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LETTER FROM THE EDITOR

Dear Readers, Through the fall, we saw 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. This issue focuses on three teams, Hackensack Swimming, Clifton Boys Basketball and Montclair Girls Fencing. Each team has its own unique story and challenges, but after talking to the players and coaches, they all have the same goal. Unfortunately for some, 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 class-men 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 CRISTIANA VOTTA

LOUIS H QUACH PONNUTHURAI JEYATHAS MELISSA FEARON WIN-KYE CHEONG

DISTRIBUTION MANAGER CONTRIBUTING WRITER

IN-HOUSE PHOTOGRAPHY

CONTRIBUTING PHOTOGRAPHERS

COVER PHOTOGRAPHY

RICHARD BROOKS JANIE RIPPA CRISTIANA VOTTA BRIAN COLEMAN JUSTIN MACKIN DR. TOM FERRARO SANDY SARACONA MIKE MEJIA CSCS

KEVIN SPERANDEO KEVIN FREIHEIT

DARLENCE PUZON BILL KELLY

DARLENCE PUZON

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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contents

NEW JERSY WINTER 2014 6

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FEATURES

PG 10

HACKENSACK

PG 16

CLIFTON

PG 22

MONTCLAIR

PG 28

SPORT PSYCHOLOGY

PG 30

SPORT NUTRITION

PG 32

SPORT TRAINING

Girls’ Swimming

Boys’ Basketball Girls’ Fencing Ira Silverman

The Perils Of Running On Empty Multi-tasking Your Muscles

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SHUT TER

SPE ED Photo by DALENE PUZON

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HACKENSACK STROKES TO SUCCESS Story By Cristiana Votta Photos By Darlence Puzon

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IT’S BEEN A VERY EXCITING YEAR FOR US, HEAD COACH SCOTT DAVIS

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uccess hasn’t been a constant for the Girls swim team at Hackensack high school but with a newly ignited fire, a motivated underclass, and a knowledgeable coach, they’ve spun the odds around and proved that anything can happen. The 2013-14 season has been the strongest the Comets have seen in over a decade with an impressive winning record, the girls nearly qualified for the state tournament for the first time in 15-20 years. Under the close eye of Head Coach Scott Davis (a five year veteran to the program), a team built of an extremely strong underclass has driven their way to the top. On the way, various school records have been beat and the odds have been turned upside down. November 15th marks the first day of official practice for all New Jersey swim teams to participate and the desired end date is sometime around the New Jersey State Tournament in February. Just a few short weeks into this season, the girls did something that hasn’t been done in at least, five years — the Comets defeated two of their strongest opponents, Ridgewood and Ramapo. If simply defeating these teams wasn’t enough, they did it within the same week and one of the girls were named “Athlete Of The Week” in The Bergin Record. The meets were on a Tuesday and Thursday in December and Hackensack wouldn’t go down without a fight. Ramapo had previously taken third place in the county meet and Coach Davis knew he had to use strategy if he was going to make it work. “I had to take advantage and concentrate on the events that I knew we could win — like the relays, in order to get points back,” Davis said. “Both anchors in my relay for the 200 free were behind when they dove in and then caught up and passed her [Ramapo] at the wall and came in first and second place. That was pretty much the turning point of that meet and we ended up winning.” Coach Davis also feels confident in the success the team has had as a whole this season

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and looks forward to next year since a lot of his strongest swimmers are underclassmen. None of the girls have been recruited to collegiately swim yet but the next few years should prove to be solid. The team shows a lot of depth but a few girls truly stand out in their own ways to add to the teams success.

The team has managed to stay relatively healthy besides typical shoulder problems that are constantly dealt with. The girls are a very dedicated bunch and generally make it to every meet which is most important.

As far as goals and success are concerned, this season has been very different then any Some of the Comet’s top girls swimmers other in the past. The Comets’ major goal include junior, Casey Koenig, sophomore heading into this season was to be as successful Christina Cusmano, and Jessica Chang. Koenig as possible and as time went on, qualifying for beat the school record for the 100 breast stroke the state championship has been an even more earlier this season and placed fourth in the county concentrated goal in sight. in breast stroke and ninth in the county for the This is by far the best year we’ve had in my 200 IM. Cusmano competes in events such as five years and way beyond that before I was the 50 free, 100 free, and the 100 back and was there,” Davis said. “This is our best record in able to plae 7th at the county championship. a long time and we’ve been aiming to make the Chang is the team’s best distance swimmer and state tournament this year which we probably swims in the 500 and 200 free but is an “all haven’t done in maybe 15 or 20 years. around swimmer,” Davis said. Like the other Qualifying for the New Jersey state swimmers, she placed relatively high which is impressive for the competitiveness in Bergin swimming tournament is much different then many other sports that people are familiar with. County swimming. Qualification is all based on power points rather Although the official season is only then an overall record — so a team’s record November until February, the team works hard doesn’t do too much, it’s simply based on two outside the season at captains practices and meets. Each time from two meets are placed into “spring training” which is easier to schedule due a spread sheet provided by the state and the times to the assesibility of an at home pool. Various are equivalent to a certain amount of “power girls of the 20 or so varisty roster are also club points.” Then, the top eight seeded teams are swimmers through out the year. The girls are selected to participate in the tournament. Last very dedicated and spend a lot of their free time year, Hackensack missed this opportunity being at the pool preparing for future success. the eighth seed. This season, they’ve topped As a whole, the team’s strongest event is the their score by over 200 points. medley relay which consists of swimmers such “It’s been a very exciting year for us,” as Cusmano, Koenig, Chang, and Francesca Davis said. “We have a good group of seniors, Farrell. These girls and this event are the freshman, and all in between.” “backbones of the team” and bring the most positive results.

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DESIGNED BY LOUIS QUACH

HACKENSACK SWIMMING

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clifton high school boys’ basketball

CLIFTON CLIMBS TOWARDS NEW HEIGHTS S TO RY BY C R I S T I A N A VOT TA P H OTO S BY DA R L E N E P U Z O N

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xperience is key and with a long-time Clifton local as Varsity Boy’s Basketball Head Coach, Michael Rivera is trying to turn the odds around and come up on top with a winning season. Clifton’s boys basketball team has been hit with battles other then those of their opponents such as injuries and the loss of key players. Facing such unimaginable odds has brought the team to a less then ideal position in the standings, but they are still battling hard and working every single day towards victory.

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clifton high school boys’ basketball

“After winning the summer league championship this summer [2013] at Bloomfield High School, we only have three significant players from that team left,” Head Boys Varsity basketball Coach Michael Rivera said. This hit the team hard and has definitely thrown a less then ideal situation their way, but they are making the best of it and still pushing hard towards the state tournament. Coach Rivera was shocked at the rate of dropping players this year. “We lost five in total and two were starters. One was our defensive stopper, another was our most athletic jumper, a sniper, and the other two fighting to be our sixth man. 11 years of coaching and I’ve never lost that many important players in such a short period of time.” The 2013-14 season marks the fourth season Coach Rivera has worked with the program but just the first as head coach. He walked into the ideal situation, as he returned to the court he once called home bringing passion and love for the game and his hometown colors. “I played at Clifton around 17, 18 years ago. I walked the same hallways, had some of the same teachers and played on the same court,” Rivera said. “I can relate to each and every one of my players — It means a lot coaching these kids.” Heading into a difficult season, the Mustangs had to focus on a lot of their strengths and weaknesses in order to overcome some huge obstacles. Coach Rivera pointed out that the team’s strength has been their solid execution when it came down to it and their biggest weakness was their rebounding. In order to improve on this part of their game, the Mustangs have been hitting the weight room every single day before practice. Strength is bound to bring a better rebound statistic and a physically stronger team who isn’t pushed off the ball as easily. “Even though we’ve been unfortunate with injuries, I am still confident in our ability to overcome adversity and make it far in the state tournament,” Rivera said. “We will never quit.” This season has brought a leader-type figure to the court. Elijah Robles has shown outstanding statistics on the court and reins the Mustangs leading point scorer for the 2013-14 season. “His strength is getting to the basket and finishing,” Rivera said. “He worked very hard in the off season in the weight room so he would be strong enough.”

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This obstacle has given an opportunity to some of the younger players that have needed to take new roles in order to fill shoes of some of the lost players. A lot of teaching has been going on, as a building season has been in play. Despite their numerous hardships, there have been many victorious moments for the Mustangs as well including a huge win against Wayne Hills early on in the season. “We had some really good games but the win at Wayne Hills was by far our best,” Rivera said. “They were 4-0 [undefeated] in the conference and it is a hostile environment. We were able to get a W there, which showed a lot of resilience. Starting off strong and finishing off the season with a long fought battle wasn’t easy and many games created a bumpy path for not only the coaching staff but the team as well. Prospering at a time of low shows strength and a drive for the love of the game. That’s exactly

what the team’s match up against Passiac High School proved. “Passiac has always been our rivals in every sport — especially basketball,” Rivera said. “The last time we beat them in their house was when I played back in 1996. We beat them at home for the first time this year.” The games have been relatively close and that has helped with player perserverance and attitude on and off the court and although a more winning record would be ideal, Coach Rivera is still confident that the team can do great things in the state tournament and take more control of their season. “I’m playing two sophomores and two freshman so there is a lot of teaching going on right now,” Rivera said. “But, we still hope to go far in the state tournament. This team has been through tremendous adversity already, but will never quit.” Designed by Win-Kye Cheong

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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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Fences to New Heights S TORY BY JEAN N I N E RI PPA

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PHOTOS BY DARLE NE P UZO N

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Montclair high school GIRLS' FENCING

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any people are unfamiliar with the terms used in fencing. “Object of a fencing bout (“game”) is to effectively score 15 points (in direct elimination play) or five points, in preliminary pool play, before your opponent or have a higher score than your opponent when the time limit expires,” from United States Fencing Association Rulebook. The three weapons used are foil, epee and saber. Many students, parents and alumni at Montclair High School (MHS) are unfamiliar with the fact that fencing was adopted as school sport in 2003. Mounties boys and girls fencing teams regularly surpass expectations and consistently rank with top NJ high school fencing teams. MHS Girls Fencing season began on Dec. 20, 2013 with a 10-17 home loss to Livingston. Aided by the coaching of Michael McTigue, the Mounties rebounded and finished the 2013-2014 season with a 6-4 record in Division 3. Over the weekend of January 3-5, 2014, New Jersey Interscholastic Fencing Association, Inc. (NJIFA) hosted the largest high school fencing tournament in the country at Morristown Armory. Many familiar with fencing feel that the Santelli Tournament is the true championship tournament in New Jersey, since it is open to each high school fencing program across the state, large and small, public and private. Santelli Championships are three weapon events, with the trophy going to the team with the best overall performance on the day in all three categories. Santelli tournaments use a unique format that centers around school versus school competition. It is team fencing without relay, all five touch bouts, three person squads, three weapon gender separate, with a seeding round of pools followed by a championship round. In 2001, the tournament adopted the full three-weapon format. There are no individual winners — all trophies are given to the schools. The Columbia Cougars girls fencing team captured the 2014 Santelli Tournament title. In securing their first title since 2009, Columbia edged Bernards High School by two points. Francesca Russo (girls sabre), Nicole Vaiani (girls foil), Dariya Yefremenko (girls epee), were New Jersey’s 2014 Individual State Champions. Santelli Final Results for Montclair Girls’ Fencing were as follows: Saber 8, Foil 38, Epee 9, which totaled in 55 points. Montclair girls finished fourteenth out of 45 teams. Mounties’ fencers, Caroline Keefe placed thirteenth and Bonnie Lytle placed fifteenth. The Mounties’ were strong in sabre, where De Ana Oliver, Uma Schupfer and Jordan Harrod earned eighth-place. The girls epee squad made up of Caroline Keefe, Bonnie Lytle and Sophie Patenaude, placed ninth. MHS foil squad compiled of Samantha Siegel, Shelby Hickey and Libby Hayes finished 38th.

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Montclair high school GIRLS' FENCING

“The squad has potential to improve dramatically during the remainder of this season,” Coach McTigue said. “We’re younger than a lot of programs, so we don’t get written about like Columbia, or Ramapo, or Bergen Tech, but I was just sort of happy to see us go about our business.” The Mounties hosted Montclair Invitational Girls Frosh/Soph HS Tournament on Sunday, Feb. 2. This event was open only to freshmen and sophomore girls. There were 18 competitors in the Women’s Freshmen Epee. The Mounties had a strong showing, placing six girls in the top 20. Eleven competitors fenced in the Women’s Sophomore Foil. Two Mounties placed in the top ten: Cleo Roseboro placed fifth and Adi Shoham in ninth. In a field of sixteen competitors, three Montclair girls placed in Women’s Freshmen Foil. Sixteen girls fenced in Women’s Freshmen Saber. Four Mountie freshmen placed. The team focused its energies and improving its efforts for the 2014

NJSIAA/Bollinger State Individual Fencing Championship. “We’re obviously in a very tough district, with probably half of the top ten in the state,” McTigue said. “There will be a lot of tough bouts, but we feel like we have a lot of people who can qualify for the states, whether individually, as a squad or as a team. If we bring our ‘A’ game, I think we can have a very good showing.” NJSIAA State District 3 Championships were held on March 1. The top four place-winners among overall teams and weapon squads, along the top five individuals in each weapon, advance. For District 3 Women’s Epee, MHS fencers Caroline Keefe placed 13th and Bonnie Lytle 15th. “The NJSIAA State Individual Fencing Championship marked the last day of fencing for the winter season,” McTigue said. “We qualified five fencers (boys and girls) this year, a new high water mark for MHS. Everyone fenced extremely well on a Designed by grueling day.” Win-Kye Cheong

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ULTIMATE ATHLETE

SPOrT PSYCHOlOGY Ira Silverman: The Jerry Maguire of Long Island

Ira SIlverman LIFE OF A SPORT AGENT

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early every elite high school athlete harbors a fantasy of continuing on and becoming a pro. After all, who wouldn’t want a life of glamour, fame, travel and wealth? All the while, doing the thing you love the most. Not a bad gig but as every young athlete knows, the chances of making it to the pros is fairly remote. One must be better than the best in the nation and also avoid injury. What typically occurs, after a stellar high school or college career one must unfortunately and reluctantly say good-bye the glorious Friday Night Lights in the arena and move on. But wait a minute, not so fast. Maybe there is a way to stay connected to the wonderful world of sports.

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psychologist. It would be a great job and I’d stay in sports. Although, sport psychology is not the only field that connects with sports. Remember the Oscar winning film with Tom Cruise called Jerry Maguire. That film was inspired by and based upon the life of sports agent and attorney Leigh Steinberg. He represented Troy Aikman, John Starks, Dusty Baker and more.

To find out more about the life of a sports agent I called upon Ira Silverman who is one Long Island’s best. Ira has worked with and represented athlete’s like Freeman McNeil and Doug Flutie (football), Nancy Kerrigan and Nicole Bobek (figure skating), Brandi Chastain (soccer) and Hakeem ‘The Dream’ Olajuwon I was a pretty good college golfer but I (basketball), and my good friend, Ann Ligouri realized early on that I would never make it to (media personality). He is currently working the tour. I decided to peruse a career as a sport with the former Yankee star Fritz Peterson. WWW.ULTIMATEATHLETEMAGAZINE.COM

Soccer star Brandi Chastain or “Hollywood” is one of the super stars Ira has helped.

During our wide ranging interview I discovered that like the real Jerry Maguire, Ira Silverman is very well educated with a degree in journalism from Syracuse University and a Masters from Washington University. He described his job was to “publicize, promote and market sports figures, corporations, companies and foundations.” As the interview proceeded I asked him what the essential qualities of a great sports agent were. Here is a list of what he told me: 1) Honesty: “One must always build trust and that happens when yon are honest.” 2) Perseverance: “I do not use the word ‘can’t ‘. One must always be tenacious and positive. “ 3) Contacts: “Contacts are the backbone of my business. I have met many people over the years including athletes, lawyers, promoters and media professionals. And I try to maintain contact with them all.” 4) Creativity: “My job is to think outside the box and to expand

Hakeem ‘The Dream’ Olajuwon of basketball stardom is one of Ira’s clients.

The great running back Freeman McNeil has also been helped by Ira.

the business opportunities for my he does for others, including me! clients.” As we left the interview I asked 5) Writing Skills: “My job is all him if he had had anything to add about communication. I need to to the interview. He reminded write well and also to speak well me to say that if the high school face to face.” athlete is really interested in sports 6) Legal Background: “Make sure management he ought to major in you take classes in law and contracts sports management in college and because these skills are always used that they could reach out to him for guidance at smmgsports@aol.com. in my business.” He then said that a career in sports 7) Intelligence: “You always need management is more fun than you a good fund of information in order could ever imagine. to converse with many types of So if your dreams of becoming people.” a pro do not come to fruition, think 8) Negotiation skills: “You need of sports management and do not be to be able to look the other guy in the afraid to contact Ira. eye and not blink. I always know the n example of Ira’s current work parameters of the deal before I enter is SigTape. He works with someone the room.” on the West Coast who realized that 9) Love of the Game: “I love sport, every football player on earth uses I love my job and I love people.” tape every game and that in fact 65% I have worked with Ira for many of all athletes use athletic tape during years now. When I need help with play. So why not personalize it with negotiations and to make a contact the team or school logo. Good idea. he is the guy I call. Over the years The photo you see is from Penn State he has introduced me to athletes and shows how they personalized like John McEnroe, Joe Namath and their tape. Freeman McNeil. I appreciate what

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Story by Sandy Sarcona

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oo tired to grab something to eat before your morning practice? Too rushed to eat before your afternoon game? Not fueling your body before workouts can result in a sluggish performance! In the mor ning your body is in a fasting state. Your liver glycogen (storage of carbohydrate that regulates your blood sugar) is in very low supply. Low blood sugar can make you feel dizzy and faintnot a great recipe for peak performance. By afternoon our liver glycogen is usually filled up with our morning meals, so now you need to worry about your supply of glycogen stored i n you r muscles. Muscle glycogen supplies energy throughout exercise and can become depleted after exercising continuously for more than 90 minutes. Most high school and college athletes have at least 2-hour

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practices. Working out on a quarter tank of glycogen or lower may lead to an empty tank of energy, just when the practice drills start getting intense! Your muscles will not have the energy it needs to perform and you will feel weak and slow- not something you want to feel or what your coach expects from you. Fueling up for practice or competition requires eating some form of carbohydrate about a half an hour before starting time.

Pre-performance snacks include: •

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Pretzels, crackers, or dry cereal with raisins; pre-pack in

a snack bag.

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Plain bagel (can add a small

•

Sports drink (Gatorade®, Powerade®, or Vitamin Water®).

amount of butter, cream cheese or peanut butter, but not too much as this slows digestion) or a peanut butter and jelly sandwich (again go light on the p.b.).

Pack these snacks ahead or keep a supply

Cereal bar – choose one with in your backpack so you will always be mostly carbohydrate, lower in fiber, with just a small amount of protein; save the high protein bar for after practice. Too much protein and fat before exercise can be harder to digest.

energized to perform your best in practice and competition.

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TRAINING

MULTI-TASKING YOUR M

Do more work in less time with hy Story by Mike Mejia CSCS

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t is tougher than ever to be a student athlete these days. As if trying to maintain good grades, keep up with your team’s practice schedule and have at least some form of a social life were not enough, you are also expected to stay in decent shape. Trouble is, who has got time to put in long, arduous workouts in the gym when you are being pulled in so many different directions? If only there was a way to work more muscle, in less time and address all of the areas you need to strengthen to become a better athlete. Luckily, there is! Enter hybrid exercises – lifts that incorporate multiple movement patterns to provide the ultimate athletic training stimulus! Unlike more traditional exercises that focus on specific body segments, often through a single plane of motion, hybrid lifts pose a much greater challenge to bio-motor skills such as balance, coordination and spatial awareness, meaning that they require you to develop a greater sense of the way your body moves through space. This is a key skill to improve regardless of what sport you play. They are also incredibly time efficient and offer a terrific way to increase workout intensity. About the only downside when training with hybrids is that you will be limited to using only as much weight as you can handle for the weakest part of the lift. For example, if you are doing a combination squat and overhead press, you can only use as much as you can safely push up overhead with good form. Needless to say, this may not be enough load to completely fatigue your legs. However, despite not being an effective tool for increasing maximal strength, hybrids still have plenty to offer the busy student athlete who is looking to improve their game. Try the following exercises as either paired super-sets (where you perform one exercise after the other with no rest until both are completed, then rest for 60-90 seconds), or as a grueling circuit, by doing all six in a row and then resting for 90-120 seconds before going around for a second time. Either way, you are bound to get a great workout that will give you a whole new understanding for the way your body was designed to move.

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MUSCLES

ybrid training

SQUAT TO ROW Areas trained: Lower body, with an emphasis on the posterior chain (glutes, hamstrings and spinal erectors working together), upper back and arms. Execution: Stand facing a low cable pulley with your feet spread about shoulder’s width apart, holding on to a rope handle with your arms extended towards the pulley. Begin by sitting your hips back as you descend into a squat, keeping your arms extended out in front of you. Once your thighs are parallel to the ground, push back up with your legs as you simultaneously use your upper back and arms to pull the weight towards your torso. In the top position your legs should be completely extended, with your arms bent about 90 degrees and your elbows just past your torso. Hold for a second then lower back down and repeat until you have done 10-12 repetitions.

SIDE PLANK WITH BAND PRESS

EXERCISES

Areas Trained: Core and lateral hips, along with chest, shoulders and triceps. Execution: Secure a resistance band to a sturdy object and position your body several feet in front of it. Begin by grabbing the band with your right hand and then turning away from the anchoring point. Next, set up in a side plank position, using your left arm as the support. Bridge up off the ground and with the right hand held just in front of your chest, hold the side plank position and press the band out in front of you until your arm is fully extended. Hold that position for a second before returning your arm to the start position and repeating until you’ve completed 8-10 reps, making sure to stay up in the plank position the entire time.

UNILATERAL ROMANIAN DEADLIFT & REVERSE FLY Areas Trained: Posterior Chain and upper back. Also helps develop balance and coordination. Execution: Stand balancing on one leg with your knee slightly bent, holding a pair of light dumbbells at your sides. Keeping your torso upright and core engaged, hinge at the hips by driving your glutes back and leaning forward at the waist, without bending your support knee any more. As you are doing so, slowly work the dumbbells up in a wide, arcing motion out to the sides of your body by pinching your shoulder blades together. In the finish position your entire torso, along with the non-working leg, should be parallel to the ground with your arms held out perpendicular to your body with just a slight bend in your elbows. Hold for a second, then lower and repeat the sequence with the opposite leg. Continue until you have done a total of 10-12 repetitions.

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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.

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.

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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

“

“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

*655,;8<6;

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.

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.

T

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

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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.�

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/DVW VHDVRQ )DUPLQJGDOH ZHQW DQG ZRQ WKH 1DVVDX &RXQW\ &RQIHUHQFH , &KDPSLRQVKLS DJDLQVW %DOGZLQ 7KH 'DOHUV ORVW WR :LOOLDP )OR\G IRU WKH /RQJ ,VODQG &KDPSLRQVKLS

+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

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€?

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.�

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€?

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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BOGOTA HIG

BUCCA

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

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

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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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t year, the Immaculate Heart rls’ soccer team, the Blue nished with an overall record In league competition, the shed with a perfect score take the Big North United crown. At the BCWCA ournament, the team defeated o advance to the finals before the very talented Northern s team. The NJSIAA State nt proved to be successful Blue Eagles, while they 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.

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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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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eason, there is one thing that remains me at Immaculate Heart Academy. The n’s volleyball team, the Blue Eagles, y well. This year will be no different.

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

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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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.

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Story by Kevin Freiheit // Photos by John Shea

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ANDERS 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. “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.

“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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TIGE 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

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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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ERS 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

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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. 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).

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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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