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LETTER FROM THE EDITOR

Dear Readers, Over the past few months, we have seen many teams endure some great football, soccer and volleyball seasons. As the summer days come to an end and the cold, brisk air starts to drift in, we start to switch our focus to the fall and winter sports. Before we do that, we have highlighted many soccer and volleyball teams this season including Stony Brook, Adelphi, Briarcliffe, St. Joseph’s and others. Each team has its own unique story and challenges, but after talking to numerous players and coaches, they all have the same goal. Unfortunately for them, not everyone will reach it. Over this summer, we have witnessed some football teams go undefeated, dominating the opponents, and we have seen some teams that have relied on their younger players. Some had injuries to the upper classmen and others are loaded with talent for the next few years. This is our last chance to touch on many of our great athletes, as they will be graduating in the spring. With a fresh set of sports ready to go, we say goodbye to the outdoor ones for a few months. Inside this edition you’ll get a chance to read about some of the most successful teams of the summer. Kevin Freiheit Sports Editor Ultimate Athlete Magazine

Ultimate athlete magazine PUBLISHER/CEO EXECUTIVE EDITOR ASSISTANT PUBLISHER

SENIOR ART DIRECTOR SENIOR MEDIA MANAGER GRAPHIC DESIGNERS

PAUL CORACE N.J COMANZO KEVIN FREIHEIT

LOUIS H QUACH PONNUTHURAI JEYATHAS MELISSA FEARON WIN-KYE CHEONG

DISTRIBUTION MANAGER CONTRIBUTING WRITER

RICHARD BROOKS KEVIN FREHEIT JACKLYNKELLI KRONEMBERG BRIAN COLEMAN JUSTIN MACKIN DR. TOM FERRARO SANDY SARACONA MIKE MEJIA CSCS

IN-HOUSE PHOTOGRAPHY

CONTRIBUTING PHOTOGRAPHERS

COVER PHOTOGRAPHY

KEVIN SPERANDEO KEVIN FREIHEIT

MORGAN HARRISON BILL KELLY

KEVIN SPERANDEO

Ultimate Athlete Magazine (ISSN 1931-5295) is published 12 times a year by Ultimate Athlete, Inc., 24 Woodbine Ave, Northport, New York 11768. All contents copyright 2012 by Ultimate Athlete Inc. All rights reserved. Reproduction or use in whole or part of the content without the prior written consent of Ultimate Athlete, Inc. is strictly prohibited. All logos and trademarks are properties of thier respective owners. Although the writers and the publishers have exhaustively researched all sources to ensure the accuracy and the completeness of the information contained in this publication we aassume no responsibility for errors, inaccuracies, omissions, or any inconsistency herein. The opinions expressed in all materials are those of authors and do not neccesarily represent those of Ultimate Athlete, Inc or Long Island’s Ultimate Athlete Magazine.

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CONTENT

COLLEGE

FALL VOL. II 2013 6

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FEATURES

PG 10

ADELPHI

PG 12

BRIARCLIFFE

PG 18

COLLEGE OF MT. ST. VINCENT’S

PG 22

DOWLING

PG 26

HOFSTRA

PG 32

LIU POST

PG 36

NYIT

PG 41

S.C.C.C

PG 46

ST. JOSHEPH’S

Women’s Volleyball Men’s Soccer Men’s Soccer

Women’s Soccer Women’s Soccer Men’s Soccer Women’s Volleyball Men’s Soccer Women’s Volleyball

PG 52

STONY BROOK

PG 60

NUTRITION

PG 62

TRAINING

PG 64

PSYCHOLOGY

Football

The Whey To Build Muscles The Magnificent 7 Hot Yoga For Athletes

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SHUT TER

SPE ED Photo by MORGAN HARRISON

finish off another year of success || Story by Kevin Sperandeo || Photos by Adil Borluca ||

he Adelphi women’s volleyball winds down the 2013 season with a conference record of 9-4 and overall of 17-11. Despite having less wins than the last few seasons, the Panthers can chalk up another successful year. Danielle MacKnight has been the head coach of the Adelphi Volleyball team for over seven years. She was born in Valley Stream, NY, and attended Valley Stream High School. MacKnight began her volleyball career as an undergrad at Stony Brook University. She was a four-year starter for the Seawolves. She is also an Adelphi graduate with a master’s degree in physical education/teaching. As head coach, she has led the Panthers to six straight NCAA tournaments and three straight appearances in the NCAA Division II East Regional Semi-Finals. In her six years as head coach, MacKnight holds a record of 149-62 with the Panthers. Middle blocker Kaitlyn DeStefano is a junior from Farmingdale, NY. She has 106 spikes and 312 kills. DeStefano is a leading

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performer for the Panthers, scoring 396 points. She also led the team in kills in 2012. DeStefano was honored as a NCAA Division II All-American and the North East 10 First Team All Conference player. She has been playing with the Panthers since she was a freshman. Freshman Sierra Crook is the Panther’s defensive specialist with a promising career ahead. Sophomore Shelby Stoner from Anchorage, AK is a middle blocker and right side player. She was a 2012 recipient for a North East 10 Commissioner’s Honor Roll in 2012. Stoner recorded 222 kills this season and over 288 points. Senior Colleen Raga from Mason, OH, is an outside hitter for the Panthers. She has recorded 100 spikes, 152 kills and 181 points for her final season. Raga has seen time on the court with Adelphi since she was a freshman. She suffered an injury shorted season in 2012 but was still able to record 138 kills, and 31 blocks in 73 sets and 23 matches. The Panthers play their final match against Merrimack College on November 16th.

Briarcliffe playing like Bulldogs Story by Scott Bickard // Photos Courtesy of Briarcliffe Athletics

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we have in this program,” added Coach Jusino. Briarcliffe soccer players may play with a chip on their shoulder, but they also play behind underrated support from the school. Morais mentioned an all-expenses paid preseason trip, free gear, games with Division I programs, and other perks enjoyed by his players. The fifth year coach (two national titles, three runner up finishes) told me hasn’t really had to recruit over the last few years because of the reputation he’s helped create for his super successful, player-friendly program.

he Briarcliffe men’s soccer team (102-1) plays its home games at Triangle Park in Hicksville, a nice field but one that also runs youth and adult leagues. Young head coach Rafael Morais sets up shop in a shared “athletic office” with the schools’ seven other athletic teams. The Bethpage campus contains not a patch of grass – in fact the building stands at a close enough distance to the old Grumman factories that it could be said Briarcliffe has negative grass. It is comments and perceived slights such as these that drive the soccer program and Briarcliffe’s enormously successful athletic department in general. That point was made by Morais, whose teams have competed in the last five national championships and won last year’s title, and reinforced by head baseball coach Ed Jusino, who happened to be listening (the office’s proximities made that inevitable) and whose baseball teams have happened to won the last two national championships. “Bulldog” (also the team’s mascot) is how Rafael Morais describes his stout senior midfielder Leandro Caldas. “That’s a good way to describe the type of athletes

The strength of Morais’ program derives from the system he inherited from former coach Jack Stefanowski (who’s since coached the Nepal national team and in Peurto Rican professional leagues; “a great guy,” said Morais) and a pipeline of international recruits. Most of his roster consists of guys from South America, including Brazil, Columbia, Uruguay and El Salvador as well as a few players from Mexico. Some attended high school around Long Island. Others came directly over seas. These are guys who may have been just below standard for pro ball in their home countries or who want to use their soccer skills as a way to an education and life in the United States. Those who emigrate, Morais told me, will apply for an extension on their visa when they graduate to see if they can make it in the U.S. They may even find work at Morais’ youth soccer academy. The soccer program is a “big family,” says Morais. The players are close and integration is easier than one would think given the diverse backgrounds. The makeup of Morais’ roster is the norm at nationals, where players from all over the world play for colleges all over the United States. Gameplay reflects its international participants: pretty soccer filled with constant passing where “the ball is kept on the ground”. Some players play pro ball, including a few of Morais’ former players. If I had any more doubts about the competiveness of Briarcliff’s division – which isn’t I, II, or III but the United States Collegiate Athletic Association (USCAA) – he recounted how well his team has fared against DI and DII opponents like Stony Brook, CW Post, Sacred Heart and Molloy, all of whom the Bulldogs have played to at least a tie during Morais’ tenure. Such games bring out the best in

his players, Morais said. “They see the facilities and the locker rooms and they want to prove they belong,” he added. Competition is “settled on the field,” Coach Jusino said. Sometimes, arranging games with these schools is difficult, possibly because DI and DII schools feel they only have something to lose. It’s just another obstacle for the Briarcliffe program to overcome. At 10-2-1, Morais believes he has the talent to once again make a run at the national championship. In addition to Caldas, Briarcliffe has another outstanding mid fielder in Senior Nicolas Serolini (Uruguay) and one of the USCAA’s leaders in assists, sophomore forward Alan Acevedo. Acevedo was actually on the 2008 national championship team, Morais’ first as head coach, then left for four years and came back to play as a sophomore this season. Of his exciting game, Morais said, “I never know what to expect.” Marais doesn’t think his team has quite played to its potential yet, but he doesn’t question their ability. When I asked him about back-to-back early season losses at Essex County College and St. Thomas Aquinas, he presented one of the fundamental challenges of playing in the USCAA. Since there are no conferences or divisions, entry into

the postseason tournament is based strictly on a selection committee. Hence, regular season games carry only that implication. Early in the season, the postseason may seem too far away for the players to channel the proper motivation. Suffice to say Morais, whose team lost one game last year, believes his squad will follow the pattern of previous teams and play best when the games become most important. The Bulldogs have won their last five games in convincing fashion, and only have two regular season games left. When Morais recalled last year’s title game, he told me about their undefeated opponent from West Virginia and how Caldas blanketed their 6’3” 220 lb. leading scorer so badly the other coach removed him with time to play in a 2-1 game. The way he described the game and the events leading up to it, I assumed Briarcliffe pulled a big upset. I asked Morais if that was the case. He smiled humbly and told me, “well, no, not exactly you see we only lost one game that year and we had made it to the last four title games and won one so…” Even as favorites, Briarcliffe plays like bulldogs.

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ULTIMATE ATHLETE

SOCCER

SUCCESS

CMSV

for the

DOLPHINS Story by Kevin Freiheit // Photos Courtesy of CMSV Athletics

The College of Mount Saint Vincent men’s soccer team is making a name for themselves around the league. The Dolphins have won 10 of their first 12 games and are looking to continue their success into the Skyline tournament. By rattling off nine consecutive victories to begin the season, CMSV has become a team to beat this year. The Dolphins have outscored their opponents 38-9 this season and have shutout the opponent seven times. “We came in looking good and energetic and wanted to prove a name for ourselves,” said sophomore midfielder Matthew Samaan. The Dolphins have done just that, as they continue to pile up more victories. “We had a great start to the season,” said head coach Nate Kalin, “We have a young team, so it’s very encouraging.” Kalin is in his first season as head coach of the Dolphins. Prior to this season, he spent six years

as head coach of NYU-poly, where he led the Jays to some of their best seasons in program history. Now, Kalin has brought immediate results to CMSV, and other teams are beginning to take notice. The Dolphins have quickly come together and are becoming a tough team to beat. “It’s a combination of a change in attitude and the direction of the program,” Kalin said, “We believe we can play with anybody. We have the ability, the drive, to be successful.” The fast start for the Dolphins has not only helped the team’s confidence, but also helped their mentality. “We won nine straight to start the season,” said freshman defender Nick Benitez, “It was exhilarating going through that.” WWW.ULTIMATEATHLETEMAGAZINE.COM

CMSV still has work to do, and games to be played, but they are focused on improving. “We’re only going to get better from here,” Benitez said, “We expect to win every game, and that’s how we approach every game.” Despite the high confidence level and amount of success, the Dolphins aren’t underestimating their opponents. “We’re here to win, but we don’t over judge anybody,” Samaan said.

The Dolphins are doing all of this with over a dozen freshmen on the team, setting them up for the next few seasons as well. “With a large group of freshmen you never know what to expect,” Kalin said, “We’re by far the youngest team, and we start eight freshmen almost every game.” A big reason CMSV continues to win games is because of their potent offense and solid goalkeeping. The Dolphins have become a close group

of players, and it’s only benefiting them even more. “We’re not satisfied and that’s the best part about it,” said goalkeeper David Melchor, “We’re very close...like a family.” The tight knit group has only grown closer as the season has progressed. “Everyone wants to be a part of the team,” said freshman defender Marcial Aguilar, “I have no disappointments in the team.” The Dolphins are working like a team should, and they are focused on winning games, but their main goal is to make the playoffs, and that is certainly within reach this season. “We have one goal and that’s to make the playoffs,” Kalin said, “They want to be the first team here to do that.” The Dolphins are drawing attention, and hoping to continue their historic season. “We’re proud to be wearing the jersey,” Benitez said, “We’re doing it for the school, and we’re hoping to go far in the playoffs.”

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LONG ISLAND UNIVERSITY POST PIONEERS DOWLING COLLEGE golden lions

return, LIU can really start expecting more victories. Even with that, the Pioneers have some areas to improve upon, and Collins has already been making adjustments. “Going into the year, we felt solid in certain areas, but we had certain question marks in other areas,” Collins said, “We have to stop giving up the big play.”

Story by Kevin Freiheit Photos by Morgan Harrison

The defense has had a rough time, especially over the past two games, giving up 86 combined points. It was a major difference as the defense allowed just 28 in the first pair of games. Collins is confident that the Pioneers can recover from the losses and put together a winning season.

DOWLING Men’s Soccer A Stands Tall

“This team is sticking more together,” Collins said, “Adversity causes some to break, and others to break records. We’re always working hard, and we have excellent recruiting class that is showing.” A big piece of the Pioneers’ puzzle is how the younger players perform. “It’s a huge role from younger players,” Collins said, “We’re very happy with the freshmen class. We want to

he Dowling College men’s soccer team was unsatisfied with their

“

We have a tremendous roster and This season, the Pioneers got off to a start again, winning the opening pair we have already won hot more games of games and scoring 71 points. However, this year than all ofLIUlast year. took a step backwards as they dropped the next two games, falling back to .500

maintain a winning attitude, and make sure the freshmen are seeing it.” The confidence level for LIU is still high, and the Pioneers believe that they are a talented enough team to put together a successful season. The coaches believe in the players, and they are willing to work to make them even better. “I really do believe this is a special group of players,” Collins said, “They’re preparing very hard to play these games. Everything is in place for them to succeed, and we’re hoping for big things from the Pioneers this season.”

declining, and they have lost that winning touch they held onto for so long.

results from a year ago. After DiRico noted that the team lost eight posting a 2-15-1 record, the Golden Lions games by only one-goal last year, but knew that change was necessary. With regardless, it was still a disappointing Dowling has season. The Golden Eagles have played fter a disappointing finish to only last 13 onreturning the year. players, The Pioneers are facing alreadyancollected more situation wins than all of season, the Long Island University eerily similar to the one in four one-goal games this year, but have bythey winning the firstbut fiveare been on the winning side more frequently. Post Pioneers are looking to last get year that were three in lastofseason, games looking this season. back where they belong. Following two for a completely opposite With an experienced coach like successful winning football seasons, theHead outcome. Despite the two coach John DiRico is game in hislosing DiRico, Dowling already has a starting Pioneers finished with a 3-7 record 22nd last year streak, head Coach Bryan Collins is of coaching and understands point to get back on track. “We have a year, falling short of their ultimate goal. team can getLions back on the what itconfident takes to that win.hisThe Golden completely different team than last year,” right track. were National champions in 2006 and DiRico said, “We have a tremendous Despite winning the first two games would consistently post season 10 roster and we have already won more of the year by a combined 91-36 score, “I fully expect us to of compete,” or more wins.said, However, overis the last9-2, games this year than all of last year.” LIU was unable to keep the momentum Collins “Our goal to go two years, their up performance has been going. Bloomsburg University halted one week and one week down. the energy and the Pioneers started an Attack the next opponent.” The unfortunate string of defeats. Throughout Pioneers have been battling injuries the rest of the season LIU would only during both this season, and the winKevin one other game, a 20-15 victory over last one. While many coaches will Story by Freiheit Millersville University on homecoming never use injuries as an excuse, Photos by Morgan Harrison weekend. A losing season can be looked they certainly hurt the overall at in more ways than one. While it wasn’t quality of the team. the anticipated or wanted outcome, the “Our starting running back Pioneers used the year to learn, rebuild has battled an ankle injury, but and improve. he’s playing through it,” Collins

“

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said, “We’ve been struggling with injuries. If we can get back healthy, we’ll continue to get better each week.” Once a few of the injured players begin to

Freshman infielder Alex Hailes is one of the new players on the team and is looking to get his collegiate career off to a good start. “This team has gelled together really quickly and I have high expectations,” Hailes said. Hailes, who is from England, didn’t hesitate to say that he is more concerned than how the team is doing than personal statistics. At the same time, he knows that he is going to have to step and contribute when called upon. “Hopefully I can make a big impact, stay off the bench and make a difference,” Hailes said.

team become that successful once again, but he’ll have to do it with a completely new set of players, a lot of whom are new. “This team has the makeup, the talent and the chemistry to get back to where we are used to being,” DiRico said. “I have a good sense of where this team can go.”

Returning striker Kariym Balthazer knows what it’s like to play for Dowling, as he did last year, but wants to see the team be successful. “The sky is the limit”, Balthazer said. “We have a lot of work to do, but we’re responding well. I’m happy with how we already beat our record from last year.”

DiRico’s determination to win translates to his players and he aims to recruit players that have the same mentality that he does. “I recruit players from winning programs and my players hate to lose more than they love to win,” DiRico said.

Improving a record from a season ago, but that’s just the first step for Dowling soccer. The Golden Lions made a name for themselves and were a strong force, and an intimidating team to play against.

Head coach John DiRico

DiRico has plans of seeing his

DiRico has set high standards for the Golden Lions and he has every season, regardless of past records or performances. “The coach has high expectations of you and doesn’t settle for mediocracy,” Balthazer said, “I respect him as a coach.”

The Golden Lions are off to a good start, but the season has just begun. Dowling will try to make a deep run for the first time in three years.

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SUFFOLK COUNTY COMMUNITY COLLEGE sharks NAS SAU COMMUNITY COLLEGE

LIONS

“I believe that hard work beats talent, every time talent does not work hard,” says Kim Simpson, head coach of the Suffolk County Community College Girls Volleyball team. In Coach Simpsons past five seasons with the �harks, the team has made it to the regional semifinals four times. Last season, the Sharks had a record of 22-1 and went to nationals after winning their region. The team included an all-American nomination, as well as multiple all-regional players.

about the game, I must also exhibit it. I work my girls hard and expect a lot out of them.” She says, “No matter how talented, I expect my teams to work, work, work until we hit our final goal of winning the region.”

volleyball, you always know when she is on the court.” Brittney led the team in kills last season. “She works extremely hard and is passionate about the game. She loves to have fun at practice with her teammates and loves to push them. She is a true leader ”, according to Simpson. With a bright future ahead, on and off the court, Brittney is pursuing a future career in nursing. Simpson says, “She is going to do amazing things on the next level when she leaves Suffolk.”

NASSAU LIONS OFF TO A STRONG SEASON Kim Simpson’s volleyball career began at NYIT, where she was a scholarship player for four years. Since then, she has worked with multiple volleyball programs such as the Longwood PAL and the Long Island United travel 18 year old volleyball team. Coach Simpson’s enthusiastic coaching and hard work by the players has lead to indisputable success for the Suffolk Volleyball program. Simpson believes in leading by example, “I think if I want them to have desire and passion

SUFFOLK SHARKS

Team captains for the 2013 season include returning sophomores Amanda Dill and Brittney Olazagasti.

Amanda Dill, from Patchogue, was nominated to the all tournament team at the regional playoffs in 2012, where the team took first place. �impson says, “I am very lucky to have someone like Amanda on the team who pushes others to be the best they can be.” This dedicated student athlete is described as a , “consistent, strong, and a mentally tough player.” Amanda hopes to continue playing at a four year school after graduating from SCCC. Fellow team captain and extremely talented player, Brittney Olazagasti, from Selden, NY is a first team all regional player. Coach Simpson says, “Brittney loves

Sophomore Katie Shannon from Selden, controls the court for the Sharks, and is the team’s setter. “The team depends on her and she has done such an amazing job setting up all of our hitters so far this season. She loves the game and wants to continue playing at the next level. Katie is willing to work on anything or try anything you ask her to. Sometimes as a coach you know you push people, and sometimes you must stop before you break them, but there is no breaking Katie. She wants to be the best player she can be!” says Coach Simpson. Simpson describes her as, “a caring, dedicated and hardworking

Story By Kevin Freiheit // Photos By Kevin Sperandeo

look forward to successful year Story and Photos By Kevin Sperandeo

Suffolk Girls Volleyball

NASSAU COMMUNITY COLLEGE FOOTBALL

young lady.” Fighting her way to a starting spot with very talented group, freshman, Carly Lombardo from Stony Brook has been able to find her role on the team. Coach Simpson says, “She is volleyballminded. She has been around the game for so many years and is driven to be successful.” Carly came to the team from High School coming off not only a Division 1 Suffolk Championship, but also a Long Island Championship. Described as a player that always brings one hundred percent, Simpson says, “She is a versatile player, I can ask her to play any position on the court, and she will gladly do so.”

Another key player for the team is Kiersten Kissinger from Islip. This is �iersten’s first year with the �harks. According to Coach Simpson, “She is a humble player; she works hard at practice, and truly loves the game.” Kiersten is a sophomore transfer student from SUNY Oneonta. Coach Simpson says, “We are lucky to have Kiersten transfer back home to join the Suffolk volleyball team.” Having a presence on the court, Simpson describes Kiersten as a, “strong, loud and aggressive player. She is great to watch when she gets more excited for a teammates accomplishments then her own.” With great teamwork, dedication,

respect and passion, Coach Simpson believes the team will go far. The goal is always to win the region and make it to nationals, “That is always what the girls are working to”, says Simpson. This year’s team looks promising, and they are set for another successful year. Simpson says, “They have many talents on the court, strong hitters, big blockers, tough defense, but I love that these girls know the true meaning of being a team and what a teammate really is.” The �harks played their first match on September 3rd. They beat Hostos Community College with a score of three games to none.

The Lions defense has allowed more than seven points in a game just twice this season and have yielded 60 points overall, through the first six games. By scoring four times more than the opponent, Nassau isn’t going to have a problem winning games. They haven’t been relying on star senior players, either. Nassau has been able to spread the wealth and possesses numerous ways to score.

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�ophomore quarterback Troy �ones has led the Lions to victory at every chance he has had this season. �ones has completed 56 of 97 attempts this season, along with 10 touchdowns. His longest play of the year went for 82 yards and he is averaging just over 1�0 per game. �ones has plenty of talented wide outs to throw the ball to, but if there’s a favorite target he has, that very well may be sophomore Antwane Grant. Grant has found the end zone six times this season, including three in the win against Hudson Valley. Grant has three 100-yard receiving games and has made at least a reception during every game, except one. When they’re not throwing the ball, the Lions have a great option in sophomore running back Travis Lock, who has been a big part of the offense this year and has made some big runs all season long. Lock has gained �23 yards and three touchdowns on 93 carries. His longest run of the season was 56 yards.

“I believe that hard work beats talent, every time talent does not work hard” Kim Simpson, head coach

Suffolk Girls Volleyball

With these offensive options, the Lions can be an unpredictable group, and can win games in different ways. Grant and �ones have created problems for their opponents so far because they are both so dynamic.

f there’s one word to describe the Nassau Community College football team, it’s “dominant”. The Lions are plain and simple destroying their opponents this season and have shown no signs of slowing down. The Girls Lions are off to a 6-1 start and have Suffolk Volleyball proven, time after time, that they will be a team to beat going forward. Nassau has been on a roll and is building more momentum and confidence with every win, making it that much more difficult for another team to stop them.

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The Lions will look to both of these players to keep doing what they have been as they continue. The Lions had their toughest game of the season recently, and the results were different this time. Nassau suffered its lone loss of the season, which snapped a six game winning streak. The Lions fell to Georgia Military College, the �1 ranked school, by a �5-22 score. Playing the top seeded school is always tough, but Nassau has the talent and mentality to bounce back. The Lions have a few games remaining on their schedule. They will take on Louisburg College, Globe Tech and ASA College to close out the regular season.

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DOWLING Loaded With Talent, Optimism Story and Photos by Kevin Sperandeo

he Dowling Golden Lions end their season with an outstanding overall record of 12-3-2 and a conference record of 5-31. Kerri McCabe has been head coach of the Dowling Women’s Soccer team since fall of 2005. McCabe played four years at Stony Brook University, and was a team captain her junior and senior year. She was named Team MVP and Independent player of the year in 2001. McCabe has led Dowling to many winning seasons since she began coaching. Having talented players and a coach with great knowledge of the game, the Golden Lions are a hard team to beat. Forward, Lindsay Thompson led the Golden Lions in goals this year and last. The junior from Centereach, NY, scored nine goals and three assists this season. Thompson received all-conference and all-county awards playing at Centereach High School. This season she received 2013 ECC Woman’s AllConference 2nd Team honors. Still, with her senior year ahead, Thompson has already shown a high level of performance for the Dowling Woman’s soccer team. Stepping up straight out of high school, Christina Cuttone from Levitown, NY, scored six goals and

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two assists for Dowling this season. The freshman midfielder graduated from MacArthur High School in June. Gaining recognition in her conference, Cuttone was picked for East Coast Conference Rookie of the Week honors three times this season. Another local player, Dominique DeFelice from Miller Place, NY, received 2nd Team All Conference awards. This is DeFelice’s third consecutive year as an All Conference player. The graduate student plays defensive back for the Golden Lions helping the team hold a 0.68 goals against average this season. DeFelice was named an All-County soccer player her junior and senior year at Miller Place High School. Her senior year she received a most valuable player award. She has been with the Golden Lions since 2009 but in 2010 was recovering from an injury. In 2011 and 2012 she played in every game and led the teams defense. The Golden Lions ended their season against Molly College, November 4th, with a 1-1 tie. The young team will be bringing back a lot of great talent next season for what will be another successful year at Dowling College.

Hofstra Soccer Steadily

Improving Story by Brian Coleman Photos by Kevin Freiheit

ince Simon Riddough took over the reigns as head coach of the women’s soccer team at Hofstra University, the program has seen steady improvements year after year. Thus, after a 2012-13 season that saw the Pride win the Colonial Athletic Association (CAA) conference tournament and earn a bid to the NCAA tournament, expectations were high for the 2013-14 season. The 2012-13 conference tournament was one of the most exciting in years, as Hofstra pulled off upsets over Northeastern and William and Mary (two teams whom they lost to in back-to-back games to end the regular season), setting up a match with top-seeded UNC Wilmington in the conference championship. It wasn’t easy, as the game required two overtime periods to settle the contest. Sam Scolarici took a pass from the top of the box and found the back of the net just four minutes into the second overtime session, winning the game and the CAA championship for the girls from Hofstra. Hofstra goalkeeper Emily Morphitis earned the Most Outstanding Player of the tournament award for her standout

play between the pipes. It was the second conference championship in Riddough’s tenure, and sent the Pride to the NCAA tournament where they had a chance to continue its cinderella run. It was the fourth appearance in the NCAA tournament in the program’s history, and they drew a matchup with the Boston College Golden Eagles. Unfortunately, that is where the run ended as Boston College took it to Hofstra from the opening. The Pride were outshot 19-6, and despite Morphitis making seven saves, it wasn’t enough as two Boston College goals brought an end to the Hofstra season. It was a successful one though, and Hofstra tried to carry that success into the 2013 campaign especially with the return of some key players. The season started off with a tough schedule as the school from Hempstead, N.Y. played in the Penn State Invitational in University Park, P.A. The competition was fierce, with games against Syracuse University and the host Penn State. Although they lost both games, it was a good measuring stick for the Pride.

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After knocking off North Dakota State to notch its first victory of the young season, a rematch was set with Boston College. In one of the more exciting games of the year, Hofstra and Boston College went back and forth with goals. In the end, Boston College came out victorious with a 6-5 victory in overtime. The game turned out to be the highestscoring in the history of the Hofstra soccer program. Following that loss, the Pride really began to hit its stride. They reeled off seven straight victories, including road wins over the University of Albany, St. Bonaventure and Saint Josephs. Goalkeeper Emily Morphitis continued her outstanding play by allowing just four goals over the course of that seven-game win streak. The streak was also capped off by a hat trick by junior Sam Scolarici in an overtime victory over the College of Charleston. With the game and the winning streak on the line, the junior midfielder from Aldie, Virginia buried her second and game-tying goal in the 87th minute to even the score at 2-2. She wasnâ&#x20AC;&#x2122;t done just yet. Four minutes into overtime, Scolarici was able to control a ball that was mishandled by the goalkeeper, finding the back of the net to ensure her teamâ&#x20AC;&#x2122;s victory. It was the first ever CAA victory against the College of Charleston for Hofstra. Following the winning streak, Hofstra hit a bit of a cold spell. The Pride went 1-2-3 in the final six games of the season, notching ties in the final two games of the season against CAA foes William and Mary and James Madison.

avMorgan

As the regular season came to a close, Hofstra was able to enjoy one of the best seasons they have had as a program. Despite the struggles at the end of the season, Hofstra hosted the first round of the CAA Conference Tournament. UNC Wilmington came to Long Island to try and upend the Pride, but ran into a determined Hofstra team. The game would remain scoreless into the 73rd minute, when senior Amber Stobbs received a pass from junior Lulu Echeverry, and put it into the back of the net to give Hofstra the 1-0 lead. For good measure, Sam Scolarici added an insurance goal to give Hofstra a 2-0 lead. It tied the all-time Hofstra record for goals in a season (17), and added to Scolarici’s CAA leading goal tally. The Pride got a fantastic outing from its freshman goalkeeper Friederike Mehring who started in place of the senior Morphitis who earned her first career shutout. The victory over UNC Wilmington set up a matchup with the James Madison Dukes, two teams who had played a 3-3 tie earlier in the regular season. An exciting contest, the two

teams headed into the halftime all tied up at 1, thanks to a penalty kick goal for standout midfielder Sam Scolarici. The goal was a huge milestone as it was Scolarici’s 18th of the season, giving her the record for most goals in a season in Hofstra history. The previous mark was held by Carlene Wawrzonek who scored 17 back in 1994. James Madison would breakthrough in the second half, however, scoring two goals 15 minutes apart to pull away from Hofstra. Mehring made five saves in between the posts, but it wasn’t enough as the Dukes offense proved to be just a little too much for the Pride. The 2013 season was over for Hofstra, but it was one to be proud of if you are a member of the Hofstra community. Sam Scolarici enjoyed a breakout season, setting the record for goals in a season and lighting up the scoreboard during an exciting season. While senior goalie Emily Morphitis will not be back next season, freshman goalie Friederike Mehring showed signs of a promising future for the Pride. Overall, Hofstra finished the season 10-6-3, and looks forward to continued improvement in 2014.

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>>> 30

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SHUT TER

SPE ED Photo by MORGAN HARRISON

t’s no surprise that the undefeated Long Island University men’s soccer team is unstoppable. For the 2013 season, the Post Pioneers currently have a record of 13-0-0. Last season, the men’s soccer team went 18-20 for the season (8-1-0 for conference). Head coach Andreas Lindberg has been with the team for five years as head coach, and calls his team a “tremendous force.” In comparison to last season, Lindberg states that, “The season is similar; I’ve really liked what we’ve done so far. We just need to get sharper.” Lindberg is obviously doing something right as his Pioneers have continued to improve their performance, year after year. Lindberg likes how his team is playing thus far, and for good reason. The team is undefeated so far, and has won all conference and nonconference games alike. Lindberg says that his goals for the team are to “be a continuing force in the nation,” and to “make it back to the national tournaments and to the final four.” The Post Pioneers just take it one game at a time,

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|| Story by Emily Soper || Photos by Morgan Harrison || and Coach Lindberg hopes that his team will, “go farther than they’ve gone before.” Last season went by in a similar fashion for the Pioneers. Lindberg’s stats for his team steadily improve year by year and eliminate all losses. This could be in part to his team-building exercises and activities that the Pioneers take part in. “This past preseason, we went to Sweden,” Lindberg states, “It was great for the team, for the local players and to see the local culture.” The Pioneers are a very multi-cultural team, as 18 out of the 27 players on the roster came to the school internationally, five of which are Swedish. The Men’s soccer team at Post also helps the community here on Long Island. Lindberg states that his team is, “A very close knit group, and we really try to help out our community.” The

team has gone out to Hamptons, as well as Huntington, to take part in community serviceoriented projects. This is not only a team-building exercise, but also strengthens the bond and the character of the team. All of the players on the team are in sync with each other. Sophomore Johan Rundqvist plays center back, and Lindberg states Rundqvist, “keeps the defense organized.” The team has a lot of returning seniors, such as Marco Jorgenson (goalkeeper) and Jonathon Watkin (midfield). Lindberg calls his returning seniors, and his entire team, a “tremendous force.” Junior Eivind Austboe had a head injury last year, and Lindberg and the team

were concerned for his health and if he would return to play soccer. Austboe plays forward, and he has, according to Coach Lindberg been, “coming back full force and doing really well.” Senior Eirik Bjoernoe hails from Norway and is this year’s team captain. Bjoernoe plays back for the Post Pioneers. “Eirik has been playing solid and has improved his defensive game over the summer,” Lindberg said, “He’s both a leader in the locker room and on the field, and he can run all day.” This has been quite the season for the Post Pioneers and they will be playing away games for a lot of the duration of the regular season. The Pioneers can be seen at home at LIU Post in Brookville on October 26th 2013, where they face off against Mercy College.

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THUNDERBIRDS

CONNETQUOT “

“

Every year our goal is to win the Long Island Championship.

THUNDERBIRDS CONNETQUOT

ThunderbirdS aspire for the

long island championship

Story By Jaclynkelli Kronemberg / Photos By Morgan Harrison

he Connetquot varsity football team enters the season ranked number three in Division one in Suffolk County. Leading the Connetquot Thunderbirds is head coach Mike Hansen. Hansen is entering his 11th season as the head coach. Last season, Connetquot ended the season with eight wins, two losses, and lost in the Suffolk County semifinals. “This year our goal is to try and win every game,” said Hansen, “Every year our goal is to win the Long Island Championship.”

A few of the players from last season have since graduated, and the Thunderbirds have only three offensive returning starters, and three defensive returning starters. “We have a solid team this season,” Hansen said, “We have skilled players and a good defense.” There are a couple of players looking to make an impact this year, and help get the team to the championship game. Senior wide receiver Tyler Nason (5’10” 185 lbs.) was one of the top receivers on Long Island last year with 38

receptions. “Tyler is athletic, has nice hands and runs great routes,” Hansen said, “I’m looking forward to him being a big impact player this season.”

“There are a lot of kids that have the potential to be real impact players this season for us,” said Hansen, “This is a great team and it’s a pleasure to coach them.”

Senior running back/ linebacker Marcus Gutierrez (5’9” 180 lbs.) is another key player to watch for this season. “Marcus is a tough hard runner,” Hansen said, “He will carry a lot of the load this year.” The offensive line features three seniors DJ Gallino (6’2” 270 lbs.), Rob Dawson (6’1” 270 lbs.) and Jimmy Oliver (5’11” 250 lbs.). “We have a solid offensive line,” Hansen said, “DJ, Rob and Jimmy are the anchors of the offensive line.” The defensive line features junior Sean Moore (6’0” 250 lbs.), Gallino and Oliver. “Our defensive line is physical and work hard.” Hansen said. Connetquot takes their first step toward the Long Island Championship on September 11, 2013, when they open the season against Patchogue Medford.

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EXPECTATIONS HIGH FOR

BEARS VOLLEYBALL Story by Scott Bickard | Photos by Kevin Sperandeo

our hours for the YankeesRed Sox, three for the NY Football Giants, a little over two for the Knicks, just over an hour for Serena Williams in the first round of the U.S. Open, and a hair under an hour, apparently, for the NYIT women’s volleyball team (18-1). Not all of the Bears’ victories have been that quick or (relatively) easy, according to longtime head coach Gail Wasmus, but unfortunately for me and my tardiness, their 3-0 match win over Franklin Pierce (5-6) on October 12 was exactly that.

Following suspect Google map directions and a Saturday morning softball game rivaling the Yankees-Sox in length only, I sped through NYIT’s scenic campus, marched my way past the “absolutely no cleats” sign in full softball regalia, and found a seat in the cozy home gym just as the Bears were wrapping up the third and final game against the Franklin Pierce Ravens. I pleaded for a Ravens comeback so I could write a proper analysis of the NYIT team. For a few points, they offered some hope: down 23-18, then 23-19, 24-19, 24-20, and 24-21. At that point, I knew my chances

were nil when I heard a player on the Bear’s sideline yell with authority, “C’mon let’s end this!” One hard spike later and they did, 25-21. At 18-1, NYIT has high ambitions for this season. Appearances in the Division II NCAA tournament the last two years mean the Bears are ready to advance out of the east region for the first time in Wasmus’ 28 year career. I caught up with Wasmus after the game. When I asked about her background, I wasn’t surprised to hear the well sprung coach had been a former

volleyball and basketball player in college (she also played varsity softball). Overall, Wasmus, who could pass for Pat Summit by a fan new to women’s sports, was pleased with her team’s 3-0 win. In particular, she was encouraged by their start – always a good benchmark for a highly favored team. “We really came ready to play, today,” she said. Later in the match, Wasmus noted the team played a “little down” to the Ravens’ skill level. But, her tone seemed to convey, a 3-0 win wasn’t the point. The point was ensuring one of the most talented teams she had

Women’s Volleyball 37

ever coached played that way when the games and matches mattered most. NYIT is led by seven seniors, all of whom see court time. To me the front line looked enormous, but that was probably due to Franklin Pierce’s relative lack of size. Wasmus called her team’s height not unusual, but above average. She was more inclined to praise the front court for their play. “We’ve got four hitters... any time we’re in a 1-on-1 with a blocker we’re confident.” The most dominant of that group is outside hitter and two time honorable mention All American Shelby Cable. When I asked Wasmus who the ball went to when NYIT absolutely needed a kill, she replied in a confident tone that seemed to reminisce on the last four years of shared success between play and coach, “Gable.” According to Coach Wasmus, the Bears played their best game of the season the week before at Bridgeport (6-2) where they won 3-2 in a rowdy environment. The score was switched in Bridgeport’s favor last year when the atmosphere potentially got the better of the Bears. NYIT may not be used to such crowd enthusiasm. They play in a modern, yet tiny gym. Against Franklin Pierce, the crowd was small, but that could have been because of the odd start time of Saturday, 12 p.m. The Bears only loss of the season came at home against regional power C.W. Post (154) – though one could argue it was basically a neutral game given the few acres of woods that separate Post’s campus and NYIT’s. The Bears lost 3-0 that day and only came as close at 22-25 in game two. Post, along with St. Rose (11-1), whom NYIT defeated 3-2, will be NYIT’s main competition in the eastern region. For what it’s worth, St. Rose beat Dowling (6-3) 3-1 and Post lost to Dowling 3-0 so nothing is set in stone. NYIT plays Dowling on Oct. 17. After that, NYIT will get the chance to avenge its lone defeat on Tuesday, Oct. 29 at Post. It should be a long and tough one for the two powerhouse teams, which means I won’t have to worry about missing the whole match if I get lost and arrive an hour late.

Women’s Volleyball 38

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NAS SAU COMMUNITY COLLEGE LIONS

NASSAU LIONS OFF TO A STRONG SEASON Story By Kevin Freiheit // Photos By Kevin Sperandeo

NASSAU COMMUNITY COLLEGE FOOTBALL

In their six wins this season, Nassau has put up 240 points, an average of 40 points per game. Those numbers increased after the Lions defeated Hudson Valley Community College 68-20 in a JDPH WKDW JRW RXW RI KDQG TXLFNO\ The Lions defense has allowed more than seven points in a game just twice this season and KDYH \LHOGHG SRLQWV RYHUDOO WKURXJK WKH ÂżUVW six games. By scoring four times more than the opponent, Nassau isnâ&#x20AC;&#x2122;t going to have a problem winning games. They havenâ&#x20AC;&#x2122;t been relying on star senior players, either. Nassau has been able to spread the wealth and possesses numerous ways to score. 6RSKRPRUH TXDUWHUEDFN 7UR\ -RQHV KDV led the Lions to victory at every chance he has KDG WKLV VHDVRQ -RQHV KDV FRPSOHWHG RI attempts this season, along with 10 touchdowns. His longest play of the year went for 82 yards and KH LV DYHUDJLQJ MXVW RYHU SHU JDPH -RQHV KDV plenty of talented wide outs to throw the ball to, but if thereâ&#x20AC;&#x2122;s a favorite target he has, that very well may be sophomore Antwane Grant. Grant has found the end zone six times this season, including three in the win against Hudson Valley. Grant has three 100-yard receiving games and has made at least a reception during every game, except one. When theyâ&#x20AC;&#x2122;re not throwing the ball, the Lions KDYH D JUHDW RSWLRQ LQ VRSKRPRUH UXQQLQJ EDFN 7UDYLV /RFN ZKR KDV EHHQ D ELJ SDUW RI WKH offense this year and has made some big runs DOO VHDVRQ ORQJ /RFN KDV JDLQHG \DUGV DQG WKUHH WRXFKGRZQV RQ FDUULHV +LV ORQJHVW UXQ RI WKH VHDVRQ ZDV \DUGV With these offensive options, the Lions can be an unpredictable group, and can win games LQ GLIIHUHQW ZD\V *UDQW DQG -RQHV KDYH FUHDWHG problems for their opponents so far because they are both so dynamic.

f thereâ&#x20AC;&#x2122;s one word to describe the Nassau Community College football team, itâ&#x20AC;&#x2122;s â&#x20AC;&#x153;dominantâ&#x20AC;?. The Lions are plain and simple destroying their opponents this season and have shown no signs of slowing down. The Lions are off to a 6-1 start and have proven, time after time, that they will be a team to beat going forward. Nassau has been on a roll and is building more momentum DQG FRQÂżGHQFH ZLWK HYHU\ ZLQ PDNLQJ LW WKDW PXFK PRUH GLIÂżFXOW IRU DQRWKHU WHDP WR stop them.

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7KH /LRQV ZLOO ORRN WR ERWK RI WKHVH SOD\HUV WR NHHS GRLQJ ZKDW WKH\ KDYH EHHQ DV WKH\ FRQWLQXH The Lions had their toughest game of the season recently, and the results were different this time. Nassau suffered its lone loss of the season, which VQDSSHG D VL[ JDPH ZLQQLQJ VWUHDN 7KH /LRQV IHOO WR *HRUJLD 0LOLWDU\ &ROOHJH WKH UDQNHG VFKRRO E\ D VFRUH Playing the top seeded school is always tough, but Nassau has the talent and mentality to bounce EDFN 7KH /LRQV KDYH D IHZ JDPHV UHPDLQLQJ RQ WKHLU VFKHGXOH 7KH\ ZLOO WDNH RQ /RXLVEXUJ College, Globe Tech and ASA College to close out the regular season.

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LONG ISLAND UNIVERSITY POST Pioneers

|| Story by Emily Soper || Photos by Morgan Harrison ||

and Coach Lindberg hopes that his team will, “go farther than they’ve gone before.” Last season went by in a similar fashion for the Pioneers. Lindberg’s stats for his team steadily improve year by year and eliminate all losses. This could be in part to his team-building exercises and activities that the Pioneers take part in. “This past preseason, we went to Sweden,” Lindberg states, “It was great for the team, for the local players and to see the local culture.” The Pioneers are a very multi-cultural team, as 18 out of the 27 players on the roster came to the school internationally, five of which are Swedish. The Men’s soccer team at Post also helps the community here on Long Island. Lindberg states that his team is, “A very close knit group, and we really try to help out our community.” The

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THE SHARKS PREPARE FOR PLAYOFFS Story by Kevin Freiheit | Photos by Morgan Harrison

he Suffolk County Community College men’s soccer team has been enjoying a season full of hard work, commitment and success. The Sharks hold an 11-1-1 record and are a threat to go deep once again. As the regular season comes to a close, the Sharks are preparing for a playoff run behind head coach Frank Vertullo, who is in his 7th year with the team. Vertullo was named NSCAA National Coach of the Year this season, and for good reason. Vertullo and the Sharks have a long history of success and this year has been no different. The Sharks have high expectations, as they do every season, but there is one thing that they weren’t too familiar with this year - a loss at home. At the end of September, Suffolk hosted ASA College in a game that would go past regulation. Despite outshooting ASA College by a 21-3 advantage, the Sharks were unable to score. In double overtime, ASA College scored the game winning goal, handing the Sharks their first home defeat in seven years. Unsure how to handle it, Vertullo told his players to forget about it and win the next game. True to form, Suffolk bounced back with two consecutive shutouts and the confidence went right back up. “We work hard, execute and are ready to play every game,” said freshman defender Keith Marro, “Everything is clicking right now.” On a team that includes 19 freshmen, Suffolk has continued to win and hasn’t slowed down. “We get good players, we’re organized and well prepared,” Vertullo said. In his time as coach, Vertullo has posted a 108-7-7 record, rarely losing or tying a game.

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SUFFOLK COMMUNITY COLLEGE

Vertullo admitted that the Sharks had struggled during the first part of the season, but since then they have adjusted. The Sharks won their first eight games of the season, but Suffolk knew that they could be better, and a month and a half later, they believe they are. “This group has really developed and come together,” Vertullo said. “You know you have a good team when you play poorly and still win games.” Marro agreed that the team has made strides since the start of the year. “We’re a pretty strong team,” Marro said, “We’ve progressed from the beginning of the season.”

“We hope to win every game for the rest of the year,” said sophomore midfielder Frantzcescoly Jean Pierre, “We’re going for Nationals.” The Sharks are capable of rebounding from a loss or a tie, as they have already done twice this season. There doesn’t seem to be any way to slow down the momentum of this team. Suffolk is looking to improve on last year’s season. “We’re real confident and we came close last year,” Vertullo said, “Every day we need to improve, get a little better and peak at the right time.”

The Sharks have indeed progressed, but it’s something you wouldn’t be able to notice from their win/loss record. Suffolk has found a way to work more as a team, and their chemistry is something they didn’t have to start the year.

NASSAU LIONS OFF TO A STRONG SEASON Story By Kevin Freiheit // Photos By Kevin Sperandeo

NASSAU COMMUNITY COLLEGE FOOTBALL

In their six wins this season, Nassau has put up 240 points, an average of 40 points per game. Those numbers increased after the Lions defeated Hudson Valley Community College 68-20 in a game that got out of hand quickly. The Lions defense has allowed more than seven points in a game just twice this season and have yielded 60 points overall, through the first six games. By scoring four times more than the opponent, Nassau isn’t going to have a problem winning games. They haven’t been relying on star senior players, either. Nassau has been able to spread the wealth and possesses numerous ways to score. Sophomore quarterback Troy Jones has led the Lions to victory at every chance he has had this season. Jones has completed 56 of 97 attempts this season, along with 10 touchdowns. His longest play of the year went for 82 yards and he is averaging just over 140 per game. Jones has plenty of talented wide outs to throw the ball to, but if there’s a favorite target he has, that very well may be sophomore Antwane Grant. Grant has found the end zone six times this season, including three in the win against Hudson Valley. Grant has three 100-yard receiving games and has made at least a reception during every game, except one. When they’re not throwing the ball, the Lions have a great option in sophomore running back Travis Lock, who has been a big part of the offense this year and has made some big runs all season long. Lock has gained 423 yards and three touchdowns on 93 carries. His longest run of the season was 56 yards. With these offensive options, the Lions can be an unpredictable group, and can win games in different ways. Grant and Jones have created problems for their opponents so far because they are both so dynamic.

f there’s one word to describe the Nassau Community College football team, it’s “dominant”. The Lions are plain and simple destroying their opponents this season and have shown no signs of slowing down. The Lions are off to a 6-1 start and have proven, time after time, that they will be a team to beat going forward. Nassau has been on a roll and is building more momentum and confidence with every win, making it that much more difficult for another team to stop them.

The Lions will look to both of these players to keep doing what they have been as they continue. The Lions had their toughest game of the season recently, and the results were different this time. Nassau suffered its lone loss of the season, which snapped a six game winning streak. The Lions fell to Georgia Military College, the #1 ranked school, by a 45-22 score. Playing the top seeded school is always tough, but Nassau has the talent and mentality to bounce back. The Lions have a few games remaining on their schedule. They will take on Louisburg College, Globe Tech and ASA College to close out the regular season.

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Young Talent

Leading the Way for

Golden Eagles Story By Kevin Freiheit // Photos By Morgan Harrison

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he St. Joseph’s College women’s volleyball team has been enjoying yet another season of success. Year after year, the Golden Eagles bring in talented athletes, and they thrive as a unit, keeping the team competitive each season. This year was no different. St. Joseph’s has posted a 21-12 record and found its way into the playoffs. It has been a roller coaster ride for the women this year, but the biggest storyline is how they’ve overcome a rough first half of the season. The Golden Eagles lost each of their four matches to start the year, all 3-0 sweeps, but these defeats didn’t deter these young minds. They went on a torrid pace, rattling off five consecutive

victories, pushing their record over.500. “We came in with high hopes,” said head coach Tobey Pantophelt. “Inconsistency has plagued us this season, but we have a young team and the more experience they get will help. Pantophelt was confident that his team would pick it up despite a slow start to the season. There were no signs of panic and St. Joseph’s seemed as if it was still trying to find its’ footing during the month of October. Eventually, the team gelled together the Golden Eagles started winning more games, and the important ones, too. They posted a 7-2 record in conference games and ended the regular season a four game winning streak. “We have the players,” Pantophelt

said. “We have the ability to win games. Every game the objective is to execute.”

of the team’s most talented players and still has three years before she graduates.

The Golden Eagles’ talent is spread throughout the roster. Sophomore Heather Ferchland led the team with 343 kills on the year.

“Kelly is a very good player.” Pantophelt said. “She reads the court well. As her confidence builds, she’s surprising us more and more.

Freshman Taylor Ahmed was the team leader in digs with 328.

Going forward, the Golden Eagles are set up to succeed. They have the players and the talent, but their inconsistency is something they need to work on.

One of the biggest surprises for Pantophelt has been the play of freshman Erin Kelly, who won the starting position. In her first year with the team, she has put up 127 kills and 53 service aces. She is emerging as one

“If we get our consistency under control, it is going to be very hard for teams to beat us,” Pantophelt said.

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out which team gets the automatic bid into the NCAA’s. “It is certainly a high priority of ours to make it to the NCAA tournament. In our conference you have to win the conference to get there, meaning you have to win the game, whether it’s us or Dowling, but, with our conference being so strong, they may take two or three teams to the NCAA tournament,” Coach Crocitto said. “So it’s definitely a major goal for us to get to the tournament.” And after making into the USA Today/ Women’s Basketball Coaches Association (WBAC) Top 25 Poll national rankings for the first time in school history, the team is that much more energized to take on Dowling again, on February 20, and make it all the way to the NCAA’s.

“They were excited. They do see the big picture of ‘let’s make the NCAA tournament, let’s see how far we can go, let’s see how high we can get ranked.’ So it certainly was great for them,” the coach said. “It was nice to see it happen because a couple of weeks in a row we were close, and then we got ranked and then we moved up.” The coach said before the team’s matchup at Mercy College that the Bears may move up in the rankings. “If we go in tonight and get our 20th win, will we move up past 21st tonight? We may, so it’s interesting,” the coach said

Future looks bright for young

STONY BROOK Story & Photos by Kevin S

team

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he Seawolves have struggled to gain momentum in their conference after losing star runningback Miguel Maysonette, quarterback Kyle Essington and wide receiver Kevin Norrell. Last season Stony Brook finished the season 10-3, 5-1 in the Big South Conference.

Following graduation, Maysonette has continued his football career and is working towards making it at next level. Maysonette is the first Stony Brook University Football player to be invited to a National Football League combine. He played at Riverhead High School where he received the Hansen Award. The unsigned 2013 NFL free agent has spent time practicing with the Eagles, Browns, Colts, Chargers and most recently the New York Jets. He spent about a week with the Jets until he was released on October 22nd. The Stony Brook University Football team, under head coach Chuck Priore, winds down their season at a record of 3-6. The Seawolves most success this year has come from passing the ball. Senior quarterback Lyle Negron, from Bakersfield, California, has commanded Stony Brookâ&#x20AC;&#x2122;s air game. The transfer from Bakersfield College has passed for over 1,700 yards in the past nine games. Negron has passed for nine touchdowns and averages 190 yards passing a game.

Top performing receivers include Malcolm Eugene, Will Tye and Adrian Coxson. Senior Malcom Eugene, from Huntington, New York, has led the Seawolves in receiving this year. Eugene has received for 640 yards and four touchdowns. He averages 14.5 yards per catch. Before college, Eugene played at John Glenn High School, graduating in 2009. He received All-State and AllCounty awards as a senior. Eugene transferred to Stony Brook from Temple University in 2012. Tight end, Will Tye from Middletown, Connecticut has received for 339 yards and two touchdowns. The junior transferred from Florida State and will be a key receiving player for the following season, along with Adrian Coxson. Coxson, the junior wide receiver from Baltimore, Maryland, has received for 335 yards and two touchdowns. Runningback James Kenner has rushed the most yards for Stony Brook this year. The junior from Willingsboro, New Jersey has rushed for 600 yards and five touchdowns. After graduating a star-studded roster, it was no secret that Stony Brook Football would endure a tough season. But, despite having an unexciting year, a young Seawolves team gives hope for future success at Stony Brook University.

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PRINT OUT AN ADELPHI UNIVERSITY

ST. JOSEPHâ&#x20AC;&#x2122;S COLLEGE PANTHERS

Adelphi University

GOLDEN EAGLES The ADELPHI LADY Panthers are In It to WinYORK It NEW INSTITUTE OF TECHNOLO GY Story by Brian Coleman | Photos by Bill Kelly

he Adelphi Panthers womenâ&#x20AC;&#x2122;s soccer team rides into their 2013 season with VRPH XQÂżQLVKHG EXVLQHVV WR WDNH FDUH of following a tough loss to conclude their 2012 season. After a winning season, Adelphi upset a couple of teams on its way to the championship game in the Northeastern-10 conference playoffs. The Lady Panthers reached the championship game of the conference WRXUQDPHQW IRU WKH ÂżUVW WLPH LQ program history. The offense was led E\ WZR VHQLRUV ZKR SDFHG WKH JRDO scoring for the Lady Panthers, Emily Masiello and Kaitlin Monteith, who led Adelphi in scoring. Monteith led the team in goals with eight, while Masiello scored seven goals, including WZR LQ WKH ÂżUVW URXQG SOD\RII JDPH WR JR DORQJ ZLWK KHU ÂżYH DVVLVWV RQ WKH VHDVRQ

The Lady Panthers did just that in the opening URXQG Ă&#x20AC;LSSLQJ WKH VFULSW RQ $PHULFDQ ,QWHUQDWLRQDO DQG GHIHDWLQJ WKHP LQ WKH TXDUWHUÂżQDO ,W ZDV D EDFN DQG IRUWK DIIDLU WKDW ZDV NHSW VFRUHOHVV DOO WKH ZD\ LQWR WKH QG PLQXWH XQWLO 0DVLHOOR EURNH WKH scoreless tie. She added another goal in the 90th minute to secure the victory and the upset, as Adelphi PRYHG RQ WR WKH VHPLÂżQDOV

That was all Adelphi needed on the day as goalie Sam Whitney did what VKH KDG GRQH DOO \HDU :KLWQH\ UHFRUGHG ÂżYH VDYHV DQG NHSW 0HUULPDFN RXW of the net, posting yet another shutout as the Lady Panthers advanced to LWV ÂżUVW FRQIHUHQFH WLWOH JDPH ,W ZDV DOVR WKH WK ZLQ RI WKH VHDVRQ IRU Adelphi, notching the programâ&#x20AC;&#x2122;s highest win total since 2008.

Goalie Sam Whitney continued her excellence, VKXWWLQJ RXW WKH <HOORZMDFNHWV RI $PHULFDQ International while recording six saves en route to the victory.

'HVSLWH WKH ORVV ZDV ZLWKRXW D GRXEW D JRRG \HDU IRU WKH $GHOSKL Womenâ&#x20AC;&#x2122;s Soccer program. Head coach Chris Armas led the Lady Panthers WR LWV ÂżUVW HYHU FKDPSLRQVKLS JDPH DQG QRWFKHG LWV KLJKHVW ZLQ WRWDO LQ ÂżYH years. With that, Adelphi headed into 2013 with some high expectations and goals to go even further than they did a year ago.

7KH /DG\ 3DQWKHUV WKHQ KHDGHG XS WR 0HUULPDFN &ROOHJH WR WDNH RQ WKH :DUULRUV LQ D VHPLÂżQDO PDWFKXS ,W GLGQÂśW WDNH PLQXWHV WR ÂżQG D JRDO LQ WKLV JDPH DV 'RQQD /LRWRQH IRXQG WKH EDFN RI WKH QHW RQ D SHQDOW\ NLFN WR SXW $GHOSKL XS 1-0 in the 46th minute.

Adelphi carried a 9-6-3 regular season record into the NE-10 conference playoffs in 2012, and drew a matchup with the top team in the conference, $PHULFDQ ,QWHUQDWLRQDO &ROOHJH -XVW RQH ZHHN SULRU the Lady Panthers lost to American International DQG NQHZ WKH\ KDG WR UHGHHP themselves in the playoffs.

The lone loss of the season so far came to a fantastic opponent in Saint Rose College. The 3rd ranked team in the country at the time, Saint Rose posed a big challenge than the Lady Panthers were prepared to meet head on.

Story by Jaclynkelli Kronemberg // Photos by Morgan Harrison

While the statistics of the game would show that Saint Rose dominated it, outshooting Adelphi 17-8 and winning the corner advantage 10-2, Adelphi was able to hold its own and really proved it belonged with the top teams.

nyit womenâ&#x20AC;&#x2122;s tennis

Now, Adelphi did lose its top two scorers from a year ago, Emily St. Josephâ&#x20AC;&#x2122;s menâ&#x20AC;&#x2122;s soccer team Masiello and Kaitlin Monteith, and had to have some players step The up this gotaoff season. With only 3 seniors, the Lady Panthers are relying on lottoofa rough start this season but is looking to turn things around with their underclassmen to carry the load this season. conference play. The Golden Eagles won Off to a 7-1-2 start, Adelphi is in very good shape at this seasonâ&#x20AC;&#x2122;s the Skyline Conference Championship PLGSRLQW 7KHLU OHDGLQJ JRDO VFRUHU 2OLYLD &]DYDU KDV VWHSSHG XS ELJ last season and are looking to defend WLPH HDUO\ RQ &]DYDU VFRUHG IRXU JRDOV DOO RI ODVW VHDVRQ EXW KDV IRXQG their title. WKH EDFN RI WKH QHW VL[ WLPHV DOUHDG\ WKLV VHDVRQ 6KH OHDGV WKH WHDP LQ â&#x20AC;&#x153;We have been playing nonJRDOV SRLQWV DQG VKRWV RQ JRDO DQG VKH VFRUHG D JRDO LQ HDFK RI WKH ÂżUVW conference games against top level four games. teams in division three soccer to get us ready for our conference play,â&#x20AC;? said senior defender Terrence Dzus, â&#x20AC;&#x153;We did this last season and it worked well being that we won the Skyline conference and made it to the NCAA tournament.â&#x20AC;?

The Golden Eagles Looking to Defend Their Title

While the offense was consistent for the Panthers ODVW VHDVRQ WKH JLUO EHWZHHQ WKH SLSHV SOD\HG outstanding for them. Sam Whitney was a sophomore last season, and was an anchor as the teamâ&#x20AC;&#x2122;s goalie. She started in 20 of the 21 games, including playoffs last year, and possessed 0.84 goals against average. Whitney recorded 104 saves on the season while allowing just 18 goals.

BEARS

Unfortunately, the Lady Panthers offense came up short and Whitney ÂżQDOO\ DOORZHG D JRDO LQ WKH 1RUWKHDVWHUQ FRQIHUHQFH FKDPSLRQVKLS game as they lost to Southern New Hampshire University 1-0.

conference play. The Golden Eagles have two wins, 10 losses and two ties so far this season. â&#x20AC;&#x153;This season has had its up and downs,â&#x20AC;? said junior forward Fabio Alves, â&#x20AC;&#x153;Luck has not been in our favor but we are a strong team and we wonâ&#x20AC;&#x2122;t give up. We have stayed together through the good and bad times and our goals remain the same. We will continue to be relentless and strive for perfection as the season goes on.â&#x20AC;?

St. Josephâ&#x20AC;&#x2122;s goal is the same every year to win the conference and get to the NCAA tournament. This season they started off with a â&#x20AC;&#x153;We havenâ&#x20AC;&#x2122;t let our goal go,â&#x20AC;? said WRXJK VFKHGXOH SOD\LQJ ÂżYH QDWLRQDOO\ St. Josephâ&#x20AC;&#x2122;s menâ&#x20AC;&#x2122;s soccer head coach ranked teams in their non-conference Tim Trava, â&#x20AC;&#x153;We have had a few terrible play to get the team ready for their losses against nationally ranked teams.

We now start our conference play, and WKH NLGV DUH SOD\LQJ FRQÂżGHQWO\ Â´ &RDFK Trava is entering his second year as the head coach. Last year, he took them to WKH ÂżUVW URXQG RI WKH 1&$$ WRXUQDPHQW â&#x20AC;&#x153;Coach motivates us and brings the team together like a family,â&#x20AC;? said VRSKRPRUH PLGÂżHOGHU +HQU\ 7LUDGR Âł+H LV DQ RXWVWDQGLQJ KHDG FRDFK :H are lucky to have such a great coaching staff teaching us and pushing us to play our best.â&#x20AC;? Trava went to school and played soccer for St. Josephâ&#x20AC;&#x2122;s college from 2000-2004. â&#x20AC;&#x153;Coach understands us because he played here, too,â&#x20AC;? said Dzus, â&#x20AC;&#x153;I have enjoyed playing for him and wouldnâ&#x20AC;&#x2122;t want to play for anyone else. +H ZDQWV XV WR LPSURYH HDFK DQG HYHU\

HOFSTRA U

Âł:H VKRZHG VSLULW ÂżJKW KHDUW DQG ZHQW WRH WR WRH day, and is always pushing us to become team.â&#x20AC;? with one thewe best the of best canteams be.â&#x20AC;? in the country,â&#x20AC;? said Adelphi Alves was rookie of the year last head coach Chris Armas, â&#x20AC;&#x153;Any coach would be proud St. Josephâ&#x20AC;&#x2122;s graduated nine starters season, and is one of the captains for the of that effort and I believe wholeheartedly in the group and are playing with 15 new athletes. team this season. Alves is the leading of girls we have.â&#x20AC;? There is no doubt that Armas and the The Golden Eagles have a newer team scorer on the team. â&#x20AC;&#x153;Fabio is the engine rest of Adelphi should be proud and excited at the recent made up of freshman and transfers. RI WKH WHDP Â´ VDLG 7UDYD Âł+H LV RXU JR WR success of the program. Following a year in which guy on offense.â&#x20AC;? haveUHDFKHG 15 new players WKH /DG\ â&#x20AC;&#x153;We 3DQWKHUV LWV ÂżUVW 1( and &RQIHUHQFH returned game, 14 players lastbeseason,â&#x20AC;? Tirado is a transfer from the Air force Championship they from look to poised to return said Dzus, â&#x20AC;&#x153;The difference was felt right $FDGHP\ DQG KDG WR VLW RXW WKH ÂżUVW KDOI WR WKDW JDPH DQG WDNH FDUH RI VRPH XQÂżQLVKHG EXVLQHVV away, losing the starters from last year of the season due to NCAA regulations Since that loss, the Lady Panthers havenâ&#x20AC;&#x2122;t lost in that I have played with for the past three IRU WUDQVIHUULQJ Âł+HQU\ ZLOO EH D KXJH WKH ODVW ÂżYH FRQWHVWV 7KH\ SOD\HG D WLH DJDLQVW seasons, but after realizing the talent this FRQWULEXWRU IRU XV Â´ VDLG 7UDYD Âł+H KDV Assumption College, preventing them from carrying a team has to offer, I believe we can win extreme energy and we are a different ÂżYH JDPH ZLQQLQJ VWUHDN RQWR WKHLU QH[W RSSRQHQW team when he plays.â&#x20AC;? the Skyline championship again.â&#x20AC;? All that remains on Adelphiâ&#x20AC;&#x2122;s schedule are Dzus is a four year starter and the The Golden Eagles have started to 1RUWKHDVWHUQ RSSRQHQWV DQG WKH\ FXUUHQWO\ VLW DWRS captain of this team. â&#x20AC;&#x153;Terrence is the turn around their season winning two those standings. It wonâ&#x20AC;&#x2122;t be easy, but the Adelphi heart and soul of this team,â&#x20AC;? said Trava, games in a row. Their last win was huge 3DQWKHUV VHHP WR EH WKH IDYRULWH WR ZLQ WKHLU ÂżUVW Âł+H LV WKH OHDGHU WKDW HYHU\RQH ORRNV XS beating the number one team in their conference championship in program history. to, and helps out the younger kids on the conference Mt. St. Maryâ&#x20AC;&#x2122;s.

PRI

â&#x20AC;&#x153;I love coaching here,â&#x20AC;? said Trava, â&#x20AC;&#x153;This is a dream come true. It is an honor to be coaching here. These kids are great they work hard and making coaching fun and enjoyable. The future is bright for this program with the talent we have in our freshman and transfers.â&#x20AC;?

nyit tennis:

MORE THAN LOVE

HOFSTRA PRIDE

Story and Photos by Justin Mackin

hemistry, a recurring theme within the New York Institute of Technologyâ&#x20AC;&#x2122;s Womenâ&#x20AC;&#x2122;s Tennis team, seems to be catalyzing the team towards another successful season. The Bears are coming off of a win in their season opener, and it appears that theyâ&#x20AC;&#x2122;re picking up right where they left off last year as 2012 ECC Champions. The Bears defeated Philadelphia 9-0 this past Sunday in their season opener to bring them to 1-0, and now have their eyes set on the next match, Friday 9/13 against Daemen College.

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Since Coach Chris Frusci took over as head coach in 2011 the Bears have seen a winning trend within the program. For the 2013 season the

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Bears have 5 new additions to the team and they are going to have to look to returning players like Sara Burinato, the ECC preseason player of the year, to maintain the success. This year Coach Frusci is focusing on strength, conditioning, and rehabilitation. â&#x20AC;&#x153;The response has been great, weâ&#x20AC;&#x2122;re getting more players healthy and preventing more injuries that way;â&#x20AC;? so far the coach and the players agree, itâ&#x20AC;&#x2122;s paying off.

and cohesion among the team, even from observing just one practice. The FKHPLVWU\ LV HYLGHQW LQ WKH ÂżUVW PDWFK where the bears swept the doubles with the teams of Sara Burinato & Claudia Sanchez Gonzalez, Melanie Benyadi & Gabrela Siembab, and Rocio Benavent & Madalina Florea. While Sanchez Gonzalez, Siembab, Benavent, Florea, Burinato, and Benyadi all took their singles matches to contribute WR WKH ÂżUVW PDWFK ZLQ RI WKH VHDVRQ Despite missing two key players in the ÂżUVW PDWFK &HOLD 5HVSDXW DQG $OHVVLD Rossetti, the Bears look to be off to D JRRG VWDUW 'HÂżQLWHO\ D SURJUDP WR watch as they are favored in the ECC again this year.

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The strength and conditioning regimen may be one of the recipes for success, but team chemistry could be another. With a team of such diverse backgrounds and 5 new girls this year, itâ&#x20AC;&#x2122;s quite impressive to see such team unity. One can sense a common goal

Story by Jaclynkelli Kronemberg Photos by Bill Kelly

ast year the Hofstra womenâ&#x20AC;&#x2122;s soccer team won the Colonial Athletic Conference, DQG PDGH LW WR WKH ÂżUVW URXQG RI the NCAA tournament where they lost to Boston College. This year they are striving for a repeat as conference champions, and make it back to the NCAA tournament.

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â&#x20AC;&#x153;This year we want to win the CAA for a second year in a row,â&#x20AC;? said senior GHIHQGHU PLGÂżHOGHU 7DUD .HUQV Âł1R RQH has ever won it two years in a row. We also want to make it far in the NCAA tournament, this program has grown competitively over the years and we have no limits on our potential as a team.â&#x20AC;? The Pride currently has eight wins,

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NY ARTICLE! LONG ISLAND UNIVERSITY

DOWLING COLLEGE POST PIONEERS

ST. JOSEPHâ&#x20AC;&#x2122;S COLLEGE golden lions

Story by Kevin Freiheit Photos by Morgan Harrison

GOLDEN EAGLES DOWLING UNIVERSITY four losses and one tie overall and in conference they have two wins one loss and one tie. â&#x20AC;&#x153;We have a fairly solid team and are playing well,â&#x20AC;? said Hofstra womenâ&#x20AC;&#x2122;s soccer head coach Simon Riddiough, â&#x20AC;&#x153;We have good players with experience that have come back, and we are playing FRQÂżGHQWO\ :H NQRZ HYHU\ JDPH LV D battle we just have to be consistent in our games and we can win our conference again.â&#x20AC;? Coach Riddiough is entering his eighth year as the head coach of The Pride. Since he started coaching in 2005, the Hofstra womenâ&#x20AC;&#x2122;s soccer team has won the CAA conference three times and has gone to the NCAA tournament four

times, advancing to the second round of the tournament twice. â&#x20AC;&#x153;Coach Simon is not only a great coach, but is also a great person and friend,â&#x20AC;? said Kerns, â&#x20AC;&#x153;One of the main reasons I chose Hofstra is because of the coaching staff. Coach Simon and coach Tobi both know how to get the job done and how to have fun at the same time.â&#x20AC;? The womenâ&#x20AC;&#x2122;s soccer team only lost three seniors to graduation, one of them being a starter. The Hofstra Pride is stacked with talented players that know what it is like to play in the NCAA tournament and want to get back there. They have a strong offensive starting XQLW WKDW LV OHG E\ VRSKRPRUH PLGÂżHOGHU /HDK *DOWRQ DQG MXQLRU PLGÂżHOGHU 6DP Scolarici. Galton shined as a freshman last season, earning the Colonial Athletic Association rookie of the year. She also earned all-CAA rookie team, all&$$ ÂżUVW WHDP DQG ZDV D 16&$$ DOO PLGDWODQWLF ÂżUVW WHDP SLFN 6KH OHG Hofstra in goals as a freshman, and was second in the CAA in goals and points. This season Galton was listed as the conference preseason player of the year. So far this season Galton has six goals and eight assists. â&#x20AC;&#x153;Leah is big, fast and strong,â&#x20AC;? said Riddiough, â&#x20AC;&#x153;She is a very good player.â&#x20AC;? Scolarici is currently leading the nation in goals with 13 goals. â&#x20AC;&#x153;Sam works KDUG DQG LV SOD\LQJ ZLWK FRQÂżGHQFH Â´ said Riddiough, â&#x20AC;&#x153;She knows where the goal is and is always looking to score.â&#x20AC;?

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The defense is led by seniors Tara Kerns, Ruby Staplehurst and Brittany Farriella. â&#x20AC;&#x153;These three are tremendous players and great leaders,â&#x20AC;? said Riddiough. Kerns is a three year starter. â&#x20AC;&#x153;Tara does all the dirty work for us,â&#x20AC;? said Riddiough, â&#x20AC;&#x153;She is hard working, and is our connection between the defense and offense.â&#x20AC;? Staplehurst led the team in assists last season. â&#x20AC;&#x153;Ruby is a great defender and is dangerous offensively,â&#x20AC;? said Riddiough. Farriella is a three year starter. â&#x20AC;&#x153;Brittany works hard and keeps us organized as a unit,â&#x20AC;? Riddiough said. Hofstra is in for a challenge in the CAA conference. William and Mary and James Madison are always in contention for the conference title. If the Hofstra Pride continues to play hard, they can get back to where they ended last season. â&#x20AC;&#x153;We have good team chemistry, everyone is buying into the system and working hard,â&#x20AC;? said Riddiough, â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m happy with the way we are playing right now.â&#x20AC;?

1(800)680-3213

â&#x20AC;&#x153;

Story by Kevin Freiheit Photos by Morgan Harrison

â&#x20AC;&#x153;

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Menâ&#x20AC;&#x2122;s Soccer Stands Tall We have a tremendous roster and we have already won more games this year than all of last year.

Head coach John DiRico

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6RSKRPRUH PLGÂżHOGHU DQG IRUZDUG Jamianne Eden from Ronkonkoma is another goal scorer for the eagles. She tied for most goals and led the team in assists in Senior center back, Ashley 2012. Jamianne is true student athlete with George from Bay Shore is a 2 year one of the highest GPAâ&#x20AC;&#x2122;s on the team. Lee team captain. She is a 3 time all describes her as, â&#x20AC;&#x153;a very intelligent player conference player and ECAC All- with excellent skill. She shoots well with Metro team member. Excelling on both feet and can play anywhere in the DQG RII WKH ÂżHOG $VKOH\ ZDV D PLGÂżHOG RU XS IURQW Â´ and 2012 Skyline Soccer Scholar Working towards another playoff Athlete of the year and also made run and hopefully a championship, the the 2012 NSCAA All-Region Golden Eagles always manage to keep scholar team. Lee describes their composure. The team has won the her, â&#x20AC;&#x153;Ashley is a solid, fast, FRQIHUHQFH VSRUWVPDQVKLS DZDUG ÂżYH WLPHV take no prisoners center in the past eleven years and the college back with the ball skills of referees association sportsmanship award D PLGÂżHOGHU Â´ three times. The Golden Eagles won their 0LGÂżHOGHU 6DPDQWKD last game against Polytechnic 5-0.

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team become that successful once DJDLQ EXW KHÂśOO KDYH WR GR LW ZLWK D FRPSOHWHO\ QHZ VHW RI SOD\HUV D ORW of whom are new. â&#x20AC;&#x153;This team has the PDNHXS WKH WDOHQW DQG WKH FKHPLVWU\ WR JHW EDFN WR ZKHUH ZH DUH XVHG WR EHLQJ Â´ 'L5LFR VDLG Âł, KDYH D JRRG VHQVH RI ZKHUH WKLV WHDP FDQ JR Â´

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SPE ED Photo by KEVIN FREIHEIT

UA NUTRITION

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The Whey to Build Muscle Story by Sandy Sarcona

thletes are lured to protein powder as a magical substance to build bigger muscles. Yes, protein is part of the muscle growth equation, but without strength training, excess protein intake will make its way passed your muscles and into your urine. Most athletes do get enough protein. The recommended daily allowance (RDA) for protein is 0.8grams/kilogram (gm./kg.) of body weight for the average person* and 1.2-1.7gm. /kg. of body weight for an athlete; use upper level when engaging in a strength training program. Most athletes can get enough protein by eating a regular diet that includes meat, poultry and fish, which is the best source along with dairy, peanut butter/nuts, beans, and even carbohydrates. When and why should an athlete add a protein powder? After strength training the muscles use a large amount of branched chain amino acids (BCAA) and muscle breaks down. Based on research, whey protein powder appears to be the best choice as a supplement post workout as it has a high level of these BCAAs that help to stimulate muscle repair in the recovery period; as few as 20grams of whey protein can stimulate protein synthesis in the body. Whey is the liquid part of milk and whey protein isolate is the purest form of this ingredient when purchasing a powder. It is also easy to digest and is lactose free. Quick tip: When purchasing whey, go for Whey Protein Isolate (not concentrate) and forgo products with other unnecessary additives. Follow directions when mixing whey protein powder and consume it within a half hour of working out for the best results. You can also make it into a smoothie and add fruits for added flavor and nutrients.

UA TRAINING Horizontal Push

THE MAGNIFICENT 7 Seven movement patterns all athletes should include in their workouts. by Mike Mejia CSCS

ike most motivated varsity athletes, you undoubtedly spend a lot of your time at the gym. In fact, given all we know about the positive impact that regular strength training can have on physical performance, these days it's rare to find a high school aged athlete, in any sport, who doesn't try to sneak in a workout every chance they get. While I applaud the discipline it takes to fit trips to the gym into a student athlete's already hectic schedule, I do often wonder exactly what's being accomplished during these training sessions. Because if what I see going on is any indication, there's an awful lot of time and effort being wasted. I say this because simply "going to the gym" anywhere from 3 to 5 times per week is not going to just magically transform you into a better athlete; you also have to make

sure that you're training the right way once you get there! Unfortunately, things like using too many machines, training like a body builder by doing "split routines" that isolate specific muscle groups, and marathon workouts that feature way too many sets and repetitions, can seriously impede your results. So, if you really want to take your game to the next level, you're going to have to adopt a completely different mindset when it comes to training- one that focuses on movements, instead of muscles and as such, will give you the kind of functional strength and mobility you need to perform at your best. The following total body workout program features seven movement pattens that all athletes need to include in their workouts. By training this way and working your entire body each time you hit the gym,

you'll not only be able to cut down on much of the unnecessary volume that bogs down the more traditional weight room approach, but you'll also be working towards building a more structurally balanced physique to help guard against injury. Not to mention the fact that only training every other day, will allow you much more time to recover between workouts- meaning that you'll have a lot more energy in the tank to devote to practicing and competing in your chosen sport. The Magnificent Seven: Select at least one exercise from each of these seven categories, every time you train. Shoot for two to three sets per exercise, making sure to prioritize those areas that need the most work. For the majority of young athletes, that means an emphasis on hip dominant, over quad dominant drills, as well as vertical pulling, over vertical pushing.

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HIP DOMINANT: These are movements that place the emphasis on your glutes and hamstrings (butt and back of your thighs), rather than just your quadriceps (front thigh muscles). Known as your hip extensors, these powerful muscles are integral to your ability to sprint, jump and effectively change direction. Unfortunately, unlike the quadriceps which are very easy to both recruit and overwork, the glutes and hamstrings often tend to be an area of weakness in young athletes.

out, away from the body), reverse flys and external rotations.

down when your arms are in an overhead position. Be careful about doing too many of these as most emphasize the lats (large "wing" shaped muscles on the back and sides of your torso) which can contribute to the act of rolling your shoulders inward due to their attachment point on your upper arm. Examples: All types of pull-up and pulldown variations.

Examples: Olympic lifts like power cleans and snatches, deadlift variations (such as the Romanian deadlift pictured), glute ham raises, reverse lunges, step ups and stability ball leg curls.

HORIZONTAL PUSH: Without question the single most overused movement pattern of most gym rats. Too much emphasis on these types of exercises- especially when combined with a lack of attention to the one's mentioned directly above- can make your shoulders cranky in a hurry.

QUAD DOMINANT: These are drills that focus on the often overworked front thigh region. Though most athletes don't need to make them a point of emphasis, they still need to be trained to help ensure proper knee alignment. Examples: Squats, front Squats, front lunges and straight leg raises.

Examples: All types and angles of bench presses, push-ups, flys and dips. VERTICAL PUSH: Refers to all types of overhead pressing. The two biggest issues I usually see here is an inability to get the arms up straight, overhead (usually due to poor flexibility around the shoulder joint and using too much weight) and doing these drills while seated. The latter of which can place a lot of unnecessary strain on the lower back. So do yourself a favor and lighten the load so you can work through the full range of motion and do these drills in a standing position with slightly bent knees and a neutral spine (no excessive arching, or rounding of the lower back).

CORE (STABILIZATION/ ROTATION): Technically, there are two things to emphasize here, but you can always alternate between which you choose to focus on each time you work out. The first involves stabilization through the core, which will give your limbs the platform of stability they need to execute explosive movements like throwing a ball, or accelerating past a defender. While the second requires spinal rotation as a means of helping with the effective transfer of force between the upper and lower body during movements like swinging a bat, or taking a shot on goal. Examples: (Stabilization) all types of planking drills, Pallof presses and hip bridges. (Rotation) Russian twists, cable rotations and wood chops.

Examples: All variations of shoulder presses.

HORIZONTAL PULL: These are simply exercises that focus on drawing your shoulder blades back (and down) and pulling weights closer to your body. Doing more drills of this type can help protect against shoulder injuries by increasing strength and stability around the joint. Examples: All types of rowing movements, i. e. dumbbell, cable, TRX etc. (particularly those with the elbows held

VERTICAL PULL: These are exercises that focus on drawing your shoulder blades

Here's what a typical 3 day program might look like for an athlete who, like most, needs more emphasis on hip dominant and horizontal pulling drills.

PSYCHOLOGY BY TOM FERRARO

ot yoga was invented by the former Olympic weight lifting champion Bikram Choudhury. This form of yoga has become increasingly popular with athletes and dancers looking to stay fit. There are thousands of hot yoga studios around the world. They had one in Seoul Korea when I was there two months ago on a book tour. It is based upon 26 poses one does in a 90 minute class intervals, and the quality of the teaching. Instructors are trained to talk the entire 90 minutes and the class takes place in 105 degree heat. I defy you not to lose weight if you

“Hot yoga is the modern cross training option for many serious athletes because it works and it’s an injury free (below) form of training.”Tom Mcfeely

Tom Mcfeely

attend classes three times per week. I recently interviewed some physicians and athletic trainers to understand the benefits of hot yoga for the serious high school or college athlete. Vera Richman, a marathon runner and trainer of elite runners, takes class regularly in Carle Place. She explained that runners accrue two major benefits from hot yoga: First, heat and stretching help to lean very tight and bulked up leg muscles that serious long distance runners often develop. In addition, core strengthening from hot yoga class improves posture and endurance for

“Vera Richman; runner and trainer’ “I find that hot yoga improves the runner’s posture, core strength and endurance.”

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Vera Richman

Dr. Nadia Martinez-Pimentel

“Dr. Martinez-Pimentel :Physician. runner and yoga student’ Yoga has definite benefits for athletes. As an example I do the yoga practice to help strengthen my quadriceps”. I injured my knee and I know that by making my thigh muscles strong my knee is protected.” the runners. Nadia Martinez-Pimentel is a prominent Queens’s physician who takes time out of her busy schedule to attend hot yoga. She believes this form of yoga helps to build leg and back strength which is a real injury preventive measure. She explains it enhances balance and is very good for not only athletes, but for the elderly as well. Dr. Nancy Wallace is another regular at the hot yoga studio. The very busy Queens-based physician makes the trip out to Carle Place to attend classes. She feels that yoga helps improve focus, discipline and concentration and can only serve to help, not hinder, the athlete. Sixty second poses build a focused mind for sports, as well as life. She feels that the many breathing exercises build lung capacity which is crucial

Dr. Nancy Wallace

“Dr. Nancy Wallace, physician ‘everyone comes to class for a different reason. I like the feeling of empowerment it leaves me with by the end of class.’ to stamina in sports. Finally, I interviewed Tom McFeely, owner of the Carle Place hot yoga studio. He’s worked with bulky NFL players to petite gymnasts and figure skaters. He said hot yoga builds flexibility, balance, core strength and stamina without the risk of injury seen in so many fitness regiments. Like Dr. Wallace, Tom McFeely believes hot yoga helps athletes connect his/her mind with his/her body, adding that holding poses for so long brings the athletes awareness inside his own body and connects him with it like never before. For this reason, yoga is often referred to as “moving meditation.” I am now 65 years old and still a very good golfer. I hit the ball a million miles off the tee and when my group gasps and asks me how I do it, I always say, “Very simple- hot yoga. Three times a week.” The safest, and maybe the best, cross training option for the modern athlete is what they call hot yoga. Try it, you’ll like it!

FOR MORE INFO GOT TO

basesportsconditioning.org