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LETTER FROM THE EDITOR

Dear Readers, Over the past month, we have seen many teams endure some great football, soccer and volleyball seasons. As the winter sports have begun, we have switched our focus over to basketball, hockey and wrestling. We have recapped and highlighted some soccer, volleyball and basketball teams to kick off the winter sport season. You can read about Bogota and Immaculate Heart girls’ volleyball, as well as Northern Highlands girls’ soccer. 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, everyone did not reach it. We’ve already witnessed some big starts and some tough ones, too. Some teams have had relied on their younger players while others are counting on top performers. Some had injuries to the upper classmen and others are loaded with talent for the next few years. Inside this edition you’ll get a chance to read about some unique stories of New Jersey teams.

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

KEVIN SPERANDEO KEVIN FREIHEIT

CONTRIBUTING PHOTOGRAPHERS

MORGAN HARRISON BILL KELLY

COVER PHOTOGRAPHY

terry boundreau

Kevin Freiheit Sports Editor Ultimate Athlete Magazine

Contact Us Phone: 1-800-680-3213 Email: info@ultimateathletemagazine.com GO ONLINE TO READ MORE!

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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NEW JERSY FALL 2013 6

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FEATURES

PG 10

BOGOTA

PG 16

IMMACULATE HEART

PG 22

IMMACULATE HEART

PG 28

NORTHERN HIGHLANDS

PG 34

PALISIDES PARK

PG 38

RIDGEFIELD

PG 42

NUTRITION

PG 44

TRAINING

PG 46

PSYCHOLOGY

Girls’ Volleyball Girls’ Soccer

Girls’ Basketball Girls’ Soccer

Girls’ Basketball Girls’ Basketball

Fitting Fat Into A Fitness Diet Backfield In Motion To Protect Or Attack

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BOGOTA

enjoys memorable season STORY BY ANTHONY VECCHIARELLO | PHOTO BY KAT

A

cross the Hudson River of the Big Apple rests a small high school in the Garden State that is recognized by one thing, the Girls Volleyball team. Bogota, NJ is the home of one of the best high school Volleyball teams in the state. The Bogota High School Girls Varsity Buccaneers are a juggernaut in the Group 1 division. Bogota

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Volleyball

has a total of six titles in the history of the school and five since 2007. The backbone behind such an achievable history is 53-year-old Bogota Volleyball Head Coach Brad DiRupo. Since 1999, DiRupo has been building some of the school’s finest Volleyball athletes in the state. “I challenge them to the best they can be,” DiRupo said. DiRupo has also been the school’s

Athletic Director for the last 15 years. Growing up in Lincoln Park, NJ, DiRupo took over the spot as Head Volleyball Coach after his principal recommended the job to him. He coaches both JV and Varsity Girls Volleyball. Bogota’s High School Volleyball League consists of the fall season from August to November, a summer league and a yearly club Volleyball program from January to May. The athletes

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only take two weeks off in August. “Every coach needs players, my friend,” DiRupo explained. The Bogota Volleyball team is ranked 14th in New Jersey State and 1172 in the nation. They are at the top of their league and division with a 17.99 rating. A few reasons for these impressive statistics are because DiRupo trains the girls intensely. DiRupo’s

aim is to push them as hard as possible during practices so that games become easy. DiRupo who is also a former wrestling coach added, “I coach these girls like wrestlers.” Another reason for their powerful team is because they mainly play the court defensively. DiRupo explained that they use defense to defeat the teams that are bigger and taller than them. The Bogota Volleyball team also has younger players this year who are mostly sophomores. However, one senior, Carly O’Sullivan has shined as an athlete. O’Sullivan is a second-time AllAmerican athlete and

the in ranked in the top 10 in the state. At only at 5-foot8, O’Sullivan is still a power hitter and defender. DiRupo believes she can easily get into a Division II/ Division III college team, but not the Olympics because she is not tall enough. O’Sullivan who is ranked number four in her academic class is the “best player to play here,” DiRupo said. Jennifer Ramirez is another talented senior athlete on the team who is All-County and ranked 6th in her academic class. DiRupo has had his own coaching achievements. Last season, he was the Volleyball Coach of

the Year and in 2007 was abducted into the New Jersey State Interscholastic Athletic Association (NJSIAA). No season goes without saying any improvements. With an almost perfect record this season, the Bogota Volleyball Buccaneers still flopped in the game against Northern Highlands and lost three consecutive matches with Immaculate Heart Academy (IHA). IHA seem to be the only team that stands in Bogota’s way. Last season, IHA defeated Bogota in the final round at the Tournament of Champions. “They are the best team in the state,” DiRupo admitted and

said that they are only getting better. However, DiRupo will encourage his players to respond to their mistakes so they improve both physically and mentally. “You play your practice,” DiRupo stated adding, “The toughest team always wins.” At the end of the day, whether his team wins or loses, DiRupo tries to teach his girls that working hard will lead to success in all aspects of life; whether it’s trying to win a championship, getting into a good college or getting a decent paid job. “Athletics is an extension of life,” DiRupo said.

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has an Im

ACADEMY 16

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Girls’Soccer mmaculate Record Story and Photos by Katarina Barone

“Undefeated

seasons meant a lot of work and a lot of practice for the girls.

”

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ast year, the Immaculate Heart girls’ soccer team, the Blue Eagles, finished with an overall record of 16-6-1. In league competition, the team finished with a perfect score of 6-0 to take the Big North United Division crown. At the BCWCA County Tournament, the team defeated Ramapo to advance to the finals before losing to the very talented Northern Highlands team. The NJSIAA State Tournament proved to be successful for the Blue Eagles, while they defeated Pope John High School in

penalty kicks to win the Non-Public A Sectional title. However, the girls lost their victorious streak to Pingry, making them second for the title. 16 years ago, Coach Silver began coaching the girls’ soccer team at Immaculate Heart. Silver provided motivation and great skills for the girls, and these skills pushed them toward achieving victory. He switched roles with his assistant coach this year, and gave Brandon Silva his first season as head coach.

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where the Immaculate Heart girls’ team will play some of the best teams in New Jersey. They play about 25 games per season, which means within two months, the girls defeat over 25 high schools each season. What a feat! The coach says that they take themselves too seriously sometimes, and his main job is to keep it fun and meaningful. It is no wonder, with such positive reinforcement, why these girls are able to make the most of each game and delight in successful seasons. Their biggest rivals are Paramus and Ramapo, both Hopefully, they will make it to the playoffs and the finals of whom they defeated last season. Another big rival again this year! for the Blue Eagles is Pingry, who held up a fight against Immaculate Heart girls. They only see themselves faceto-face against Pingry once they make it to the finals, Nationally ranked, the team holds fierce competition for its opponents. Undefeated seasons meant a lot of work and a lot of practice for the girls. They shine radiantly while on the field, confident in themselves and in their game. Cammie Didio, who has been on the varsity team since she was a freshman, is now the captain and leader of the team. Allie Newman is also a key player, and a forward to watch out for. Newman is known for scoring goals and keeping the team in check.

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ACADEMY

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very season, there is one thing that remains the same at Immaculate Heart Academy. The women’s volleyball team, the Blue Eagles, does extremely well. This year will be no different. Head coaches Maria Nolan and Mike Decastro helped the Blue Eagles to a 23-2 start, and the team is making great strides this season. The Blue Eagles hosted the Garden State Challenge earlier in October, and they won the tournament for the first time in six years.

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Immaculate Heart defeated Penfield (N.Y.) 25-15, 23-25, 25-19 in the final to win it. They also knocked out Bogota, a team that was crowned champion a year ago.

named the Gatorade Player of the Year last season and is putting up impressive numbers once again this season. Reed collected over 500 kills last year and is an integral part of the Blue Eagles team.

The Blue Eagles have won the title in five of the past six seasons, and their mindset is no different than usual. Immaculate Heart is primed to make another run, especially with Senior Nia Reed returning, who has been a star player for the past two seasons. Reed was

Immaculate Heart is also returning five starters, one of them being senior Larysa Iwaskiw. The Blue Eagles have so many different weapons to use. If it’s not one player, someone else is stepping up. They are loaded with talent and look to be a good team for years to come.

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E

Story by Kevin Freiheit Photos by Katarina Barone

very season, there is one thing that remains the same at Immaculate Heart Academy. The women’s volleyball team, the Blue Eagles, does extremely well. This year will be no different.

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ACADEMY

Their depth is something that teams don’t get very often. Immaculate Heart can win matches in many ways and doesn’t have to rely on one or two seniors. Every player on the team is capable of stepping up and contributing and we are seeing that this season. One athlete who has already made a splash for this team is sophomore Caitlin Floyd. As a freshman last season, she led the entire state with 908 assists. She may not reach that number this year, but she hasn’t slowed down much at all. The only two losses this season came against Ravenwood (Tenn) and

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Brentwood (Tenn). Both matches were close, but the Blue Eagles were unable to win a set. Since those two consecutive losses, Immaculate Heart has won the past eight matches. Senior Nia Reed is leading the team with 219 kills on the season, and she has 24 aces to go along with it. Floyd and Iwaskiw share the team lead with 29 aces each. Floyd has collected 518 of the team’s 565 assists through 25 games. As the regular season winds down, the Blue Eagles are set to go the distance and are one of the favorites to take it all.

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FRAMED POSTERS Our stories and cover are available to purchase. Choose from any cover and/or article from any Ultimate Athlete Magazine issue to have made into a poster. Covers come in a 9x11 or 12x18 print. Articles come in a 12x18 print. Any prints can be ordered with or without a black frame. To order, call 1.800.680.3213 or email Paul at publisher@ultimateathletemagazine. com 9�x11� Framed Cover NAS SAU COMMUNITY COLLEGE lions

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 ¿UVW 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. 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 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 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.

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f there’s one word to describe the Nassau Community College football team, it’s “dominantâ€?. 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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ULTIMATE ATHLETE

HIGHLANDERS STEPS AHEAD OF THE

COMPETITION

Story by Kevin Freiheit // Photos by John Shea

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he Northern Highlands girls’ soccer team came into the season full of question marks. The program has always been competitive, but there was a new challenge for the team this year. Despite all of the obstacles, the girls stepped up and took home their 3rd consecutive Group 3 title. The Highlanders defeated Tom’s River South by a 2-0 to win the championship. It was a season that the girls will never forget as they dominated the entire year. The Highlanders finished with a 23-0-1 record and didn’t have a problem with many teams at all. It was as if Northern Highlands were in a different league than the rest of the teams. Only a few could muster up a challenge. The Highlanders kicked off the season with a string of victories, many of which were shutouts. No team was able to defeat them. Only Immaculate Heart earned a tie against them, the lone blemish on what was a near perfect year. “Coming in, we thought we had seven returners, but all of a sudden we had four returners,” said head coach Tara Madigan. “We didn’t know what to expect. The program has always been competitive.” It came as a surprise during the offseason that the Highlanders would be without three of their players. The suffered ACL injuries, while the others had graduated.

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It posed a tough task, but Madigan made it look so easy as her team continued to excel. “Thankfully our returns were veterans,” Madigan said. “They did a good job of setting the tone for some of the younger players.” As a coach there is only so much you can do. The three senior captains did a great job.” The veteran players were a big part in helping the team stay together, and the team gelled quickly, possibly before the season even started. “Those roles kind of changed this year because of those injuries,” Madigan said. “The team had great team chemistry on and off the field.” Senior captain Clare Shea was a big part of the team, and was able to earn a spot as captain. The highlanders received scoring throughout the lineup, and their confidence never disappeared. “We did very well in terms of improving on a daily basis,” Madigan said. “Despite the obstacles, the group that we had did very well.” The Highlanders enjoyed one of their best seasons, and are a top candidate to take it all next year. There’s no reason this team will slow down, as they are steps ahead of their competition. Designed by Melissa Fearon

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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

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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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CONNETQUOT HIGH SCHOOL

PRINT OUT AN Abraham Lincoln High School

RAILSPITTERS Brooklyn Tech High School engineERS MASSAPEQUA HIGH SCHOOL LINCOLN FOOTBALL

CHIEFS

Becoming a THE ENGINEERS MASSAPEQUA HIGH SCHOOL

Powerhouse SEEK CITY

CHAMPIONSHIP E Story by Kevin Freiheit Photos by Kevin Sperandeo very football team starts the season with an ultimate goal.

been living up to their expectations, and have no intention of letting up. The

Story by Ryan McNamee // Photos by Anthony Hughes Most teams aim to go as far as Railsplitters are off to a perfect 6-0 they can and win the Championship. You can ask coaches before the season starts, and even during the year, and their goal will probably be to win every game.

They will give you the usual coach quotes – “We have to take it one game at a time,� “We’re looking to win every single game,� or “Our focus is winning one week at a time.� For most teams, they fail to achieve their goal. All it takes is one loss, one bad game, or even one simple mistake, to end a season. But the boys at Lincoln High have

start, and they have been merciless on WKH ÂżHOG DQG RQ WKH VFRUHERDUG

MASSAPEQUA Chiefs Ranked First at Pre-season Conference 1 Story by Jaclynkelli Kronemberg Photos by Kevin Freiheit

SACHEM NORTH MASSAPEQUA FOOTBALL PREVIEW

In its six games this season, Lincoln has allowed a mere 39 points and more than 10 in a game just once. Lincoln has many players that can step up and bring down the opponent. Junior Alejandro Oregon, who has 31 tackles, and leads the Railsplitters’ defense. Senior Leroy Hancle has recorded 30 tackles, as well.

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he Massapequa varsity football team enters the season with a number one preseason ranking during Conference 1 in Nassau County. “Our expectations are the same every year,� said Massapequa varsity football coach Kevin Shippos, “We want to win the Nassau County Championship and the Long Island Championship.�

On the pass rush, senior Thomas +ROOH\ OHDGV WKH WHDP ZLWK ¿YH VDFNV When the Railsplitters don’t get to the quarterback, they have found ways to

Shippos is entering his third year as the head coach of the Massapequa varsity football team, The Chiefs. Last year, Massapequa lost to Farmingdale in the Nassau County semifinals, but they are looking to come back this year and go even farther. Nassau County’s Conference one is always tough, and there are a number of teams that can claim the title. “There are a lot of good teams in our conference,� Shippos said, “There isn’t one stand out team and that’s what makes our Conference exciting to watch and coach in.�

BROOKLYN TECH HIGH SCHOOL he Brooklyn Tech High School football team is FRPLQJ RII RI D FLW\ TXDUWHU¿QDOV ¿QLVK DQG WKH Engineers are looking to improve upon that win with a city championship. As always, they have to go through a JDXQWOHW RI D VFKHGXOH DV WKH\ QHHG WR IDFH RII DJDLQVW ELJ ULYDOV LQ )RUW +DPLOWRQ 7KRPDV -HIIHUVRQ &DPSXV DQG %R\V DQG *LUOV +LJK 6FKRRO 7KH (QJLQHHUV DUH JRLQJ WR KDYH WR EH VKDUS WKURXJKRXW WKH VHDVRQ WR FRPSHWH DQG DUH JRLQJ WR EH UHO\LQJ RQ D VOHZ RI QHZ VWDUWHUV RQ ERWK VLGHV RI WKH EDOO 7KLV KDVQœW GHWRXUHG &RDFK 0F.HQQDœV FRQ¿GHQFH LQ KLV WHDP DV KH VWDWHV ³:H PDGH TXDUWHU¿QDOV ODVW \HDU DQG (I) hope the experience will help us in close games. We expect to be competitive.� %URRNO\Q 7HFK UHWXUQV ¿YH VWDUWHUV DOO WRJHWKHU WKUHH RQ GHIHQVH DQG WZR RQ RIIHQVH 7KLV ORVV RI SOD\HUV WR JUDGXDWLRQ LV XQIRUWXQDWHO\ WKH QDWXUH RI KLJK VFKRRO IRRWEDOO EXW QRQHWKHOHVV OHDYHV WKH (QJLQHHUV ZLWK D ORW RI KROHV WR ¿OO

Senior Khendell Puryear has two interceptions and senior Jahsi Meade has an interception and two fumble recoveries. $V D WHDP /LQFROQ KDV IRUFHG ¿YH interceptions and seven fumbles. While their defense has been rock solid, their offense PD\ EH HYHQ EHWWHU )RUFLQJ WXUQRYHUV KDV allowed more opportunities to get points on the board, and they have done just that, thanks to the team’s stellar offense. 7KH 5DLOVSOLWWHUV KDYH VFRUHG SRLQWV RQ WKH VHDVRQ WR WKHLU RSSRQHQWVœ Lincoln’s lowest point total in one game this season was 26, which they did twice. Other than that, they have put up at least 36 points a game. Senior quarterback Javon Moore has FRPSOHWHG RI SDVV DWWHPSWV WKLV season, piling up over 1,200 yards and 13 touchdowns. Moore has thrown as least two touchdowns in every game this season, with the exception of the one, against Tottenville. Senior runningback Antoine Holloman Jr. has played a big part in the offense as well. Holloman Jr. has rushed for 654 yards RQ DWWHPSWV DQG DQ DYHUDJH RI RYHU VHYHQ yards per carry. He has also found the end ]RQH WLPHV LQFOXGLQJ RQFH RQ D \DUG run.

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Holloman Jr. does more than just run with the ball, he is part of a deeply talented receiving core, and has chipped in 10 catches for 165 yards and a pair of touchdowns. Senior receiver Malik Andrews has been the biggest target for Moore, though. Andrews has gained over 500 yards on 25 catches, and has scored ¿YH WRXFKGRZQV LQFOXGLQJ D \DUG UHFHSWLRQ These are just a few of the biggest players on the Railsplitters’ roster that have been putting up big numbers, but Lincoln has many others that have stepped up as well. This is an experienced team that is loaded with talent throughout the lineup, and they clearly have what it takes to win. In recent years, the Railsplitters have posted UHFRUGV RI DQG /LQFROQ KDV UHFRUGHG ZLQV RYHU WKH SDVW IRXU VHDVRQV FRPELQHG )URP WKURXJK WKH\ ZRQ MXVW WLPHV VR WKH\ are doing something right. Their program has made adjustments, and is now heading in the right direction and in full swing. The Railsplitters are a team to keep an eye on, as they possess depth, experience, determination and intimidation. Lincoln is aiming to go far this year, and they have what they need to accomplish that.

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FLAMING

Farmingdale, Oceanside, Freeport, East Meadow and Baldwin are all looking to make it hard for Massapequa to claim the title. Massapequa has a few three year starters returning this season that will look to make an impact and get them back to the semifinals.

The Engineers are going to be relying on key players WKLV VHDVRQ VXFK DV MXQLRU TXDUWHUEDFN (OLMDK 5XHGD VHQLRU :5 '( 'HRQ 0DVK DQG VHQLRU /% 2/ &KDZLW %XQGLWZRQJ 7KHLU SOD\ ZLOO EH FUXFLDO WRZDUGV WKH VXFFHVV RI %URRNO\Q Tech this season. The Engineers will have inexperience at some positions with the entrance of 17 new starters, FRPELQHG ZLWK ERWK VLGHV RI WKH EDOO 7KH WHDP ZLOO QHHG WKH VHQLRU OHDGHUVKLS RI FDSWDLQV &KDZLW %XQGLWZRQJ 3- /DQGHUV 2/ '/ DQG 7ULVWDQ %URZQ 5% 66 $FFRUGLQJ WR &RDFK 0F.HQQD WKHVH SOD\HUV ZHUH FKRVHQ DV FDSWDLQV ÂłGXH

MASSAPEQUA HIGH SCHOOL

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Football in At 6’0� and 185 lbs., senior wide receiver/linebacker Nick Balzone is a three year starter for Massapequa. Balzone is a captain for the Chiefs, and was awarded all county last year. “Nick is humble and a hard worker,� Shippos said, “He is an irreplaceable great player for us.�

Brianrunning Coleman Another three year returning Story starter,bysenior by Kevin back/safety Jack Korber is 5’6â€? 165Photos lbs. In addition, he Sperandeo also returns punts and kickoffs. Despite getting hurt last season, Sachem North Korber still made second team, All-Longhe Island. “Jack is anFlaming Arrows football team enters theand 2013 campaign with high exciting player,â€? Shippos said, “He is a highbred player a tough loss in the can play either wide receiver orexpectations. running back.The He team makessuffered a 6XIIRON &RXQW\ &ODVV , VHPLÂżQDOV LQ IDOOLQJ lot of big plays for us.â€?

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eventually to Long Island champion Floyd. The Flaming Arrows actually held a 7-0 lead in WKDW JDPH EHIRUH )OR\G UDWWOHG RII VWUDLJKW SRLQWV on its way to another Long Island title. With many players from last year’s team still in the ORFNHU URRP IRU 6DFKHP KHDG FRDFK 'DYLG )DOFR KDV high goals and expectations for 2013. “Our expectations are always to win a county and /RQJ ,VODQG &KDPSLRQVKLS ´ VDLG )DOFR ZKR LV HQWHULQJ KLV WK \HDU DV WKH )ODPLQJ $UURZV KHDG FRDFK “Leadership is always important and we have created many leaders on our team over the past year and look forward to ZDWFKLQJ WKHP OHDG RXU WHDP ´

to leadership by example.�

able to make the correct calls to help guide the younger players

The offense consists of many talented players. Junior on the defense. Meanwhile, PJ Landers will give Bunditwong quarterback, Elijah Rueda, at 6’1â€? 200 lbs, has the size and the ability to rush free up the middle while taking double teams DWKOHWLFLVP WR VOLQJ WKH EDOO HIIHFWLYHO\ DURXQG WKH ÂżHOG 7KH DQG SHUVRQDOO\ FDXVLQJ KDYRF LQ WKH EDFNÂżHOG question will be how well he will be able to go through his reads The bottom line is that the Brooklyn Tech Engineers will be as a junior at the helm of the offense. If his pre-snap reads are replacing a lot of players, and will need some of their successful correct, the sky is the limit for this kid on the high school level. younger players to step up. They can rely on the leadership Tristan Brown will be carrying a good portion of the load at of their seniors, and the guidance of Coach McKenna to get running back. At 5’10 180 lbs. of defensive back speed, Brown WKURXJK WKH VHDVRQ +RZHYHU WKHUH LV QR VKRUWDJH RI FRQÂżGHQFH has the ability to run both inside and outside of the tackles. or belief in the Engineer locker room. McKenna emphasizes has all the weapons to end up as Massapequa Senior receiver/defensive back Craig is as their team philosophy. During the At wide receiver, Deon Mash will give the wide Engineers size and skill, will, andBerge teamwork champions. They have veteran players that know andand weighs in over at 175 Berge is the kicker,had his team climb a mountain together physicality to run the ball to the6’1â€?, outside to pass thelbs. off-season, McKenna how to win games. The Chiefs will start their punter blanket and a for three yearwho starter.to challenge “Craig ishis a team’s great overall determination middle. He will also work as a security Rueda, and bring them season ongoal September 12 against Freeport. “This athlete,â€? is an will be able to throw jump balls to Mash. Shippos said, “He has reliable togetherhands as a and team. He suggests, “We believe that no or outstanding receiver. On the defensive side, he hasif ayou have great will.â€? year’s team task is impossible Brooklyn Techisisexperienced,â€? Shippos said, “The The defense, like the offense will of cover nose forbe thereplacing ball and isa alotgood corner.â€? FRQÂżGHQW seniors cameDQG up with me from junior varsity as roster spots, but will have size and speed on the edge with \RXQJ DW VRPH SRVLWLRQV EXW LV DOVR DWKOHWLF well-coached. from their level At 5’10â€? andhave 175 steady lbs., three year starterDon’t Nickexpect them to step back sophomores. If we can stay healthy and continue Deon Mash at the defensive end. They will also of playback, fromdefensive last year. They will be in the running for a PSAL Capuana seniorBunditwong that plays running leadership, and central control on defenseis from to work hard I expect big things from this team.â€? City Championship. back, andBunditwong returns punts Last year, at linebacker. Because of his experience, will and be kickoffs. Capuana had two interceptions that he returned for touchdowns. “Nick has a low center of gravity making LW GLIÂżFXOW IRU GHIHQGHUV WR WDFNOH KLP ´ 6KLSSRV VDLG Âł+H LV JUHDW LQ WKH RSHQ ÂżHOG DQG KDV WKH DELOLW\ WR change direction in a split second.â€? Captain Jake Fitzsimmons is a 5’11â€? and 220 lbs. three year returning starter. Fitzsimmons plays offensive tackle and linebacker. He was asked to ÂżOO LQ DV D PLGGOH OLQHEDFNHU WRZDUGV WKH HQG RI WKH season last year, and will be continuing to play that position this season. “Jake is a leader by example,â€? said Shippos, “He is smart and always knows where he has to be.â€? $QG ÂżQDOO\ WKHUH LV VHQLRU FDSWDLQ 5LFN /D5RFFR at 6’3â€? and 235 lbs. He is an offensive tackle and GHIHQVLYH HQG 7KLV LV /D5RFFRÂśV VHFRQG \HDU DV D VWDUWHU Âł5LFN KDV EHFRPH RQH RI WKH EHVW GHIHQVLYH players on the team and is a great offensive lineman,â€? Shippos said, “He put on 25 lbs. of muscle in the offseason, and we are expecting big things from him this year.â€?

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NY ARTICLE! MASSAPEQUA HIGH SCHOOL

MAS SAPEQUA HIGH SCHOOL FARMINGDALE HIGH SCHOOL CHIEFS MASSAPEQUA Chiefs Ranked First at CONNETQUOT HIGH dalers SCHOOL Pre-season Conference 1 THUNDERBIRDS THE FARMINGDALE DALERS Story by Jaclynkelli Kronemberg Photos by Kevin Freiheit

A TRADITION OF EXCELLENCE

CONNETQUOT

H HIGH SCHOOL ARROWS

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“Floyd is at the top of the mountain and we are trying to get there,� said Falco, “We will not give up in our pursuit of a championship. That pursuit is taking all of our thoughts and energy.�

“As he goes, we go,� said Falco, “He looks good right now and we will have to keep an eye on his progress.� Sachem North is one of the favorites to

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ThunderbirdS aspire for the

long island championship

Story By Jaclynkelli Kronemberg / Photos By Morgan Harrison

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he Connetquot varsity football team enters the season ranked number three in Division one in Suffolk &RXQW\ /HDGLQJ WKH &RQQHWTXRW Thunderbirds is head coach Mike Hansen. Hansen is entering his WK VHDVRQ DV WKH KHDG FRDFK /DVW season, Connetquot ended the season with eight wins, two losses, and lost LQ WKH 6XIIRON &RXQW\ VHPLÂżQDOV “This year our goal is to try and win every game,â€? said Hansen, “Every \HDU RXU JRDO LV WR ZLQ WKH /RQJ Island Championship.â€?

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 RQ /RQJ ,VODQG ODVW \HDU ZLWK

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.� 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.

MASSAPEQUA HIGH SCHOOL

THUNDERBIRDS

Crossan rushed 10 times for 162 yards with three touchdowns in the season opening 35-6 victory over Sachem East, displaying the kind of talent that will be the catalyst for Sachem North in 2013.

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+HDG &RDFK %XGG\ .UXPHQDFNHU KDV EHHQ OHDGLQJ WKH 'DOHUV WR YLFWRU\ VLQFH +H KDV EHHQ FRDFKLQJ IRU RYHU \HDUV KROGV RYHU ZLQV DQG LV RQH RI WKH PRVW UHFRJQL]HG KLJK VFKRRO IRRWEDOO FRDFKHV “There are a lot of RQ kids /RQJ ,VODQG .UXPHQDFNHU LV NQRZQ that have the potential to D FRDFK ZKR WHDFKHV IXQGDPHQWDO IRU EHLQJ be real impact players this IRRWEDOO DQG SXVKHV KLV SOD\HUV WR DFKLHYH WKH season for us,� said Hansen, PRVW WKDW WKH\ FDQ :LWK D JRRG VWDUW IRU WKH “This is a great team and it’s VHDVRQV WKH 'DOHUV DUH ZRUNLQJ WRZDUGV a pleasure to coach them.� DQRWKHU VXFFHVVIXO VHDVRQ $ VWURQJ UXQQLQJ DQG SDVVLQJ RIIHQVH KDV DFFRXQWHG IRU WRXFKGRZQV LQ WKUHH JDPHV 6HQLRU UXQQLQJ EDFN &XUWLV -HQNLQV DYHUDJHV \DUGV SHU FDUU\ VR IDU WKLV VHDVRQ +H UXVKHG IRU \DUGV DQG WRXFKGRZQV LQ

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he Farmingdale High School Football team continues their tradition of excellence, UHPDLQLQJ XQGHIHDWHG LQ WKH ÂżUVW KDOI RI WKH 2013 season. The Dalers tradition for excellence UHĂ€HFWV WKHLU SDVW VXFFHVV )DUPLQJGDOH IRRWEDOO ZULWHV XS %LJ )RXU &KDPSLRQ \HDUV IRU WKH SDVW VHDVRQV DQG FRQIHUHQFH FKDPSLRQVKLSV VLQFH 7KH WHDP ZRQ D /RQJ ,VODQG &KDPSLRQVKLS

At 6’0� and 185 lbs., senior wide receiver/linebacker Nick Balzone is a three year starter for Massapequa. Balzone is a captain for the Chiefs, and was awarded all county last year. “Nick is humble and a hard worker,� Shippos said, “He is an irreplaceable great player for us.� Another three year returning starter, senior running back/safety Jack Korber is 5’6� 165 lbs. In addition, he also returns punts and kickoffs. Despite getting hurt last season, Korber still made second team, All-Long Island. “Jack is an exciting player,� Shippos said, “He is a highbred player and can play either wide receiver or running back. He makes a lot of big plays for us.�

WKH Âż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

Connetquot takes their ÂżUVW VWHS WRZDUG WKH /RQJ Island Championship on September 11, 2013, when they open the season against Patchogue Medford.

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Shippos is entering his third year as the head coach of the Massapequa varsity football team, The Chiefs. Last year, Massapequa lost to Farmingdale in the Nassau County semifinals, but they are looking to come back this year and go even farther. Nassau County’s Conference one is always tough, and there are a number of teams that can claim the title. “There are a lot of good teams in our conference,� Shippos said, “There isn’t one stand out team and that’s what makes our Conference exciting to watch and coach in.�

Story and Photos by Kevin Sperandeo

“ capture the Suffolk County Class I crown this season, with the other favorite being longtime foe Floyd. If Sachem North hopes to capture a county title, Falco knows that his team will most likely have to go through Floyd.

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he Massapequa varsity football team enters the season with a number one preseason ranking during Conference 1 in Nassau County. “Our expectations are the same every year,� said Massapequa varsity football coach Kevin Shippos, “We want to win the Nassau County Championship and the Long Island Championship.�

Farmingdale, Oceanside, Freeport, East Meadow and Baldwin are all looking to make it hard for Massapequa to claim the title. Massapequa has a few three year starters returning this season that will look to make an impact and get them back to the semifinals.

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

Sachem North will be very reliant on its strong rushing attack led by Quarterback Trent Crossan. Crossan, who missed much of 2012 with a leg injury, is part RI ZKDW LV D WKUHH KHDGHG EDFNÂżHOG DORQJ with Malik Pierre and Kevin Bragglia.

MASSAPEQUA FOOTBALL PREVIEW

6HQLRU OLQHEDFNHU -RH /HH OHDGV WKH 'DOHUVÂś GHIHQVH LQ WDFNOHV ZLWK VROR WDFNOHV DQG DVVLVWHG 2Q WKH GHIHQVLYH OLQH 7KRPDV $PPLUDWL 6HQLRU GHIHQVLYH HQG KDV PDGH VROR WDFNOHV DQG DVVLVWHG ;DYLHU 6DQDEULD D VHQLRU FRUQHUEDFN PDGH VROR WDFNOHV DQG DVVLVWHG -XQLRU VDIHW\ 1LFN %XWOHU KDV UHFRUGHG LQWHUFHSWLRQV DQG WDFNOHV 7KH 'DOHUVÂś GHIHQVH KDV RQO\ OHW XS SRLQWV WR WKHLU RSSRQHQWV WKXV IDU LQ WKH VHDVRQ Senior wide receiver/defensive back Craig Berge is $IWHU D FRQIHUHQFH FKDPSLRQVKLS \HDU WKH SUHVVXUH 6’1â€?, and weighs in at 175 lbs. Berge is the kicker, LV RQ IRU WKH 'DOHUV )DUPLQJGDOH ZLOO EH SXW WR WKH punter and a three year starter. “Craig is a great WHVW GXULQJ WKHLU QH[W JDPH SOD\LQJ FRQIHUHQFH ULYDOU\ athlete,â€? Shippos said, “He has reliable hands and is an 0DVVDSHTXD RQ 2FWREHU UG %RWK WHDPV DUH FXUUHQWO\ outstanding receiver. On the defensive side, he has a XQGHIHDWHG DW nose for the ball and is a good cover corner.â€?

At 5’10â€? and 175 lbs., three year starter Nick Capuana is senior that plays running back, defensive back, and returns punts and kickoffs. Last year, Capuana had two interceptions that he returned for touchdowns. “Nick has a low center of gravity making LW GLIÂżFXOW IRU GHIHQGHUV WR WDFNOH KLP ´ 6KLSSRV VDLG Âł+H LV JUHDW LQ WKH RSHQ ÂżHOG DQG KDV WKH DELOLW\ WR change direction in a split second.â€? Captain Jake Fitzsimmons is a 5’11â€? and 220 lbs. three year returning starter. Fitzsimmons plays offensive tackle and linebacker. He was asked to ÂżOO LQ DV D PLGGOH OLQHEDFNHU WRZDUGV WKH HQG RI WKH season last year, and will be continuing to play that position this season. “Jake is a leader by example,â€? said Shippos, “He is smart and always knows where he has to be.â€? $QG ÂżQDOO\ WKHUH LV VHQLRU FDSWDLQ 5LFN /D5RFFR at 6’3â€? and 235 lbs. He is an offensive tackle and GHIHQVLYH HQG 7KLV LV /D5RFFRÂśV VHFRQG \HDU DV D VWDUWHU Âł5LFN KDV EHFRPH RQH RI WKH EHVW GHIHQVLYH players on the team and is a great offensive lineman,â€? Shippos said, “He put on 25 lbs. of muscle in the offseason, and we are expecting big things from him this year.â€?

Massapequa has all the weapons to end up as champions. They have veteran players that know how to win games. The Chiefs will start their season on September 12 against Freeport. “This year’s team is experienced,� Shippos said, “The seniors came up with me from junior varsity as sophomores. If we can stay healthy and continue to work hard I expect big things from this team.�

PALISADES PARK Looking to Improve By Brian Coleman // Photos by Terry Boudreau

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he Palisades Park Girls’ Basketball team enters the 2013-14 regular season with a bit of a chip on its’ shoulder. The past few seasons have not been very successful for the Tigers from Palisades Park, and they will look to change that losing culture in the new season. The Tigers open up its season on Friday, December 20th at home against Park Ridge. It will be a special night for the program, as it will honor many of its former great players. Palisades Park will be honoring all of its 1,000 point scorers, from both the boys and girls programs, before the games that night, and that type of ceremony can potentially spark some energy through the Lady Tigers, who struggled last season. The girls from Palisades suffered through a very rough season in 201213, winning just two ball games out of the 18 they played. The season got off to a bad start as the Lady Tigers opened up on a three-game road trip

34

that saw them match up with Garfield, Cliffside Park, and Wood-Ridge. Not only did they start off on a three-game road trip, but six of its first seven contests were away from Palisades Park High School, an extremely rough schedule that would create problems from any team to begin a season. Palisades Park would come up short in all of those first seven games, with the offense being the major issue. In that seven game stretch that saw the Tigers play six road games, the girls were only able to muster up about 25 points per game. The Tigers would remain winless until the middle of January, when the team from Palisades Park would get into the win column with a home game against Lacordaire Academy in Upper Montclair, New Jersey. The Palisades defense really turned up the heat on the Lions from Lacordaire Academy, holding the Lions to just 19 points for the game.

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While the Tigers weren’t exactly lighting the scoreboard up as they scored only just 33 points, but the stout defense did the job to preserve the first win of the season. Following the victory, the Tigers would lose four straight, but would get back to winning form when they traveled to Hawthorne to take on Hawthorne Christian on the final day of January. In a hard-fought league game, Palisades Park was able to come out on top as the defense once again able to shut the other team down. The Tigers defeated the Defenders from Hawthorne 3217 to notch its second victory of the season. Unfortunately, the Tigers would lose its next seven games to close out the regular season, leaving a lot of work to be done heading into 2013-14. The Tigers from Palisades Park will try and tip off the season with a victory when they host Park Ridge in the season opener on December 20th. The Tigers will be playing in front of some former Palisades Park players, as the school will be honoring all of the 1,000 point scorers, boys and girls, in the programs history. Going forward, Palisades Park begins 2013-14 with a clean slate and is on the verge of playing better basketball in the Olympic Conference in New Jersey. Designed by Melissa Fearon

PALISADES PARK HIGH SCHOOL 35

LONG ISLAND UNIVERSITY POST Pioneers

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

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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,

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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ANY 12X18 POSTER FOR $24.95 CHOOSE FROM ANY STORY OR IMAGE

RIDGEFIELD working on another

winning season Story by Scott Bickard // Photos by Terry Boudreau

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he Ridgefield Park High School girls basketball program has steadily approved over the last six years, finally putting together a winning season in former head coach Scott Papetti’s final season and continuing that momentum in current coach Nicole Pucciarelli’s debut season last year. 2011-12 was the beginning of the new era for the Scarlets. Ranking fourth in the New Jersey Division North II Group II division, 94th in the state, and 3722 in the country (according to the high school sports online tracker, Max Preps), they made it to the semi-finals of their division’s bracket and held their own in the eventual loss against Lincoln, 58-50. Prior to that, they stormed Hackettstown, 6025, in the first round, and held off Lyndhurst, 40-36 in the quarterfinals. Lucky for them, they avoided state and national power Shabazz, who beat Lincoln by 40 points and advanced deep within the state playoffs. Unfortunately for Pucciarelli, her team would face Shabazz in the first round of the playoffs the following year and lose the way most lost to the 25th ranked squad in the nation that season, 50-23. Yet, the final score played out much worse than the actual game, besides a 17-2 third quarter run by Shabazz.

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After one quarter, it was just 9-6, and still a respectable 24-12 at the half (respectable in terms of scoring margin, not necessarily in the number of points scored). Imagine the current 25th ranked women’s college basketball team, which is Georgia, playing against the 2688th ranked team in the country (which was Ridgefield’s final national rank). WWW.ULTIMATEATHLETEMAGAZINE.COM

The equivalent would be a program like Georgia facing an unranked division III team. Clearly, the Scarlets were underrated. Given her team’s second consecutive winning season after years of losing basketball and the semi-decent showing against Shabazz, Pucciarelli, won the county’s coach of the year award. Overall, her team improved their state rank to 69. Going into Pucciarelli’s second year, the Scarlets will look to continue Ridgefield Park’s growing reputation as a destination for girls’ basketball. They’ll have to do so without six seniors: Jessica Domke, Kellie Lane (10 of 23 points in the Shabazz game), Melissa Mayol, Monica Strowbridge, Nathalie Cortez, and Stephanie Aguila. Lane, who scored 10 of the 23 points in the Shabazz game, achieved second team all-county, and scored her 1,000th career point last season, will be especially missed. Luckily for the Scarlets, they’ll return fellow 1,000 point scorer Katherine Haines, who hit that mark last season. Haines, a first team all-county selection in 2012-13, is the team’s undisputed star. Designed by Melissa Fearon

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NUTRITION

FITTING FAT INTO Written by Sandy Sarcona

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hree macronutrients make up calories: Protein, fat and carbohydrate (carbs). Protein is the magic macronutrient among athletes as it is equated with muscle, and followed by carbs for fuel. But where does that leave fat? Most athletes have a fear of eating fat since they think its role is just to make them fat! The truth is that not all fat is bad. There are different kinds of fat and getting the right types and amount is important for your health and your performance. As an athlete, you need some fat in your diet to add flavor, for essential fatty acids needed in your body, to absorb fat-soluble nutrients and to serve as a source of energy. The American College of Sports Medicine recommends 20 to 25 percent of calories in your diet to come from fat. Translation: If you are eating about 2500 to 3000 calories per day you would need about 70 to 85 grams of fat. Look at the label on a small bag of potato chips and see that it provides 11 grams of fat in one ounce and realize how easily you can go overboard on fat just from overeating high fat snacks. A quarter pound cheeseburger with a large order of fries will deliver your daily allotment of about 70 grams of fat! Be smart and go for heart healthier unsaturated fats. That would mean opting for monounsaturated fats like olive oil and peanut butter, and polyunsaturated fats like fish. The saturated fats that come from animal products can build up cholesterol and start the artery clogging process even at your young age. Too much fat can slow you down especially if you have a high fat meal before practice or competition, so save those French fries for after the game! You do not want to restrict fat, but think about replacing higher fat versions with healthier choices:

42

WWW.ULTIMATEATHLETEMAGAZINE.COM

O A FITNESS DIET

•

Limit fried foods: Try baked or broiled items.

•

Choose leaner proteins: Try more chicken, fish, turkey, beans and egg whites. Limit red meat to 4 oz. two-three times per week.

•

Switch from whole milk dairy to low-fat or non-fat milk, yogurt and cheese; choose ice cream that is reduced in fat.

•

Cut back on added butter, margarine, mayonnaise and salad dressing or substitute lower fat or light versions of these.

It is all a balancing act of macronutrient intake. The bulk of your diet should come from complex carbohydrates like whole grain breads and cereals, vegetables and fruit; lean meats, poultry, fish, nuts, beans, egg whites (four whole eggs per week is the recommended amount); non-fat or low fat dairy, and healthy added fats. Choosing from all of these foods every day along with your sports drinks and lots of water is the optimal fitness diet!

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here are no butts about it; strong glutes are a key component of athletic success! Lame puns aside for a moment, though, the muscles that make up the gluteal group (gluteus maximus, medius and minimus) really do play an integral role in your ability to perform at your best and avoid injury. Unfortunately, because young athletes tend to spend so much time overusing the muscles that act on the front of the hip joint, the glutes not only often go underutilized, but in many instances, effectively end up “shutting down”. When this happens, improvements in things like speed and power become virtually non existent and injury potential increases exponentially. So before you just head blindly into the weight room and possibly make matters worse, take a few minutes to assess whether or not your glutes are firing properly. By simply doing some of the self assessments featured below (as well as following up with any necessary corrective strengthening and stretching drills), you’ll quickly begin to realize just how important it is to keep these muscles functioning properly. Better still, before long you should see a noticeable difference in your performance on the field.

ASSESSMENTS Thomas Test: This simple test is an excellent way to see of your hip flexors and/ or quadriceps (as well as your iliotibial bands) are too tight. If any of them are, they can often inhibit optimal firing of the glutes. Stand near the edge of a bench, or table with your butt touching the edge. Next, lie back hugging both knees to your chest. Keeping one leg in contact with your chest, allow the other to extend away from your body. Let the leg drop as far as possible, without increasing the arch in your lower back.

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You’re looking for your leg to drop down in line with, or slightly below your hip and your knee to bend less than 45 degrees, with everything in a straight line.

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If your leg doesn’t drop down in line with your hip and your knee bends more than 45 degrees, your hip flexors are too tight.

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If your leg does line up with your hip, but your knee bends less than 45 degrees, your quads are too tight.

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If your leg externally rotates in any of the above positions, your ITB is too tight.

Cook hip lift: Here’s a great test developed by renowned physical therapist and movement specialist, Gray Cook. It’s a quick and easy way to assess if your glutes are working properly. Begin by lying on the ground and bending both knees about 90 degrees with your feet flat on the floor. Next, bend one knee and bring it towards your chest and place a tennis ball between your thigh and the lower portion of the rib cage. Hug the back of your knee to keep the ball in this position and press your other foot into the ground (by emphasizing pushing through the heel) to lift your hips and lower torso. If the Thomas test revealed that you had tight hip flexors, you may have trouble getting very high off the ground. Make sure that you do not attempt to get up higher than you’re able to by excessively arching your lower back. If you feel the drill in your glutes, that’s great! If you feel it only in your hamstrings, that’s a sign that your glutes are not firing properly and can indicate potential lower back problems down the road. If you only feel the drill in the front of your hip and thigh, your glutes are completely out to lunch and you’re a prime candidate for injury.

CORRECTIVE STRETCHING/ STRENGTHENING DRILLS Depending on how much your glute function is compromised, the following corrective exercises can go a long way towards helping eliminate any imbalances.

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1.

Stretch and mobilize the muscles that act on the front of the hip:

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Foam roll TFL (tensor fasciae latae) and quadriceps: To roll the TFL, lie down on a foam roller, packing the meaty part of the front of your hip on the roller. Go back and forth slowly, 4-6 times, using your arms and lower body to control how much weight you give to the roller. To roll your quadriceps,

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position yourself face down on one end of the roller, with the top of your thigh on the roller and your forearms down in a plank position. Once ready, use your arms and other leg that’s off to the side, to move yourself from the bottom of your hip, down towards the back of the knee and back again. Try 4-6 slow repetitions. •

High kneeling hip flexor stretch: Get down into a high kneeling position with your back leg lined up directly behind your front leg (this will place your back hip into a slight internal rotation). Next, contract your core and glutes of the back leg to hold a posterior pelvic tilt, as you lean your weight forward onto your front leg. You should feel the stretch from the front of your right hip, down into your quadriceps. Hold for 30-60 seconds and then switch legs.

2.

Strengthen the glutes:

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Supine hip bridging: Lie on your back with your knees bent about 90 degrees and feet flat on the ground. Begin by bracing your core, as you push through your heels to lift your hips and lower torso off the ground. Once you’ve reached the point where your body forms a ramp from your shoulders to your knees, hold for a second, then lower and repeat. Try 1012 repetitions. For an added challenge, try the same drill one leg at a time with the other leg held up over your hips.

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Clamshells: Lie on your side with your knees bent about 90 degrees, feet in line with your hips and a mini band positioned just above your knees. Keeping your feet, hips and shoulders stacked, lift your top knee as far away from your bottom one as possible, without leaning your hips back or separating your feet. Hold the top position for a second, then lower back down and repeat until you’ve done 12-15 repetitions per side.

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Squats: Even though these do work the quadriceps and hamstrings as well, a properly done squat is one of the best glute exercises you can do. The key to performing a good squat is initiating the movement with a “hip break” (instead of just driving the knees forward) and keeping most of the weight on the heels and outside parts of the feet.

GLUTES MUSCLES

IN THE END While it’s easy to overlook the contribution of muscles you can’t see in the mirror, it’s important to understand what an integral role the glutes play in terms of optimizing athletic performance. Use yours for nothing more than a seat cushion and besides being unable to make any wholesale changes in speed and power, you may find yourself a frequent visitor to the disabled list. Bottom line; make sure you don’t ignore your bottom line!

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To Protect “The ability to stay in attack mode is the most important skill an athlete can develop.”

T

he simple question you see in this title is one every athlete faces at some point during a match, and the answer to this question, will usually determine who wins and who loses. It makes no difference if you play soccer, lacrosse, golf, tennis, or wrestling. You will invariably face this key question at some point in every game. This choice usually emerges when the player senses he or she is closing in on a win. When they realize this they will often slow down and start to protect the lead. This is called ‘praying it in,” but no matter how many Hail Mary’s you recite when you start to protect the lead you are going down a losing path.

“Starting to play with caution is a sign of protecting the lead and will lead to poor shot making.”

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HY DOES THIS HAPPEN? It is easy to see why and how this occurs. When you start to protect the lead you immediately lose aggression and positive focus. In golf, good play comes from attacking pins. In fencing, it is the same. Good play comes when you attack the opponent. But when you are about to close out a match while in the lead, players turn off the attack switch and turn on the protect switch. When you try to protect your lead you no longer focus on winning, but rather on not losing. This is certain death. When you unconsciously try to avoid mistakes you will start to make them more and more. It is almost like you are telling yourself to fail. When a batter is trying not to strike out, he may do so, but it is far better to just try to hit. Trying not to fail produces weak, tentative and cautious play and this will not lead to positive results.

Let’s cite a few examples of this problem. Lets say you are playing golf and you are even after nine holes. You begin to realize that you are about to qualify or win the match and that is the fatal error. The reality is you still have nine holes to play. You begin to play safe, swing softer, lag putts and do your best to avoid bogeys. And this produces mistakes every time. Or let’s take a soccer match. Your team is up 3-1 with 20 minutes to go. Your side begins to slow down play to kill time and to protect the lead. Your coach may even tell you to do this. Simultaneously, the other team has nothing to lose and starts to play more aggressively. Many games are lost this way. The story is the same in wrestling when the player has a lead with two minutes remaining and he starts to hold on and not make WWW.ULTIMATEATHLETEMAGAZINE.COM 46 mistakes. He loses aggression and quickly loses the lead.

or Attack?

By Dr. Tom Ferraro

“Learn to keep on the attack by being aware of when you start to protect, and then switch back on the attack mode.”

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HAT TO DO ABOUT THIS?

We see that protecting the lead is bad news and attacking is good news. So how do you adopt this strategy? Here is the answer so listen carefully and post this on your bedroom wall to read before every match. 1) Become acquainted with your mental and emotional state when you play well. Find out what are your emotions and the words you tend to say to yourself when playing well. When have you felt this way and performed this way in the past? Write down a word that encapsulates this.

“When an athlete tries not to make a mistake is when he or she will make one. If the batter is trying not to strike out, he will.”

T

he most important psychological state for a player is this confident attack mode. So, if you want to play to your full potential and with far greater consistency, post this article on your wall and memorize its content. Then follow through with the tips every match you play. If you make a mistake during play, or if you sense you are closing in on the win and are becoming protective, go back to your confident attack mode every time.

2) Become aware of the moment you start to protect the lead. This moment will usually be accompanied by tense feelings, worry and negative thoughts. It can also be triggered with your first mistake of the game. 3) Make a commitment to yourself before every game that the moment you sense you are starting to protect the lead you flip on the attack switch and go back to your basic attack mode. This is when you conjure up the feeling of confidence that you are familiar with from the past. Recall that feeling from the past and go back to it. It is like creating a bubble that surrounds you, where you play with aggression, positive thoughts and confidence.

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