MetroSports Magazine Sep/Oct 2015 NYPD Cvr

MetroSports Magazine

September/October 2015

FDNY vs NYPD Gaelic Football

New York’s -Bravest -Boldest -Finest -Strongest Football Metro New York’s NPC BodyBuilding and Physique Competitions Longwood Youth Football Tackles MetLife Stadium

Contents

p. XX

September/October 2015

Features 4 NPC 2015 Summer Classic World Champion Bev Francis Promotes the National Physique Committee’s 2015 Summer Classic in White Plains, NY 22 Bravest, Boldest, Finest & Strongest Football NYC’s Public Service Professionals Compete in a National Football League 34 NYPD/FDNY Gaelic Football New Yorks Finest and New York’s Bravest Compete on the Pitch to Honor a Fallen Comrade 44 6th Annual Sean Tallon Memorial G.A.A. Youth Gaelic Football 46

Longwood Youth Football The LYF 8-year Old Team takes the Field at MetLife Stadium

Regular

20 Athlete of the Month 49 Sports Photo Tip

(C) Clark Thompson, ClarkShots.com

Cover Photo: Clark Thompson

Action Photography by Clark Thompson

MetroSports Magazine | 1

Train Like a Champion.

Train with a Champion.

MetroSports Magazine’s former Athlete of the Month and cover of our May-June 2015 issue, Keisher “Fire” McLeod, a former NY Golden Gloves Champion, current NYS Flyweight Champion and current WIBA World Flyweight Champion can now be your personal boxing trainer at the world famous Gleason’s Gym.

2 |September-October 2015

MetroSports Magazine (MSM) is published six times a year by the New York Sports Photo Group.

MSM is available online and can be downloaded in electronic format for viewing on tablet and hand-held devices, laptop and desktop computers and purchased as full-color glossy print editions.

Founder, Editor-in-Chief, Art Director: Warren Rosenberg Publisher: New York Sports Photo Group: nyspg.com Features Editor: John Chuhran Director of Photography: Clark Thompson Social Media: Clark Thompson Photo Contributors: Clark Thompson, Warren Rosenberg Proofreader: Melissa Tougas Contributors: Thomas Chin, Fitness Advertising: For rate card contact warren@nyspg.com Please direct all inquiries to: warren@nyspg.com Visit us on the web at: MetroSportsMag.com

MetroSports Magazine accepts and welcomes photos, short articles, opinions and letters from our readers. There is no guarantee that unsolicited contributions will be published and MetroSports Magazine assumes no responsibility for failure to publish or for editing published contributions. The Contents of MetroSports Magazine consist of copyrightable and/or copyrighted material and cannot be reproduced without the express written consent of the publishers.

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Metro Area Bodybuilding

Bev Francis Powerhouse Gym Sponsors the NPC at the Westchester County Center

B

odybuilding is a competitive sport which, in the U.S., is governed by several sanctioning bodies, most notable among them, the National Physique Committee (NPC) and the International Federation of Bodybuilders (IFBB). Perhaps it is most appropriate that bodybuilding as a sport be covered in MetroSports Magazine since competitive bodybuilding got its first large-scale exposure in the United States right here in New York City, at Madison Square Garden, on January 16, 1904.

On July 11, 2015, the National Physique Committee (NPC), the premier organization governing amateur bodybuilding in the U.S., held its Northeast Summer Classic at the County Center in White Plains. This event, which attracted over 150 participants equally divided among men and women, was a sanctioned national qualifier. Sponsoring the 2015 Northeast Summer Classic was Long Island’s Powerhouse Gym owned and operated by multi-sport legend Bev Francis.

Bev Francis has had a long and storied career beginning as a high school physical education teacher in her native Australia.

Right: Robyn Mays, Women’s Physique Open and 35+ Champion, 40+ Figure Champion, Open C Figure Champion 4 | September-October 2015

(C) Warren Rosenberg, nyspg.com

(C) Warren Rosenberg, nyspg.com

Victor Martinez, IFBB Pro 2 time Arnold Classic Pro Champion 2013 Toronto Pro Supershow 1st Place 2007 Mr. Olympia, 2nd place 2000 NPC Nationals Heavyweght Champion 2000 NPC Junior Heavyweight Champion 1997 NY Metro Light Heavyweight Champion

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Competing in the sport of shot put, Bev set a national record in 1977 and went on to win the Australian National Shot Put Championship in 1982. Not satisfied as a one sport champion, Bev also took on the sport of powerlifting where she set a world record in 1981 for the women’s bench press and, again in 1982, setting a world record in the squat. In total, Bev broke over 40 world powerlifting records and was inducted into the International Powerlifting Hall of Fame in 1987. Moving on to the sport of bodybuilding, Bev won the World Pro Championships in 1987 and placed second in the 1990 and 1991 Ms. Olympia contests. Bev now operates the Powerhouse Gym in Syosset, N.Y., where she helps train the current and future generations of competitors.

As with all NPC-sanctioned competitions, the 2015 Summer Classic was conducted in two stages, with a prejudging session taking place in the morning and the finals held later in the day.

Scoring for the competition is performed by a five to seven judge panel and typically takes place in a Relaxed Round, a Comparison Round and a Free Posing Round.

In the Relaxed Round judges evaluate the athletes for overall symmetry, paying close attention to how well balanced various muscle groups are to each other. During this round the competitors stand in a relaxed position and do not actively flex their muscles.

In the Comparison Round, competitors stand together and actively flex their muscles in a variety of standard poses such as the front double bicep, front lat spread, the side chest and the overhead abdominal and thigh.

In the Comparison Round, competitors stand together and actively flex their muscles in a variety of standard poses such as the front double bicep, front lat spread, the side chest and the overhead abdominal and thigh. continued on page 13 Left: Bev Francis and pro Bodybuilder Victor Martinez at the County Center All Photos (c) Warren Rosenberg, nyspg.com

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NPC Summer Classic Champions

Robyn Mays Women’s Physique Open Women’s Physique 35+

Anthony Singe Bodybuilding 40+

Justin Randall Junior Bodybuilding

Bill Leonello Bodybuilding 50+ Bodybuilding 60+

Anthony Viglietta Bodybuilding 35+

Alexander Fernandez Bodybuilding Novice Lightweight

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NPC Summer Classic Champions

Louis Jimenez Nicholas Longobardi Kevin Witkowski Bodybuilding Novice Middleweight Bodybuilding Novice Light Heavyweight Bodybuilding Novice Heavyweight Bodybuilding Novice Overall Bodybuilding Open SuperHeavyweight

Gene Lumumba Dominic Mutascio Bodybuilding Open Bantamweight Bodybuilding Open Middleweight

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Anthony Singe Bodybuilding Open Light Heavyweight

NPC Summer Classic Champions

Mark Cruz Bodybuilding Open Heavyweight

Milan Rysa Men’s Physique 35+

Vincent Viaggio Men’s Physique Teen

Baxter Lynn Men’s Physique Novice A Men’s Physique Open A

TJ Eighmey Men’s Physique Junior

Neil Ross Men’s Physique Novice B

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NPC Summer Classic Champions

Joseph Scarinci Mark Miko Men’s Physique Open B Men’s Physique Open C Bodybuilding Novice Overall

Lauren Fischer Figure - Junior

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April Huff Figure 35+

Milton Berry Men’s Physique Open D

Robyn Mays Figure 40+ Figure Open C

NPC Summer Classic Champions

Tootsie Bocino Figure 50+

Laura Miller Figure Open B

Tatiana Espada Figure Novice A Figure Open A

Ellen Chapleau Bikini Junior

Alice Ferreira Figure Novice B

Natalie Rowley Bikini 35+

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NPC Summer Classic Champions

Krysten Wondrack Bikini Novice A Bikini Open B

Elizabeth Carillo Bikini Open A

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Avian Haviv Bikini Novice B Bikini Open C

Jessica Rowell Bikini Novice C Bikini Open D

Judges may ask competitors to move so that, with the athletes standing next to one another, the judges can compare each in relation to the others as they try to determine their relative placement.In the final round, Free Posing, competitors demonstrate their physiques and highlight their strong points through individually choreographed routines. In some competitions, this may be choreographed to music.

In each category, competitors are scored against each other so that the best physique is judged as number one, and in a group of six for example, the least well-developed is judged as six (or last among the group).

For each competitor, the lowest and highest judge’s scores are thrown out and the remainder are averaged together. The competitor with the overall lowest score wins.

When competing, it is best to have a deeply tanned and lightly oiled body so that, under the bright lighting of the arena, the competitor’s muscular definition will be highlighted and easy for the judges to see. Much of this preparation goes on, back stage, before and between judging rounds. Amateur competitors first participate in sanctioned “National Qualifier” events. Competitors who place in one of the top 2 or 3 positions of an open (non-age restricted category) qualify to move on to compete in a national event and qualify for professional status.

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Behind the Scenes

Above: Competitors perfecting their tans before taking the stage Below: The Westchester County Center stage crew enjoys a private showing back stage

All Photos (c) Warren Rosenberg, nyspg.com 14 | September-October 2015

Above and Lower Left: Applying final touches to hair and makeup.

Below: Waiting to take the stage

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Bodybuilding’s Loyal Following

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All Photos (c) Warren Rosenberg, nyspg.com

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MetroSports Magazine is available for desktop and mobile reading

web / online flipbook magazine / print issue

Let us prepare a custom cover of any MetroSports Magazine with your favorite photo. Full color glossy prints in sizes 8” x 10” or 16” x 20” suitable for framing.

Send inquiries to warren@nyspg.com

Picture yourself on the cover of MetroSports Magazine.

We’ll create a special issue of MetroSports Magazine featuring you on the cover and highlighted in the feature athlete profile. Send us a high resolution digital photo file and a brief biography and we’ll prepare and send you a printed full-color copy of an actual MetroSports Magazine with your cover.

Send your request to Warren@nyspg.com MetroSports Magazine | 19

MetroSports Athletes of the Month September/October 2015 MetroSports Magazine selects as its Athlete of the Month for September 2015, bodybuilder and physique competitor Robyn Mays of Worcester, Massachussetts. While not a resident of the NY Metro area, Robyn was one of the most prominent competitors and a multiple category winner at the NPC Summer Classic held in White Plains, NY, capturing 1st place in the Women’s Physique Open and 35+ divisions and in the 40+ and Open Figure divisions. Mays credits her success, in part, to patience and resilience and states that, “I never give up. The tougher a situation gets, the stronger I become.”

MetroSports Magazine has selected as its October 2015 Athlete of the Month one of New York’s Finest, a member of the NYPD Gaelic Football Club and multiple sport athlete, Police Officer Danny McNulty.

Working out of the South Bronx 41st Precinct, also known as Fort Apache, McNulty primarily plays the halfback line, although he competes allout wherever he’s needed. According to NYPD Gaelic Football Club president, P.J. Doherty, “the man is an athletic freak of nature.” We agree.

He’s been with the Club since 2002.

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MSM Interviews Athlete of the Month, Robyn Mays MSM: What was it that initially attract-

ed you to bodybuilding as the sport to which you’ve dedicated yourself?

Robyn: My journey to the stage actually got started because of a visit to the doctor’s office. It was January 2010 after an annual physical I learned that I had high cholesterol, was pre-diabetic and weighed over 200lbs.

Faced with the possibility of being dependent on medications; I decided to make a complete lifestyle change.

Once I stopped eating fast food and started eating clean I became healthy which was the most important thing to me. I realized that being healthy would allow me to be around for my family & friends a lot longer and that was more important than eating junk food. Many people take their health for granted not believing that a healthy lifestyle will make a difference, but I understood and this was the point where I started looking at food as fuel for my body. The weight came off slow but steady and was hard work but within a few months I had reached my first weight goal, down 44lbs with normal cholesterol and sugar levels.

After maintaining my weight loss for over a year I decided as a celebration of my transformation to a healthy lifestyle I would

become a fitness competitor and it was then that I fell in love with the sport of bodybuilding. The ability to lift as much or more than the men in the gym is very liberating!

MSM: What can you tell us about your regimen for dropping 15 pounds of bodyweight to get into competition shape?

Robyn: During my building season I don’t do a lot of cardio so my focus is on lifting heavy weight with lots of volume.

When I’m about 12 weeks out I will increase how long and how many days I do cardio and add in sprints 1-2 days a week. I also incorporate carb cycling into my diet program.

MSM: Finally, are there any ties that you have to the NY Metropolitan area?

Robyn: One of my favorite competition memories is when I competed at the WNBF Naturalmania @ The Murry Bergtraum High School in New York, NY (which I will be competing again September 19th). I always remember the stares I got walking around NY with fake eyelashes and silk pajamas in the middle of September.

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Bravest - Boldest - Finest - Strongest (C) Clark Thompson, ClarkShots.com

ew York City, one of the major capiNtals of the world, home to over 8.4 mil-

lion residents and hosting over 54 million visitors each year is kept safe and clean by the professionals working for the various New York City uniformed services including the New York Police Department (NYPD), the Fire Department of New York (FDNY), the Department of Corrections (DOC) and the Department of Sanitation (DSNY). To help cope with the stresses of the job, keep these professionals in top physical form, facilitate a sense of comradery, help raise funds for charity and simply to have fun, each of these public service agencies participates in a number of sporting events throughout the year in 22 | September-October 2015

which they compete against each other within the City and with uniformed service members from other cities across the United States and throughout the world.

The National Law Enforcement Football League, founded in 1996, launched its inaugural season in the fall of 1997 and in 1998 was expanded to include other public service branches and renamed the National Public Safety Football League (NPSFL). The NPSFL’s ranks include police, firefighters, EMTs and other first responders who compete against each other with a dual mission – to raise funds and awareness for charities and to foster comradery among first responders within cities and across the country.

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In the 18 years since the NPSFL was founded, New York City’s NYPD team, New York’s Finest, has won nine of the NPSFL’s Division I Championships, more than any other of the league’s 20 teams, most recently winning the 2014 Division I Championship in a game against the 2012 champion San Diego Enforcers.

NY’s Finest finished the 2015 NPSFL season with a 2-2 record having defeated the FDNY and a team from Texas but dropping contests against the Division I Champion San Diego Enforcers and the Division II Champion NY’s Boldest.

The NYPD also fields teams in Gaelic Football (see page 40), baseball, boxing, cricket, soccer, and skiing.

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(C) Clark Thompson, ClarkShots.com

(C) Clark Thompson, ClarkShots.com

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The FDNY team, New York’s Bravest, also competes in Division I and won the NPSFL National Championship title in 2011, 2008 and 2003.

The Bravest finished the 2015 season with a 2-2 overall record, defeating teams from Texas and Florida but dropping games against NYC rivals from the NYPD and NYCD.

(C) Clark Thompson, ClarkShots.com

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This September marks 14 years since the September 11th terrorist attack on New York’s World Trade Center in which 22 members of the FDNY Football team lost their lives in the line of duty along with 321 of their FDNY colleagues, 23 members of the NYPD, 37 officers of the PAPD and 8 EMTs and paramedics. To honor the lives of these heroic NPSFL members and other NPSFL members who have lost their lives in the line of duty, the NPSFL has established a Hall of Honor. Included in the NPSFL’s Hall of Honor are the following members of the New York Bravest team.

Firefighter Mike Cawley - FDNY - New York Bravest - EOW 9/11/01 Firefighter Tarel Coleman - FDNY - New York Bravest - EOW 9/11/01 Firefighter Thomas Cullen III - FDNY - New York Bravest - EOW 9/11/01 Firefighter Tom Foley - FDNY - New York Bravest - EOW 9/11/01 Firefighter Keith Glascoe - FDNY - New York Bravest - EOW 9/11/01 Firefighter Billy Johnston - FDNY - New York Bravest - EOW 9/11/01 Lieutenant Patrick Lyons - FDNY - New York Bravest - EOW 9/11/01 Firefighter Durrell Pearsall - FDNY - New York Bravest - EOW 9/11/01 Firefighter Steve Belson - FDNY- New York Bravest - EOW 9/11/01 Firefighter John Bergin - FDNY- New York Bravest - EOW 9/11/01 Firefighter Peter Bielfeld - FDNY - New York’s Bravest - EOW 9/11/01 Firefighter Brian Bilcher - FDNY - New York Bravest - EOW 9/11/01 Firefighter Sal Calabro - FDNY - New York Bravest - EOW 9/11/01 Firefighter Andre Fletcher - FDNY - New York Bravest - EOW 9/11/01 Firefighter John Florio - FDNY - New York Bravest - EOW 9/11/01 Battalion Chief Timothy Haskell - FDNY - New York Bravest - EOW 9/11/01 Lieutenant Charles Margiotta - FDNY - New York Bravest - EOW 9/11/01 Firefighter Thomas Mingione - FDNY - New York Bravest - EOW 9/11/01 Lieutenant D. O’Callaghan - FDNY - New York Bravest - EOW 9/11/01 Captain Timothy Stackpole - FDNY - New York Bravest - EOW 9/11/01 Firefighter Daniel Suhr - FDNY- New York Bravest - EOW 9/11/01 Lieutenant Christopher Sullivan - FDNY - New York Bravest - EOW 9/11/01 EOW = End of Watch Under the auspices of the Uniformed Fire Fighters Association of Greater New York, the FDNY – New York’s Bravest - fields teams in baseball, boxing, hockey, football, Gaelic football and auto racing. Yes, that’s NASCAR auto racing. Listed as one of the FDNY’s sports, FDNY Racing competes in NASCAR’s Camping World Truck Series and has the NYPD as a secondary sponsor. Although not supported by the FDNY or NYPD, proceeds from the FDNY Racing team help support both the FDNY and NYPD Widows and Children’s Fund. FDNY Racing is operated out of Mamaroneck, NY, and Concord, NC, and is owned by Jim Rosenblum.

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New York’s Boldest Football had an extraordinary 2015 season capturing the 2015 NPSFL Division II Championship with an overall 6-1 record. They defeated their NYC rivals from the NYPD, FDNY and DSNY as well as teams from Ohio, Virginia and Maryland.

(C) Clark Thompson, ClarkShots.com

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(C) Clark Thompson, ClarkShots.com

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New York City’s Department of Sanitation Football team, New York’s Strongest, finished their 2015 NPSFL season with a 2-3 overall record. The Strongest prevailed in competition against rival teams from Virginia and Georgia but dropped their contest against the hometown Division I Champion NY’s Boldest and against teams from Pennsylvania and California.

(C) Clark Thompson, ClarkShots.com

30 | September-October 2015

(C) Clark Thompson, ClarkShots.com

(C) Clark Thompson, ClarkShots.com

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NYPD vs FDNY Gaelic Football On June 12, 2015, members of the NYPD and FDNY Gaelic Football teams gathered in New York’s Gaelic Park for their annual inter-service match. This year’s charity event was dedicated to helping raise funds to support the families of Police Officers Andrew Dossi and Aliro Pellerano of the 46th Precinct Anti-Crime Team who were shot in the line of duty on January 5th.

Below: NYPD and FDNY Emerald Society Pipes and Drums were on hand at Gaelic Park

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(C) Clark Thompson, ClarkShots.com

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(C) Warren Rosenberg, nyspg.com

(C) Warren Rosenberg, nyspg.com

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38 | September-October 2015

(C) Warren Rosenberg, nyspg.com

(C) Warren Rosenberg, nyspg.com (C) Warren Rosenberg, nyspg.com

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40 | September-October 2015

All Photos (c) Warren Rosenberg, nyspg.com

The NYPD and FDNY, New York’s Finest and Bravest, respectively, provide essential services that help keep the City safe for all who live, work and visit.

While these two essential services work hand-in-hand in many emergency and crisis situations, they’ve had a healthy rivalry between them for over 35 years which they’ve been working out on the green pitch of the Gaelic Football field.

The NYPD Gaelic Football Club was founded in the 1970’s and is made up of men and women who serve as police officers with the NYPD. The 2015 team roster has 36 player members and an administrative staff.

In addition to the fundraising purpose of this event, the NYPD Gaelic Football Club, a registered 501.c.3 charitable organization, also raises funds to support organizations such the Ronald McDonald House, Memorial Sloan-Kettering Cancer Center, and the PBA Widows and Childrens Fund. Contributions can be made through the Club’s website at: http://nypdgaelicfootball.org/donation. html

The FDNY Gaelic Football Club also began in the 1970’s with sponsorship by the FDNY Emerald Society. As noted on the FDNY Gaelic Football Club’s website, the rivalry between the FDNY and NYPD Clubs is a rivalry “formed out of respect and love” and “since the tragic disaster of 9/11, there has been a universal bond between Firefighters and Police...new friendships have evolved, and our sport has become a link to further those friendships.”

As does the NYPD Club, the FDNY Gaelic Football Club is active in international competitions beginning with the 2002 visit of the Dublin Fire Brigade GFC to New York’s Gaelic Park and expanded in 2005 to include contests against the Northern Ireland Fire and Rescue GFC.

The team is scheduled to travel to London this October to compete in the 2015 International Police GAA Tournament.

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Firefighter Sean Tallon Memorial

ver 200 young athletes and their famiO lies gathered to commemorate the life of fallen FDNY firefighter, Sean Tallon, at the 6th Annual Sean Tallon Memorial Gaelic Sports Tournament.

Conducted under the jurisdiction of the GAA Minor Board and co-sponsored by the AOH Bronx County Board, the AOH New York County Board, the AOH Queens County Board, the AOH Westchester County Board, AOH Division #18 of Peekskill, and the AOH Myles Scully Division #1 of Yonkers, NY, over 30 youth teams from Westchester, Rockland, Connecticut, New Jersey and the 5 boroughs of NYC came out to historic Gaelic Park in the Bronx for a day of Gaelic Games and to commemorate the life of Firefighter Tallon.

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Sean Patrick Tallon was a 26 year old probationary fighter assigned to Ladder Company 10 and a U.S. Marine Corps reservist who gave his life on September 11, 2001 protecting the citizens of NYC and his fellow firefighters. With Ladder 10 located right across the street from the World Trade Center, Sean was one of the first firefighters to rush into Tower One.

All Photos (c) Warren Rosenberg, nyspg.com

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Longwood Youth Football at MetLife Stadium

Longwood Youth Football’s 8-year old team, coached by Tim Asbell, was the featured half-time event at the August 2015 NY Jets vs Atlanta Falcons perseason game.

These young competitors from Middle Island, NY, showed the same grit and determination as the 2013 Superbowl champion Seattle Seahawks did on this same field.

46 | September-October 2015

All Photos (C) Clark Thompson, ClarkShots.com

E. Anderson L. Asbell C. Banegas J. Bennett M. Brescia, III C. Chichester D. Cologrande M. Dent R. Earl J. Gibbs S. Hammel T. Kaleb N. Laino R. Mandaro R. Mitchell R. Morrissey B. Rattmer L. Rizzi S. Samuels-Robinson K. Simmons A. Stearns E. Wesche

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Sports Photo Tip Sponsored by Hunts Photo & Video

48 | September-October 2015

Sports Photo Tip of the Month Ten Tips from MSM Photographer Clark Thompson

1. Arrive early- Scout out a location. How flexible is movement and how close can you be to playing field?

2. Light- Know the direction, intensity, color (is flash allowed). You can stop or show motion.

3, Camera- Know settings that will capture action in your lighting environment (may need two cameras with different focal length lenses).

4. Lens- One that compliments your situation.

Frame it tight. (may need more than one lens).

5. Know the sport- You can anticipate where the money shots live.

6. Respect- The players, coaches, referees, and fans.

7. Gear- Filters, gray card, light meter, monopod; (bring what you need, (I never thought I should have bought…with me) This can be a big list so plan accordingly.

8. RAW/JPEG- This depends on speed to clients. Sometimes I have to upload to their FTP site during half time- jpegs are best. SOOC-(Straight Out Of Camera) Learn camera settings to achieve exposure during capture don’t rely on post-production. I prefer RAW. 9. Capture Emotions- Faces of the players during the game as well as players on the bench, coaches, referees and fans. Put a referee in a few shots.

10. Eliminate backgrounds- The term is “bokeh” The more blurry the background the better. The subject should be sharp and jumps off the page.

Bonus section- There’s a lot of “Auto” on cameras and an autofocus (AF) on most lenses. Know what “autos” to leave on and which ones to turn off. You will not be in control if your camera settings are all in automatic. Some you can have on/off simultaneously and others should be avoided. The below is my take when shooting sports.

On the lens keep the AF on for sports.

Auto White Balance (AWB) you can leave it on, but I do a custom white balance (WB).

Don’t use single shot mode, change mode to something that assists in shooting/tracking moving subjects, maybe even continuous mode.

S or TV (Shutter or Time Value) Will automatically set the camera’s aperture.

A or AV (Aperture or Aperture Value) Will automatically set the camera’s shutter speed.

M (Manual) You NEED to set the aperture and shutter speed.

Auto ISO - Some newer cameras have this, I don’t use it, I input the value I need and adjust it if necessary.

Don’t use any camera icon button for action (running man) or the automatic (square for Canon). I prefer you use AV or A but if you’re not ready use P (program) you can Practice, practice, practice!

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