to make sure that it can be considered in the selection pool for the Division IV (small school) State Bowl game, should it win the San Diego Section Div. III championship game against San Marcos on Dec. 7. Christian fits the enrollment requirement (under 500) for the small school bowl game, but the CIF has said it would consider it for the larger Division II bowl game because that’s where the San Diego Section Div. III section champion slots. Confused yet? See what we mean? We encourage you to check out CalHiSports.com’s story on the matter. They do a great job explaining it.

3. A Northern Section Revival As a former Northern Section athlete, it’s always been frustrating for me to see teams from my hometown region struggle to reach the state championship level. Or worse, get there and lose in lopsided fashion. But I think there may be hope on the horizon. The Yreka (city I was born in) boys cross country team won a CIF Div. IV state title on Nov. 30. Furthermore, the Enterprise-Redding (one of my high school’s league rivals) football team is an undefeated section champion, and looked impressive getting there. The Hornets deserve strong consideration to play in the CIF Div. II Northern Regional bowl game, and should they get the call, we believe they have a shot at winning it. ✪

what’s on your list?

What’s on your high school sports holiday wish list? Share with us on Twitter (@sportstarsmag) or at Facebook/SportStars.

join our team PHONE 925.566.8500 FAX 925.566.8507 Editorial Editor@SportStarsOnline.com Editor Chace Bryson • Chace@SportStarsOnline.com Staff Writers Jim McCue Contributors Bill Kolb, Mitch Stephens, 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 Ivans, III Marketing/Events Intern Ryan Arter 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 Leslie Ellis • Leslie@SportStarsOnline.com Camps & Clinics: Ryan ArterCamps@SportStarsOnline.com Alameda County: Bobby Pope • BobbyTPope@yahoo.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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Got Send your nominations to: Next? Editor@SportStarsOnline.com or tweet us using #SSOTW

Hughes Football • oak ridge-el dorado hills • senior ›› The fullback rushed for 63 yards and three touchdowns in the Trojans’ 26-20 Sac-Joaquin Section semifinal victory over Delta River League foe Pleasant Grove on Nov. 29. Hughes powered in from 6 yards, and added a pair of 3-yard scores to account for the majority of Oak Ridge’s points. The bruising back’s biggest run, though, came on the first play of the fourth quarter with his team facing a 3rd-and-25 from the its own 2-yard line. With a slim 20-14 lead, Hughes burst through the middle, broke tackles, and dragged defenders to get the last of the 25 yards for a first down. He scored his final TD to cap the 98-yard drive that seemingly broke the Eagles’ backs, and propelled Oak Ridge to its second consecutive Division I final. ›› in his own words: “I knew that it was a big down,” Hughes said of the 3rd-and-25 play, “and I just ran as hard as I could. I knew where I had to get to, and was just able to get all of the yards we needed.” ›› what you didn’t know: The Air Force commit enjoys playing the piano and guitar in the little spare time that he has. While the musical interest may not seem to lend itself to the hardhitting nature of a fullback, Hughes has a preference for hard-hitting hip hop and rap beats.

honorable mention Fiona O’Keefe: The Davis cross country super sophomore won the individual section and state Division I titles, and led the Blue Devils to the SJS Div. I team championship.

Tommy Arnold: The Elk Grove senior QB/LB had an interception that led to a goahead score, and iced the game with a 30-yard TD run in a 22-14 playoff win at Rio Linda.

Maddie Deters: Granite Bay’s senior outside hitter recorded 12 kills and nine digs in the Grizzlies’ 3-0 sweep of Palo Alto in a CIF NorCal semifinal on Nov. 30.

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Rapid Fire

justin priest Oak Ridge Football

brianna karsseboom Bishop O’Dowd Volleyball

What tops your xmas list New phone (current is cracked & old)

A trip somewhere

Favorite xmas song

Trending What’s hot this week in the world of stuff that’s hot GoldieBox, which ripped off the Beastie Boys in a video that went viral last week, and then sued the Beasties when they expressed their displeasure are now trying to play nice with the seminal rap group. In their efforts to empower girls, GoldieBox should teach girls about copyright law, conflict resolution and saying you’re sorry.

Amazon said it’s exploring using drones to deliver packages, even if it’s years away and may never happen. In a related story, Barnes & Noble hopes to still exist in two years.

Another Black Friday came and went. We were introduced to his little brother, Black Thursday. Nobody seems to like him. If we’ve all gotten that out of our system can we get down to the true mission of this season: arguing about whether or not there’s a War on Christmas?

Santa Looked A Lot Like Daddy, Brad Paisley (Buck Owens)

Jingle Bells

favorite xmas movie Home Alone

The Polar Express

U.S. City you most want to visit New York

New York

Most used app on your phone iFunny

Instagram

Auburn beat Alabama with a miracle play just one week after it beat Georgia on a play that was no less miraculous. You might say you like the NFL better, but when it comes to professional football drama, it’s hard to top the SEC. Paul Walker died. The star of the “Fast and Furious films was lost in a fiery car crash. No snark this time. Just a bit of sadness and a movie marathon this weekend.

The newest wave of cyber bullying is upon us. The culprit: . That’s right, it’s the period. Alias Black Dot. AKA the Pinpoint Scourge. According to an article in the New Republic, the use of periods in text messaging has come to be a sign of aggressiveness. ‘No’ isn’t as mean as ‘No.’ Pardon my French, but ………..

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say what

“Those kids are sophomores, and I want them to play like seniors. It’s a learning curve, and I’m confident they’ll get there. ... There’s great upside to this team. By March, we could be really good.”

Top 5 athletes we'd least like to see in a hunger games arena

— De La Salle basketball coach Frank Allocco talking about the four sophomores on his varsity roster this season — three of which logged heavy minutes as freshmen a year ago.

count 'em It’s nearly Christmas. And you know what that means? Mortal combat. A fight to the pain. Nay. To the death.

We say to you, verily, “Welcome! We salute your courage and your sacrifice and we wish you Happy Hunger

Games!” Here are the top five current athletes with whom we’d LEAST like to compete in a tick-tock-to-the-… whatever- competition.

1. Alex Smith: Say what you will about the perfectly coifed hair. The chinstrap beard. The sub-par arm-

strength, and the San Francisco haterism. The kid just keeps coming back for more.

2. Chris Davis (Auburn football): Uh. What just happened? We think we blacked out for a sec-

ond. Or however long it takes to run 109 yards.

3. Pablo Sandoval: How does a guy that fat still have a starting job in Major League Baseball? We

don’t know, either. But he must know something. Something dark. Something lethal. Fear the panda. Fear it!

4. Mike Tyson: Long since retired boxer (try to keep up, kiddies). Long since declaimed weirdo. Self-

proclaimed child-eater and protector of pigeons. Look. He ate a guy’s ear, and went back for seconds. Pretty sure he ain’t afeard of no neoprene-clad teenage punks.

5. Andrew Luck: Yeah, yeah. We’re total Tree apologists. But look. He’s 6’4”. 240 pounds. Runs a 4.6

40. Scored, like, a bazillion on the Wonderlic. You really wanna match wits AND physiques against this guy?

Cam? RGIII? Really? Well. May the odds be ever in your favor…

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— Bill “Haymitch” Kolb

943 Total yards of offense unleashed by Centennial-Corona during their 86-56 playoff victory over Upland on Nov. 29 — a new national record.

It eclipsed the previous national record of 937, set last year by St. Stanislaus-Bay St. Louis (Miss.), and the previous California record of 917 (Happy Camp, 1967). Running back Tre Watson (currently committed to Cal) rushed for 519 yards and six TDs in the win.

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Monarchs Will Be Crowned In the first year of the CIF Open Division for boys and girls basketball, the first champions were Mater Dei-Santa Ana for the boys and Bishop O’Dowd-Oakland for the girls.

This March, in the second Open Division finals, it’s very possible it will be a Mater Dei sweep. The Monarchs were placed preseason No. 1 in the state for both genders and have leading State Player of the Year candidates.

BOYS: The Monarchs (34-2 last season) are an easy choice to pencil in at the top of the preseason boys state rankings and are California’s preseason No. 1 ranked for the third consecutive season. Long Beach Poly was the last team to begin No. 1 in 2010-11.

Mater Dei is going for a unprecedented fourth straight state title in the CIF’s highest classification and it all starts with small forward Stanley Johnson (6-6, Sr.). Last year’s Cal-Hi Sports State Junior of the Year (and nearly the Mr. Basketball State Player of the Year just behind Archbishop Mitty’s Aaron Gordon) could go down as Mater Dei’s best player ever.

If Mater Dei wins another state title, it will be hard to deny Johnson’s a place among the state’s all-time greats. He has just enough pieces around him to get the job done in Mario Soto (6-6, Sr.), transfer Rex Pflueger (6-6, Jr.) and center M.J. Cage (6-10, Soph.). Coach Gary McKnight (960-85) doesn’t have much depth, but his team’s experience and cohesiveness — because Johnson played in every summer and fall event with his teammates — cannot be underestimated.

GIRLS: The Monarchs (30-2 last season) lose one Samuelson sister, but even with Karlie Samuelson graduating they still have 6-foot-3 all-everything Katie Lou Samuelson and her game is off the radar screen right now.

Katie Lou, who still has one year to go after this one, led the U.S. Under-16 national team to the FIBA Americas U16 title in Mexico last summer with 24 points in the final game.

Not only that, but other than the middle Samuelson sister leaving, coach Kevin Kiernan returns all the rest of his top players, including point guard Andee Velasco, 5-foot-11 power forward Peyton Langston, and rising sophomore Jayde Woods.

The Monarchs are certainly better this year than last, and come Jan. 6, they’ll improve. Mater Dei has two underclass transfers coming in, most notably Neah Odom. The 6-foot sophomore led a 22-6 Los Alamitos team in scoring and rebounding as a freshman with 14.3 points and 8.8 rebounds per game. ✪

Louis Lopez/Cal Sport Media/ZUMAPRESS

Mater Dei senior Stanley Johnson is the unquestioned preseason favorite to win Mr. State Basketball for the 2013-14 season. He might help the Monarchs win an Open Division state title while he’s at it.

CalHiSports.com staff writers Ron Flores and Harold Abend contributed to this column.

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volleyball Rankings After games of Monday, Nov. 30; previous rank in parentheses 1. (1) — Granite Bay..............................43-0 2. (2) — Archbishop Mitty-San Jose.....40-4 3. (4) ▲ Santiago-Corona.....................39-0 4. (5) ▲ Los Alamitos.............................34-5 5. (6) ▲ Mater Dei-Santa Ana...............32-7 6. (3) ▼ Torrey Pines-San Diego..........30-4 7. (7) — Valley Christian-San Jose.......33-8 8. (10) ▲ Great Oak-Temecula...............27-2 9. (9) — Lutheran-Orange.....................23-9 10. (11) ▲ Francis Parker-San Diego.......26-5 11. (12) ▲ Redondo-Redondo Beach......29-6 12. (8) ▼ La Salle-Pasadena..................32-6 13. (13) — Corona del Mar-Nwprt Bch.....24-6 14. (20) ▲ Los Altos...................................33-6 15. (15) — Lakewood.................................26-6 16. (14) ▼ Branson-Ross..........................34-6 17. (17) — Menlo School-Atherton............31-5 18. (NR) ▲ St. Francis-Sacramento..........34-8 19. (19) — Mira Costa-Manhattan Bch.....22-9 20. (NR) ▲ Westview-San Diego...............29-8 Dropped Out: No. 16 Redwood-Larkspur and No. 18 Homestead-Cupertino Comments: If Granite Bay were to win the CIF Division I state title on Dec. 7, the Grizzlies would be an easy choice to be State Team of the Year. Granite Bay’s case would only get stronger if Mitty also were to win the Div. II state title since the Grizzlies own a head-to-head win over Monarchs. If Granite Bay loses, Mitty might then have a chance to be State Team of the Year, especially if the Monarchs were to beat undefeated Santiago-Corona in the final. The more difficult choice seems to be if both Granite Bay and Mitty don’t win state titles.

trevor bearden last man rushing

With the CIF Central Coast Section conducting its regular season in football one week longer than the rest of the state, it is possible for a CCS football player to end up as the regular season state leader in scoring, rushing, passing or receiving. Heading into the games of November 15-16, the one CCS player with a 10th game that had the best chance of being a state leader was running back Trevor Bearden from Live Oak-Morgan Hill. Bearden became the 2013 regular season state rushing leader with 27 carries for 300 yards and four TDs in a 35-26 win against Evergreen Valley-San Jose.

Bearden’s total of 2,553 yards in 10 games moved him past Edgar Segura of Mendota, who ended with 2,494 yards. Segura won the regular season state title in scoring with 42 TDs and 261 points. The regular season receiving yards champion is Chris Davis from Oaks ChristianWestlake Village. He had 1,541 receiving yards in 10 regular season outings.

Football Rankings (Previous ranking in parentheses; through games of Monday, Dec. 2)

1. (1) — De La Salle-Concord 12-0 29th straight trip to the NCS finals was earned with win over Deer Valley-Antioch 2. (2) — St. John Bosco-Bellflower All facets are firing perfectly for Braves heading into section final

13-0

3. (3) — Folsom 13-0 Hold the presses. Jake Browning only had one TD pass in playoff win over Jesuit.

4. (4) — Serra-Gardena Defending D2 state bowl champs looking for Open glory this season

13-0

5. (6) ▲ Mater Dei-Santa Ana A 30-0 win over previous No. 5 Long Beach Poly elevates the Monarchs

11-2

6. (8) ▲ Centennial-Corona 11-2 Huskies set state record with 943 total yards in playoff win against Upland 7. (9) ▲ Chaminade-West Hills 11-2 This team looking for big upset of No. 4 Serra in CIFSS Western Division final 8. (10) ▲ Oak Ridge-El Dorado Hills 12-1 Trojans vanquish tough Pleasant Grove-Elk Grove team for second time this year 9. (11) ▲ Serra-San Mateo Padres have advanced to the CCS Open Division final for the first time

10-2

10. (12) ▲ Mission Hills-San Marcos Winners of the first San Diego Open Division title, beating Oceanside

12-1

11. (13) ▲ Vista Murietta-Murietta 12-1 For third straight year, Broncos set to play No. 6 Centennial in section final 12. (15) ▲ Mission Viejo Diablos were No. 5 in the state before their playoff loss to Mater Dei

12-1

13. (5) ▼ Long Beach Poly 11-2 Wins over Centennial, Bakersfield, St. Bonaventure keep them in final rankings 14. (7) ▼ Alemany-Mission Hills Key results keep Alemany from dropping below Del Oro or Bakersfield

10-3

15. (16) ▲ Del Oro-Loomis Golden Eagles hope to run the table all the way to Div. I state bowl

11-2

16. (17) ▲ Bakersfield Drillers taking care of business in the Central Section

10-2

17. (19) ▲ Archbishop Mitty-San Jose 11-1 Could make big leap if it can avenge loss to No. 9 Serra in CCS Open Div. final 18. (18) — Elk Grove Defense saved the day in 22-14 playoff win over Rio Linda

12-1

19. (14) ▼ Oceanside 10-3 Pirates lost in first-ever San Diego Open Div. final vs. No. 10 Mission Hills 20. (20) — Narbonne-Harbor City Gauchos iced berth to L.A. City Division I final opposite Crenshaw-L.A

11-2

21. (21) — Marin Catholic-Kentfield Oregon-bound QB Morgan Mahalak named Under-Armour All-American

12-0

22. (23) ▲ Eastlake-Chula Vista Titans fell after 33-30 loss to Oceanside in SD Open Div. playoffs.

10-2

23. (24) ▲ Corona del Mar-Newport Beach Could be Corona del Mar vs. Marin Catholic in D3 state bowl game

13-0

24. (NR) ▲ California-San Ramon 11-2 Avenging win over Pittsburg in NCS D1 semifinals gets Grizzlies into the mix 25. (NR) ▲ Crenshaw-Los Angeles Preparing to face No. 20 Narbonne in L.A. City Div. I final

9-4

turkey day triumph Kyle Nelson entered the annual San Francisco Section AAA title game on Thanksgiving Day with 44 touchdown passes already attached to his name. The senior quarterback from Galileo then made sure his memorable season would end on a high note. He passed for three touchdowns and ran for two more to spark the Lions past defending champion Lincoln of San Francisco 34-30.

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They are who we thought they were.

The Delta River League, which many observers believe to be the strongest league in the Sac-Joaquin Section, proved that it deserves its reputation as one of the best leagues in all of California after all four of its playoff qualifiers advanced to comprise the entire final four of the Division I playoff bracket. Folsom, Oak Ridge-El Dorado Hills, Pleasant Grove-Elk Grove, and Jesuit-Carmichael all started the postseason 2-0 to create an all-DRL semifinal schedule.

As impressive as the feat was — it had never previously occurred in Division I — it was not surprising, especially to the coaches of the league’s four playoff teams.

“When I first saw the brackets heading into the playoffs, I thought that

it would happen,” Folsom co-head coach Kris Richardson said of all four DRL teams advancing to the semifinals. “To be honest, it has played out how I expected.”

Richardson’s Bulldogs, the top seed in the bracket, was expected to be the league’s best shot at a section championship, and the most likely team to receive a regional playoff bid. Oak Ridge was seeded third, while Pleasant Grove earned the No. 7 seed and Jesuit was slotted at No. 12.

The foursome rolled through the first two rounds, outscoring opponents 346-160 to set up the two league rematches in the semis.

The dominance was not a shock because the DRL as a whole — including Sheldon-Sacramento and Ponderosa-Shingle Springs — posted a combined 35-3 nonleague record in the 2013 season, including the

sjs div. 1 playoffs

Story by Jim McCue

Oak Ridge linebacker Max Braddock fires up his team prior to the Trojans’ Div. I semifinal against Pleasant Grove. James K. Leash photo Support Your Local Business • Say You Found Them In SportStars™

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Clockwise from top left: Jake Browning, Folsom, Ben Parietti, Jesuit, Ian Broom, Pleasant Grove.

Doug Guler playoffs. The four semifinalists all entered league play with perfect 5-0 records before having to face each other during the league portion of the schedule.

The semifinal rematches — Pleasant Grove at Oak Ridge and Jesuit at Folsom —presented the unique opportunity to play one team twice in the same season, a rarity not lost on the coaches.

“I think that, in my 17 years as a head varsity coach, this will be just the third time that I have seen it,” said Pleasant Grove head coach Joe Cattolico. “It presents an interesting challenge: Do you do things differently the second time around or just do things better?”

All four of the coaches agreed that, at such a late point in the season, all one can do is try to do things better the second time around. No one is going to look across the field or the line of scrimmage and see brand new schemes.

“We will try to tighten up our execution, but we are still going to look like Oak Ridge,” Trojans’ head coach Eric Cavaliere said before his semifinal matchup. “And the other teams will not be different teams. After 12 or 13 weeks of a season, you’re not going to reinvent yourself.”

Richardson did not necessarily relish the role of favorite, especially with league rivals anxious for redemption as an added bonus to advancing to play another week. But, he understands both sides can play the redemption card.

“Other teams will have the redemption factor on their side, but I believe that some of our guys have that same redemption factor to use,” Richardson said. “Some guys might not have felt they played their best game, and I know that they will want to have a better showing the second time around.”

Jesuit head coach Marlon Blanton viewed his team’s

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second chance as more than just a shot at redemption, but as an opportunity to advance his program to a higher level.

“Folsom is at a different level, and we want to get to that level,” the Marauders’ second-year coach said. “To see how they execute in all areas at such a high level is definitely motivation. It makes you push that much harder.”

Jesuit raised its level in its semifinal matchup with Folsom and took the highly-favored Bulldogs to their limit in a narrow 42-35 Folsom win. Pleasant Grove also narrowed its margin of defeat in a 26-20 loss at Oak Ridge, but the Eagles were also unable to redeem themselves in the playoffs.

The highly-competitive DRL semifinals now makes way for an all-DRL final in the Division I championship at Sacramento State on Dec. 6 — and one final shot at redemption. Shut out by Folsom 35-0 in the DRL opener back on Oct. 11, Oak Ridge has hopes of denying Folsom of its desired rematch with national power De La Salle-Concord in a NorCal Open Division final. The Trojans understand what needs to be done to be kings of the Delta River League the second time around.

“The opportunity to play them again is something that I think a lot of the players are looking forward to,” Cavaliere said. “Our kids are not inexperienced players anymore, and they know what they have to do to be successful against (Folsom).”

Both teams are returning to section championship games. Folsom won the Div. II title last year while Oak Ridge lost to eventual state champion Granite Bay in the Div. I final.

One year later, the teams comprise an all-DRL final that surprises very few. ✪

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D.J.

Wilson is his own harshest critic.

Pay no mind to outside distractors who have spent the offseason questioning why a kid that has never posted double-digit averages in high school signed a letter of intent to Michigan.

It’s an easy answer. The potential has always been there. This young man can play ball. The Capital Christian-Sacramento 6-foot-9 inch senior with a 7-2 wing span has recovered from a back injury that sidelined him twice in the past two seasons and is ready to go.

“Try to find a 6-9 wing that can shoot it, dribble, play the post and has the academics that he has and is a kid who will stay out of trouble and work hard,” Capital Christian coach Devon Jones said. “Try to find them. You can count them on one hand in the whole country.”

Physical Struggles

Wilson grew up with the potential to become a basketball star. Jones noticed it during Wilson’s time in elementary school. Wilson was tall and gangly, and the coach saw something bright through the trips down the court when Wilson would trip over his own overgrown feet.

As Wilson continued to grow, the injuries came along.

In the last calendar year, he has sprouted two inches. During the summer between his sophomore and junior year, Wilson injured his back and couldn’t participate in the summer AAU circuit. Then after just two playoff games last season, Wilson re-aggravated the same injury and missed the rest of the postseason, relegated to cheerleader as the Cougars won a second consecutive Sac-Joaquin Section Division-V championship.

Out of action for three months, Wilson honed his craft and spent countless hours in the gym. He worked with doctors and physical therapists. He worked in the weight room getting bigger, stronger, better.

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The Doubters Wilson wanted so badly to have a junior year to remember.

But that never materialized. In two seasons on varsity for the Cougars, he has averaged 8.6 points a game as a sophomore and 9.7 last season.

But number can lie.

“He’s a great team guy,” Jones said.

Even when Wilson was on the bench in street clothes as Capital Christian defeated Brookside Christian-Stockton in the section finals, there he was, grabbing water for players, fist pumping and high-fiving anyone around.

“At the time, I was just doing whatever I could do to help the team get the W,” Wilson said.

With the injuries to his back mounting, so too came the concerns from college recruiters. Teams hot on his trail started to back off.

That created a fire inside Wilson.

“He said, ‘Coach, if it comes down to anyone working hard, no one is going to work harder than me. I guarantee it,’” Jones said. “He looked at me dead in the face and I knew he was ready for the next level.”

A Summer to Remember Wilson spent his final summer in high school on a prolonged business trip.

Once Wilson was cleared to play again, he took little time re-introducing himself to the basketball world. Playing for Team Superstar, Wilson’s coming out party was a 22-point, eight-rebound performance in June, when Wilson was matched up against Ivan Rabb, the top-rated junior in the na-

tion from Bishop O’Dowd-Oakland.

“D.J. played with a chip on his shoulder this summer,” Jones said. “He felt like the schools that turned their backs on him … he took it personal.”

The game was not on a big stage. But it set the tone for what’s next for a player that Jones said “the sky’s the limit.”

“With the aggression he showed in that game, and as bad as he wanted to get back,” Jones said, “he had something to prove. It was a big summer.”

Becoming a Michigan Man The news hit the recruiting circuit quickly and college coaches flooded the Capital Christian campus. Wilson was healthy and working harder than ever.

“He’s a very dedicated kid,” Jones said.

“He does what he’s supposed to do. He’s very coachable. He’s a ‘Yes, coach’ type of kid and he is really hard on himself.”

Wilson would spend countless hours shooting jumpers alone if he had a bad practice. He spends time watching film on college and pro point guards, trying to find an edge.

Michigan coach John Beilein witnessed that effort first hand and offered Wilson a scholarship.

Wilson is not blind to what that means. He’s believed to be the first Sacramento-area basketball player to sign to a Big 10 Conference school.

“It means a lot. It’s crazy to be the first basketball player out of the area to go to a Big 10 school,” Wilson said. “Michigan is a great program and I just fit so well with what the coaches and what the players do over there. It’s really a dream come true.”

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Jones believes this is a signature moment for Capital Christian, too.

“It’s very big for Sacramento and very big for this school,” Jones said. “He is one of the pioneers for this school. I think this school will be remembered for a long time because of D.J. Wilson.”

Finishing Strong Wilson is not the only player on the Cougars basketball team headed to a major college program. He just happens to be the only one going because of basketball. Capital Christian’s center, Nifae Lealao, a bruising force in the paint at 6-6 and 290 pounds, is headed to Stanford on a football scholarship. Forward Tyler Schimpf is headed to Texas on a baseball scholarship.

With help from those two, and fellow seniors Marcelas Perry and Uchenna Iroebgu, and junior Justice Shelton-Mosley, Wilson is ready to lead a state-title run.

Over the Thanksgiving weekend, Capital Christian went 3-0 in the 2013 Coventry Health Tournament of Champions in Illinois. Wilson recorded two double-doubles including 16 points, 15 rebounds and five blocks against Central Champaign (Ill.).

For Wilson, numbers will come and go, but what he wants most is to finish his high school career on top, with his team celebrating at Sleep Train Arena with its star on the court.

“Stats and all of that are not my biggest concern,” Wilson said.

“Mine are winning section titles and hoping we go to state and win that. As far as numbers go, as long as we get the W, that’s all that matters.” ✪

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1. Bishop O’Dowd-Oakland (26-4 in 2012-13) Despite winning three of the past four North Coast Section Div. III championships, the Dragons have spent the greater part of the past three seasons in the shadow of the school’s girls basketball program. However, there’s little doubt that the Dragons are set up to take center stage — not just on their own campus, but throughout Northern California. Bishop O’Dowd is led by five-star talent, Ivan Rabb. The 6-foot-9 junior forward is coming off a 2012-13 season in which he was named the CalHiSports.com State Sophomore of the Year. And while Rabb is the nationallyrecognized talent, his supporting cast is what should take the Dragons to the next level. Up-and-coming junior Paris Austin and senior Juwan Anderson comprise an experienced and solid backcourt, and joining Rabb in the post is developing junior Isaiah Thomas. One can naturally assume that the Dragons will have a fair amount of depth after graduating just three seniors from last year’s team.

Paris Austin

2. Newark Memorial (23-8)

All but set-up for a third straight NCS Div. II title behind experienced core.

With the difference between our top two teams practically razor-thin, it only makes sense to take a closer look at both. For the Bay Area’s Panthers, the X-factor is junior guard Ma’Ane Mosley, who did not play last year but showed tremendous potential as a freshman. If Mosley can step in and run the show, the rest of the lineup — including the Cal-bound duo of Gabby Green and Mikayla Cowling — falls into place.

Depth and interior defense could be issues, but this is an experienced, talented team that went to the Open Division semis last year and is poised to take the next step. Potentially waiting for them in a NorCal final could be the Rams of Stockton.

Even though they suffered some significant losses, the marvelously athletic Bri Moore and Arizona-bound Charise Holloway lead a deep team that’s well versed in Tom Gonzalves’ will-destroying array of presses. Kat Tudor is a serious outside threat and freshman point guard Sierra Smith could be the program’s next big star. The question though is inside play. There’s not a lot of height, and if opponents can handle the press (much, much easier said than done) and pound the ball to the block, the Rams could struggle. But don’t bet on it.

Bri Moore, St. Mary’sStockton

3. De La Salle-Concord (26-5)

3. Miramonte-Orinda (27-3)

4. Modesto Christian (29-4)

4. Carondelet-Concord (27-4)

5. Monte Vista-Danville (20-7)

5. Salesian-Richmond (28-8)

6. St. Mary’s-Stockton (20-8)

6. Bishop O’Dowd-Oakland (29-3)

7. El Cerrito (22-11)

7. Sacramento (27-5)

8. Capital Christian-Sacramento (26-5)

8. Archbishop Mitty-San Jose (24-7)

9. Sacred Heart Cathedral-S.F. (21-12)

9. St. Ignatius-S.F. (21-11)

10. Sacramento (25-8)

10. Pinewood-Los Altos Hills (23-10)

The Spartans won 26 games last year starting three (!!) freshmen.

Senior forward Anthony Townes leads re-vamped roster with no shortage of hype.

Coach Nick Jones has Mustangs ready to take off in his second year UC Santa Barbara-bound guard Gabe Vincent leads Rams’ scoring machine

Michigan-bound forward D.J. Wilson leads talented defending SJS champs.

Lost just five seniors (two starters) from last year’s Div. III NorCal champion Don’t get caught up in who Dragons lost. They certainly won’t.

11. St. Ignatius-S.F. (16-11) 12. Campolindo-Moraga (21-9) 13. Jesuit-Carmichael (13-14) 14. Salesian-Richmond (30-4) 15. Archbishop Mitty-San Jose (28-5)

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Mikayla Cowling, St. Mary’sBerkeley

Five seniors, a brutal press and Sabrina Ionescu — one of the best sophs in the country.

Natalie Romeo leads a veteran team that features depth and determination.

Mariya Moore (Louisville), Zoe Correal (Colorado) could lead Pride back to state final.

Plenty of incoming talent, but lack of experience will force a learning curve.

Ayanna “Baby Shaq” Edwards is surrounded by Div. I talent.

Tyrell Alcorn takes over as the Gauchos’ main man

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1. St. Mary’s-Berkeley (30-5) 2. St. Mary’s-Stockton (31-3)

16. Montgomery-Santa Rosa (23-9) 17. St. Joseph Notre Dame-Ala. (24-12) 18. Moreau Catholic-Hayward (18-10) 19. Freedom-Oakley (20-10) 20. Sheldon-Sacramento (27-6)

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Monarchs and star Kelli Hayes may lose some early; but by March, they’ll be rolling.

Quinci Mann, Sydney Raggio and Josie Little lead 11 returning players.

All five starters are back for the Div. V NorCal champs, lead by Gabi Bade, Marissa Hing.

11. Sacred Heart Cathedral-S.F. (25-6) 12. St. Francis-Mountain View (24-9) 13. Vanden-Fairfield (28-5) 14. Oak Ridge-El Dorado Hills (28-5) 15. Modesto Christian (22-10)

16. McNair-Stockton (26-5) 17. Marin Catholic-Kentfield (22-10) 18. Wilcox-Santa Clara (23-5) 19. Enterprise-Redding (29-2) 20. Gunn-Palo Alto (21-7)

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Belton

Marquese Chriss

SCHOOL: Pleasant Grove-Elk Grove. YEAR: Senior. HT./POS.: 6-7 / Center THE DETAILS: The long post player came on strong during the Eagles’ state championship run, including an impressive game at both ends against Kentucky commit Marcus Lee in the NorCal final. With the graduation of the team’s top three scorers, Chriss will be asked to increase his scoring in his final year.

Vasilie Saraba

SCHOOL: Del Campo-Fair Oaks. YEAR: Senior. HT./POS.: 6-4 / Wing THE DETAILS: The sharp-shooter led the Cougars with 19.4 points per game and scored in double figures in 25 of 29 games. He has already committed to play at Yuba College with hopes of receiving D-1 offers.

D.J. Wilson

SCHOOL: Capital Christian-Sacramento. YEAR: Senior. HT./POS.: 6-9 / Wing THE DETAILS: The Michigan-bound Wilson was not able to achieve his full potential a year ago due to a stress fracture in his back. But this past summer was a different story, as he dazzled at showcases and rocketed up national recruiting charts (hitting #135 in the Rivals 150 for the 2014 Class). His 7-foot-2 wingspan makes him a major threat at both ends of the floor.

Chriss

NEXT 5

Trey Belton Sheldon-Elk Grove Junior, 6-4, Forward Devin Greene Sheldon-Elk Grove Sophomore, 5-9, Guard Andre Lewis Laguna Creek-Elk Grove Junior, 6-3, Wing Lake Lutes Jesuit-Carmichael Senior, 6-6, Forward solomon Young Sacramento Sophomore, 6-7, Center

Anthony Townes

SCHOOL: Modesto Christian. YEAR: Junior. HT./POS.: 6-6 / Forward THE DETAILS: Started on loaded Crusaders’ teams that won section titles in each of his first two years in the program. Townes is expected to take on larger scoring and leadership roles with the graduation of several top players from the 2012-13 roster.

Cameron Oliver

SCHOOL: Grant-Sacramento. YEAR: Senior. HT./POS.: 6-8 / Wing THE DETAILS: Already has offers from D-1 programs, including Oregon, which love his potential and prototypical basketball build. Yielded to DeSean Parsons in Pacers’ run to the Division II section final, but will be the team’s first option in its attempt to win the program’s first section championship since 1999.

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A host of talented seniors isn’t shy about its mission to bring a state championship to Sacramento High

T

By trevor horn | Contributor

he Sacramento High girls basketball team is no stranger to winning.

The numbers have added up over the years.

The Dragons have reached a Sac-Joaquin Section title game every year since 2004, bringing home four titles, including the 2012-13 Division II title and back-toback Div. III crowns the previous two seasons.

The queens of the Metro League (a current 91-game league winning streak) have it all, except one thing, a state title to hang up along with the section titles. The Dragons beat league rival Florin-Sacramento 48-37 for the program’s fourth consecutive section banner in March.

Led by seventh-year coach Michele Massari, and five seniors that signed Division-I college scholarships last month, will it finally all come together this season?

“This is a very important year,” Dragons senior center Ayanna Edwards said. “I want to finish out with a bang. We work so hard.”

Along with Edwards, who is headed to Arizona State, fellow seniors Najah Queenland (Pacific), Zoynia Cormier (Cal Poly) and Simone Sheppard (UNLV) will take the court this season without Chaya Durr (UC Santa Barbara), who is out with a torn ACL suffered over the summer.

“We will pick up the pieces and we will play hard for (Durr),” Massari said. “You cannot replace what she brings. She literally won games for us single-handedly.”

The group of seniors is special to Massari, and not just because of their accolades and talent on the court.

“All of them are a 3.6 (GPA) or higher (students),” Massari said. “All are in an honors class or an AP class. We are the only school that represent the name Sacramento, and that’s a lot of pride.”

Sheppard is in her first season playing for the Dragons after starring her freshman and sophomore seasons at El Camino-Sacramento. She was forced to sit out her entire junior year because of section transfer rules. The season was rough on the talented forward.

“I’ve been wanting to do this for so many years,” Sheppard said of her chance to become a Dragon.

“Being able to play for Michelle has opened many more doors for me. I love my school, my teammates and my coach.”

Sheppard’s freshman season at El Camino came during the final season for legendary coach Bill Baxter. Now an assistant coach at Sacramento State, Baxter and Massari are close friends and comparable in many facets as coaches.

“Bill and I are exactly the same,” Massari said. “We are yellers, screamers, animated, loud and demanding.”

The one year under Baxter and years being coach by Massari in AAU made for an easy transition for Sheppard.

“I think she was used to that,” Massari said.

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From left: Chaya Durr, Najah Queenland, Simone Sheppard, Zoynia Cormier and Ayanna Edwards Support Your Local Business • Say You Found Them In SportStars™

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Senior post player, Ayanna Edwards, is known as “Baby Shaq” to her teammates and the Sacramento High faithful. The 6-foot-4 Arizona State-bound Edwards anchors both ends of the floor for the Dragons.

Queenland played at Sac High her freshman year before starting at rival St. FrancisSacramento for two seasons. Now back for the Dragons, the combination of her and Cormier in the backcourt will be lethal for Sacramento in the absence of Durr this season.

“Your senior year is supposed to be the best year of your high school career,” Queenland said. “I feel that by playing on this team I get better every day.”

The guard also brings a fantastic work ethic and an amazing 4.26 GPA to the Dragons.

“My mom always told me ‘You could get hurt tomorrow and never play basketball again. What you have to do is get good grades,’” Queenland said. “I’m really glad she told me that.”

But sitting in the stands watching Sac High win section titles without her the last two seasons tore at Queenland.

“She watched us at Sleep Train (Arena) and we would tease her that she should be here for all of it,” Massari said. “She brings a toughness every day and leadership to this team.”

Only Edwards has played all four seasons on varsity for the Dragons. The affable 6-foot4 senior is a highly-recruited player. But it all came back to reality when her parents filed for divorce after 17 years of marriage. As the oldest of five children, Edwards, who is affectionately called “Shaq” by everyone around her, took time away from basketball and recruiting to clear up her personal life.

Edwards leaned on Massari for help and guidance during the troubling time. During an important summer of AAU basketball and the fall recruiting period before her junior season, Edwards was “MIA” from the basketball world.

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“She lived with me for a while,” Massari said. “She spent Christmas with my family.

My parents came down for her signing day.

She became like a family member. She has a special place in my heart because we have been through so much.”

Once Edwards was able to concentrate on school, basketball and the whirlwind recruiting process, she found that the time away meant lost scholarship offers. But one program stayed and is a big reason why she signed.

Edwards said that the first thing the Arizona State coaching staff asked when they spoke again was “How my family was doing and how I was doing on a personal level.”

“That was different, they cared about me as a person,” she added.

Winning championships is a perk of the job coaching at Sac High.

“This isn’t just a normal high school. This is the basketball mecca,” Massari said. “For a player to come here and play, it takes guts.”

But the most rewarding part of the gig to the former Nevada Union-Grass Valley standout is giving players, like these five seniors, a chance to improve their lives on and off the court with a college education.

“When it comes down to the next point in my career, I’m not going to remember the wins and losses as much,” Massari said. “But I will remember every place that a kid goes to.”

The Dragons lost in the opening round of the CIF Open Division playoffs to St. Mary’sBerkeley last March. A tough memory, but a learning experience for a talented team that’s shooting for a state title run.

“This is going to be an amazing year,” Sheppard said. “We are winning state this year. It’s just going to be cool.” ✪

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Tucker

Tiara Tucker SCHOOL: McNair-Stockton. YEAR: Senior. HT./POS.: 5-6 / Guard THE DETAILS: After leading Brookside Christian-Stockton to the SJS finals and winning a state crown in three years for the Knights, Tucker transferred to McNair and will be eligible to play for the Eagles after Jan. 6. She averaged 28.5 points/game last year, with 5.3 steals and 3.4 assists.

Jasmine Redmon

Bettencourt

NEXT 5

Lindsay Anderson Roseville Senior, 5-10, Center Erica Bean Bradshaw ChristianSacramento Junior, 5-7, Guard

SCHOOL: Monterey Trail-Elk Grove. YEAR: Senior. HT./POS.: 5-8 / Guard THE DETAILS: A do-it-all shooting guard for the Mustangs, Redmond signed with Hawaii thanks in part to a monster junior campaign in which she averaged 17.8 points, 6.7 rebounds, 5.3 steals and 4.8 assists. She will be a focal point once again, hoping to get Monterey Trail past the second round of playoffs for the first time in school history.

Jasmine Hampton Modesto Christian Senior, 5-10, Forward

Ayanna Edwards

Aaliyah Pena Pleasant Grove-Elk Grove Senior, 6-1, Center

SCHOOL: Sacramento. YEAR: Senior. HT./POS.: 6-4 / Center THE DETAILS: An inside force known as “Baby Shaq,” she can control the post at both ends of the floor for the Dragons. After a tough loss to Bishop O’Dowd in the Open Division, the Arizona State-signee, along with fellow seniors Najah Queenland, Zoynia Cormier and Simone Sheppard have eyes set on a state title.

Charise Holloway St. Mary’s-Stockton Senior, 5-10, Wing

Dalayna Sampton SCHOOL: Florin-Sacramento. YEAR: Senior. HT./POS.: 6-2 / Center-Forward THE DETAILS: All eyes and defenders will be on the University of Hawaii signee following the graduation of Diaja Joe-Smith. Sampton averaged 16.5 points and 14.5 rebounds per game as a junior, recording double-doubles in 22 of 27 games.

Ali Bettencourt SCHOOL: Oak Ridge-El Dorado Hills. YEAR: Senior. HT./POS.: 5-10 / Guard THE DETAILS: Recently signed to San Jose State, the long guard is a potent insideoutside threat. Teamed with point guard Jenn Hoffman in the backcourt, Bettencourt can create mismatches with her ability to hit three-pointers and drive to the basket.

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Building confidence is a lot like building revenue, and there’s more than one source of income

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get mental: Erika carlson Confidence is an athlete’s belief in their ability to succeed in a sport. Getting off to a confident start in preseason can make all the difference. A lack of confidence will keep you off the court and reduce playing time, which can be tough mentally.

There are many ways to build confidence, however, many athletes make the mistake of relying too heavily on past experiences — what happen in yesterday’s game, or what happened a minute ago. If your performance is strong, great! Your belief is fierce and you will probably continue to play well. But what if it’s not going well? Where does confidence come from then?

Let’s look at the business world for a minute. How is confidence like money? Both are earned through hard work and discipline. And, both are fragile and easy to lose, no matter how much you start with. Successful businesses (those who make steady profits) often have several products and/or services to make money. The idea is when one service (or product) isn’t selling well, another is. That way, profits remain steady and the business can grow.

The same model applies to building confidence. If your defense wasn’t great yesterday, you have four days to get more prepared for the next game. The more “streams” of confidence you have, the more stable the “profits” and your confidence can grow. Let’s examine the “streams” of confidence you need to be

building to get off to a good start and to allow yourself to grow throughout your season.

PREPARATION — Great athletes often say the hardest work is completed during the preseason. This is when you have time and energy to dedicate to getting stronger and faster, jumping higher and improving your defense or jump shot. Now it’s time to focus on getting prepared for each practice and game. Make a list of all the things you do to prepare to play. For example: Drills, weight-lifting, good nutrition, rest, mental training. Also, write down what you need to be doing that you’re not doing already.

Preparation is highly controllable and is the most significant factor in building your confidence every week.

PERSONAL STRENGTHS — What are your unique talents and developed skills that make you the player that you are?

College coaches are looking for distinctive players who know and exploit their strengths. Make a list and continue to leverage your strengths.

PAST SUCCESS — “I’ve done it before, so I can do it again!”

As a high school athlete, you’ve had some success — hopefully a lot of success — to reflect on. Be mindful to pay attention when things go right. This is the time to analyze and pick apart WHY you were successful. (Reminder: Delete the mistakes quickly!)

Make a list of your best successes. Include top finishes and

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personal bests.

PRAISE – Guys, you get this. You know how to take praise, hear it, use it and believe it. Good for you! Girls, you MUST hear it, feel it and believe it. If you choose not to, you’re wasting one important stream of confidence and therefore your confidence won’t be as stable as it could be. Praise is not controllable, receiving it is completely dependent on someone else choosing to give it to us. Coaches with different coaching styles give it out in different amounts. Remember this: If you have a coach who doesn’t give out a lot of praise, it will mean more when you do get it. Therefore, the responsibility is on you to hear, use and believe it. Make a list of the best praise you have received from others (coaches, teammates, family) and be sure to include who gave it to you.

Each of these lists should grow with you through your season.

Walk on the court every time knowing you have completed everything required to help you to play well. A strong, stable foundation made of multiple revenue streams will set up for a great season. And who knows, it may teach a thing or two about how to make good profits in the future! ✪ Erika Carlson is a certified mental trainer and owner of Excellence in Sports Performance in Pleasanton.

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Today I’m going to share two powerful strategies for improving your athlete’s aerobic base as discussed in the last three issues. These are just two of many strategies and one piece of the conditioning puzzle for improving your athletes on-field performance.

I also highly recommend Joel Jamieson’s book “Ultimate MMA Conditioning” for a more complete understanding of the principles and strategies for improving your athlete’s conditioning. Don’t be fooled by the title as the book spans all sports.

METHOD #1: Cardiac Output Method Why It’s Important: This is a highly effective method for improving how much blood your heart can pump to all working muscles and veins with each beat.

Why It Works: Results in a larger left ventricle of the heart capable of pumping out more blood per beat. Also a lower resting heart rate and greater cardiac efficiency.

The less work the heart has to do to pump blood, the better your aerobic energy production will be because more oxygen can get to your muscles for faster recovery.

Guidelines: Heart rate between 130-150 BPM, 30-90 minutes sessions. Increase volume over time (20 percent weekly increase). Use 2-3 times per week.

Exercises: Any low-intensity exercise such as jogging, biking, swimming, jumping rope, low-intensity circuits; as long as the heart rate is in the correct range.

METHOD #2: High-Resistance Intervals Why It’s Important: Improves the aerobic qualities of the fast twitch muscle fibers responsible for strength and power. Athletes will improve their ability to maintain their power longer without gassing out.

How it works: Recruits the highest threshold motor units (power/strength) and increases the oxidative (oxygen) abilities of these fibers by supplying them with constant oxygen.

Guidelines: Each rep is at maximal intensity, using both high resistance and short duration. Resting heart rate 130140 for recovery between reps, 5-7 seconds per rep with 10-20 reps per workout, 1-2 times per week.

Exercises: Short sprints up a very steep incline, dragging sled loaded with weight, band-resisted sprints, or a spin bike with the resistance cranked up as high as possible. ✪ Tim Rudd is an IYCA specialist in youth conditioning and owner of Fit2TheCore.

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Strategies that can help you improve your aerobic base and get results training time; tim rudd for iyca

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back pain: dr. hunter greene

Spondylowhatsis?

An overview of spondylolysis, a condition which leads to lower back pain Low back pain is a fairly common complaint among adolescent athletes. In many cases, this low back pain is a symptom of spondylolysis, a stress fracture of an area of the lower spine called the pars interarticularis. Typically, spondylolysis is caused by repetitive hyperextension (arching) and rotation of the back in sports. Muscle tightness and strength imbalances of the back and core muscles may also contribute.

WHO IS AT RISK?

This condition mainly affects young athletes who participate in sports in which the back is repeatedly hyperextended with either excessive rotation or repetition. We see spondylolysis in many different sports, including gymnastics, football, diving, weightlifting and dance. Poor strength and flexibility, inadequate warm-up, genetics and poor technique are also risk factors.

SIGNS AND SYMPTOMS

Athletes with spondylolysis may feel pain and stiffness in the center of the low back that is worse with hyperextension and twisting. They may also feel tightness in the hamstring muscles. Symptoms typically get worse with activity and better with rest.

PREVENTION

Taking a few simple precautions can reduce your risk of spondylolysis: ›› Use proper technique ›› Wear proper protective equipment and ensure correct fit ›› Warm up and stretch appropriately before practice or competition ›› Maintain appropriate conditioning, back and hamstring flexibility, back and core strength, and cardiovascular fitness

TREATMENT

An X-ray of the lower back will determine whether or not there is a stress fracture. Initial treatment for spondylolysis involves rest from activities that cause the pain. Non-steroidal anti-inflammatory medications are sometimes recommended to ease discomfort.

Occasionally, a back brace and physical therapy may be prescribed. In most cases, athletes can gradually resume activities with few complications or recurrences. Stretching and strengthening exercises for the back and abdominal muscles can help prevent spondylolysis from occurring again down the road.

In rare cases, surgery is needed for athletes who have persistent back pain after several months of conservative treatment. ✪

Hunter Greene, M.D., is a board-certified orthopedic surgeon with Summit Orthopedic Specialists in Carmichael.

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health watch: suzanne becker

Recognizing and preventing

Stress Fractures

Just like a car, the human body has a springloaded shock absorbing mechanism built into the foot to disperse force. The human foot has 33 joints that allow 26 bones to move freely during impacts such as walking, running and other activities. When your foot hits the ground, the impact can be spread across all 33 joints lessening the overall stress in any one specific area.

If this shock absorption system is altered, due to muscle weakness, faulty foot mechanics, or poor technique, the long foot bones (metatarsals), are at great risk for developing a stress fracture.

The most common stress fracture in the foot is in the 2nd metatarsal bone, which bears increased weight when the foot’s inside arch collapses. This faulty foot pattern is called over-pronation and is extremely common.

In contrast, when the foot rolls to the outside, called over-supination, increased stress is placed on the 4th and 5th metatarsal bones, putting them at risk for a stress fracture.

If you have pain in your mid-foot region with weight bearing, suspect a stress fracture in your foot, and immediately schedule an appointment with your orthopedic doctor. Imaging tests may help your doctor confirm your diagnosis. Stress fractures are difficult to see on X-rays until they have actually started to heal. Your doctor may recommend a bone scan or a magnetic resonance imaging (MRI) scan, which are more sensitive than an X-ray and can detect stress fractures early.

It typically takes six to eight weeks for a stress fracture to heal. During that time, switch to exercise that places less stress on your foot, such as swimming and cycling. During or after the healing process, consult with your physical therapist to have your mechanics evaluated.

You may be over-pronating or over-supinating which can cause increased force through the metatarsal bones.

A simple fix may be buying over-the-counter orthotics or begin specific core, hip, knee, and ankle strengthening exercises, which provide dynamic arch stability. Remember, the greatest weapon of defense against stress fractures is prevention. Run smart, eat healthy, listen to your body, and don’t hesitate to ask the advice of professionals. ✪ Suzanne Becker is a physical therapist for Children’s Hospital Oakland, which also treats athletes at its sports medicine facility in Walnut Creek.

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Dig this!

SJS volleyball finals full of thrills If it looks like the Sonora High volleyball team and its fans pictured above are excited, well they should be. This photo was taken mere moments after the Wildcats completed an epic comeback to win their first Sac-Joaquin Section volleyball title 23-25, 17-25, 25-20, 25-17, 18-16 over Hilmar in the Div. IV final at UC Davis on Nov. 16.

Though they didn’t provide the drama of Sonora’s victory, Granite Bay, Rocklin and Christian Brothers each locked up SJS title, too.

In Div. I, TAYLOR NELSON (far left, bottom) and Granite Bay maintained its undefeated season with a straight-sets victory over St. Francis-Sacramento. LAUREN OVERSTREET (far left, top) and her Christian Brothers teammates also rolled to a straight-sets victory in the Div. III final, topping Vista del Lago-Folsom for the program’s eighth SJS title overall. Rocklin and MEGAN McBROOME (left) delivered a four-set victory over Vintage-Napa to win the Div. II crown.

For more images from the Nov. 16 championships, visit our gallery at Facebook/SportStars. ✪ —SportStars staff

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