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LETTER FROM THE EDITOR

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

Ultimate athlete magazine PUBLISHER/CEO EXECUTIVE EDITOR ASSISTANT PUBLISHER

SENIOR ART DIRECTOR SENIOR MEDIA MANAGER GRAPHIC DESIGNERS

PAUL CORACE N.J COMANZO KEVIN FREIHEIT

LOUIS H QUACH PONNUTHURAI JEYATHAS MELISSA FEARON WIN-KYE CHEONG

DISTRIBUTION MANAGER CONTRIBUTING WRITER

IN-HOUSE PHOTOGRAPHY

CONTRIBUTING PHOTOGRAPHERS

COVER PHOTOGRAPHY

RICHARD BROOKS KEVIN FREHEIT KEVIN SPERANDEO MIKE REPERTORIO DR. TOM FERRARO SANDY SARACONA MIKE MEJIA CSCS

KEVIN SPERANDEO KEVIN FREIHEIT

MORGAN HARRISON ANTHONY HUGHES

ANTHONY HUGHES

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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 YORK CITY FALL VOL. II 2013 6

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FEATURES

PG 10

ABRAHAM LINCOLN

PG 18

BAYSIDE

PG 24

ERAMUS HALL

PG 30

FIELDSTON

PG 34

MT. ST. MICHAEL’S ACADEMY

PG 40

BOYS & GIRLS

PG 48

NUTRITION

PG 50

TRAINING

PG 52

PSYCHOLOGY

Football Follow Up Football Story Football Follow Up Girls’ Volleyball Boys’ Soccer

Football Follow Up The Whey To Build Muscle The Magnificent 7 Hot Yoga For Athletes

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SPE ED Photo by ANTHONY HUGHES 9

ABRAHAM LINCOIN 10

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LINCOLN REACHES NEW HEIGHTS Story By Kevin Sperandeo | Photos By Anthony Hughes

braham Lincoln High School rules the PSAL City Football league at 1st place. After an undefeated season with 8 consecutive wins, Lincoln outplayed Midwood at their first playoff game beating them 56-30. Midwood was 10th in the league. A wide point spread is nothing new for Lincoln this season. They’ve won every game with a comfortable lead of at least 14 points.

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Under O’Connor, Lincoln has become the most dominating force in the league.

Head Coach, Shawn O’Connor began his coaching career directly after graduating Lafayette High School in 1987. A year later, he started as an assistant coach at Lafayette College where he stayed until 1996. He has been coaching at Lincoln since 1999. After a rough few seasons, O’Connor has really turned things around at Lincoln. Since 2010, Lincoln has won 43 games and only lost 4, including one perfect season and championship.

Seniors, Malik Andrews and Carlos Stewart have led Lincoln in receiving. Andrews has received for 730 yards and 8 touchdowns. He received for 130 yards and 2 touchdowns against Erasmus Hall. Stewart recorded 530 yards and 6 touchdowns. Luis Rodriquez and star running back, Antoine Holloman Jr. have also received for at least 170 yards each.

Seasoned quarterback, Javan More has passed for almost 1,700 yards this year. The senior has thrown 20 touchdown passes and averages 167 yards per game. More is a great runner as well. If he sees open grass, he will run. The quarter back has rushed for close to 400 yards. With a controlling offensive line, More has had the protection needed to make passes to his arsenal of receivers.

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Not only can Lincoln put the ball in the air, their ground game has been unstoppable. Antoine Holloman Jr. has rushed for 1,100 yards and 18 touchdowns this season. Holloman is a 5’8 / 185 pound, shifty running back that came make people miss. He can change direction very quickly and once he gets a linebacker on their wrong foot, he’s hard to catch. The senior averages 110 yards per game. Senior, Leroy Hancle, has rushed for 360 yards and 9 touchdowns this season. The 5’11 / 200 pound, fullback type running back and linebacker has made over 48 tackles of defense as well. Defensive end, Alejandro Oregon has led the team in solo tackles with a total of 57. The big junor, 6-2 / 212 pounds has also recorded 8 sacks this season. They plays their next playoff game against New Utrecht (7-3). With 10 straight wins, and only a few more games left, Lincoln has the opportunity to make another perfect season end with a championship.

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Legitim

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Becoming mate Threat Story by Kevin Freiheit || Photos by Anthony Hughes

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ver the past decade, Bayside football has been plagued with inconsistent records, resulting in a roller coaster ride. The Commodores have hit rock bottom at times, but they’ve also had some successful seasons. Head coach Jason Levitt has been doing his best to create a winning atmosphere and attitude. When he took the job in 2007, Bayside was going through a couple of rough seasons, posting records of 1-8 and 2-7. It took some time, but eventually, Levitt was able to turn things around, most notably in 2010, when his team rebounded from a 1-8 campaign the year prior. Since then, the team has won at least six games in each season, and has been doing well. This season, Levitt has coached his team to an 8-2 record and the Commodores are going further than they have in a long time. Bayside started the season on a hot streak, winning its first five games. They suffered a pair of tough losses (36-14 at Roosevelt, 64-8 at South Shore) but they quickly recovered. The Commodores’ biggest win of the season came against Petrides in a playoff game on November 10th in what was a 5220 victory on at home. Playing at home has been a strength for the Commodores this season as they have gone a perfect 6-0 there. Levitt has the privilege of relying on a highly potent offense. The Commodores have rattled some opponents by putting up some big numbers against them. In all eight wins, Bayside scored at least 28 points and they hit 40 and 50 on a couple of occasions. There has been a quarterback duo that has led the Commodores offense this season. Junior Henry McCoy has thrown for 604 yards on 37 completions this season, his longest an 87 yard bomb. McCoy threw for seven touchdowns and six interceptions on the season, but his mobility proved to be a key asset. McCoy carried the ball 49 times for 231 yards and four touchdowns.

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Senior Kevin Mombelly is the other quarterback who Bayside has relied on. Mombelly went 23-47 with 381 yards and five touchdowns in the regular season, and only one interception to go with it. He also was able to run, gaining 156 yards on 37 carries and reaching the end zone twice.

Senior runningback Trevon Moe has made quite an impact this season, accumulating 730 yards on 65 carries, including his longest, a 70 yard touchdown run. Moe averaged just over 11 yards per carry and found the end zone on six occasions.

defensive core has earned three shutouts in 10 games.

One of the quarterbacks’ biggest targets has continued to be senior wide receiver Jeremiah Harris, who has put up impressive numbers as well. Harris recorded 23 receptions for 394 yards and six scores. His longest was an 87 yard touchdown catch. Harris also helped out on returns, running back two of them for touchdowns and averaging over 20 yards for each one.

Junior Tyrell Plaza has contributed to the success of the offense, helping out in the air and on the ground. Plaza rushed for 458 yards on 46 carries, finding the end zone twice. He also made 15 receptions for 304 yards and a pair of touchdowns.

With Bayside finally becoming a competitive team each year, Levitt and the Commodores are now a legitimate threat and a fierce team to beat. While the football season comes to an end, don’t be surprised if the Commodores go deep in the playoffs. They are poised to make a run. This year, and for the next few.

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It hasn’t been just the offense, though. Bayside’s defense has grown and has become tough to play against. The stingy

The Commodores are almost outscoring their opponents by a two to one margin. Bayside has scored 315 points on the year while allowing 167. Numbers like those are certainly going to lead to victories.

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Erasmus Hall Football

dutchmen keep on rolling Story By Mike Repertorio Photos by Anthony Hughes

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ast season was an excellent one for the Erasmus Hall Dutchmen football program. Head Coach Danny Landberg guided the team to an undefeated season, culminating with the team’s first ever, PSAL Championship Division Title.

also teaches his player valuable life lessons. Instilling values like discipline and high character, he also stresses the importance of education.

“The award, in its 17th year, is given to a coach in the tri-state area who serves the best interests of the game through the teaching of sound football fundamentals, the motivation of young players to achieve and the promotion of youth football by way of dedication to their community, their school and their student-athletes.”

performances his team has put up.

When asked about the two honors, Landberg said it was just amazing to know that the fruits of their labor helped them come to those results, Coach Landberg was also “very rewarding.” personally recognized for the team’s However, a team can only rest on great season, though. After serving as their laurels for so long. A new season the head coach of the Dutchmen for marks a new challenge. Going into eleven seasons, Landberg was named the season, Coach Landberg thought High School Coach of the Year by that the team had a few holes, but the NFL’s New York Jets. was pleasantly surprised with the In their opening game of the season, Erasmus really had to cut their teeth to pull out the win over Tottenville. Winning the game 21-7 would not appear, on the surface, as a close affair. However, the Dutchmen did not allow a single scoring drive in their next five straight games. Outscoring opponents 195-0, the Very fitting for Coach Landberg, Dutchmen were rolling to the tune of who, aside from leading his team to a 6-0 record. an undefeated Championship season,

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Their week seven matchup against Lincoln would prove to be the only wrinkle during their outstanding season thus far. Despite fielding a defense that had only given up an average of roughly 1.2 points per game in their first six matchups, the visiting Dutchmen weren’t able to keep the streak alive. It was reported that the team had been bitten by the injury bug that week, but if you ask Coach Landberg, he’d have told you that they just didn’t play great

football. And on the part of the Lincoln Railsplitters, “they just played a great game.” Lincoln would put up 38 points in that matchup, scoring more points against the Dutchmen’s defense than all other teams combined. Despite their first loss of the season, Coach Landberg saw it as an important part of their season. After starting the season, 6-0, with five shutouts, Landberg looked at the loss as a “slap in the face, a reality check, “for the team.

ERASMUS HALL HIGH SCHOOL 25

Sometimes a team can get too comfortable riding a winning streak, and a loss can bring them back down to earth. One week later, the Dutchmen bounced back from the loss against Curtis. Racking up another shutout, their sixth on the season, Erasmus came out on top 28-0. All season long, Erasmus has demonstrated their dominance in this league. Thanks to their six shutouts, the Dutchmen lead league with only 45 points against and trail only Lincoln in points for, with 267. And while football is a team sport, there have been more than a few standouts this season. Offensively, the rushing attack of seniors, Kahlil Lewin and Curtis Samuel, has helped lead the Dutchmen to grossly outscore their opponents. Lewin, with one game remaining, has already carried the ball 105 times, gaining 921 yards on the ground and finding the end zone thirteen times. Samuel has only carried the ball 57 times, but has picked up 897 yards, ten rushing touchdowns and another one receiving. Samuel has also amassed 26 tackles on the defensive side of the ball. From a defensive perspective though, seniors Jose Duncan and Justin Pender have led the way. Duncan is currently second in tackles with 38 while leading the team with ten sacks while Pender leads the team with 41 tackles. Currently these two are the statistical leadership of one of the toughest defenses in the league. Lewin, Samuel, Duncan, Pender and company will be hungry to close out the regular season with a win against Brooklyn Tech on November 3. Going into that final regular season game, and then playoffs, Coach Landberg wants the team to “start shoring up some of the little things,” and display “more of an allegiance and loyalty to what they are trying to do this season.” Trying to cap of an excellent regular season, the Dutchmen seem poised to for a strong playoff run.

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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

FIELDSTON Next Year By Kevin Freiheit

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very good thing must come to an end. One of the best seasons the Fieldston girls’ volleyball team has had in years, recently came to a halt after falling in the playoffs.

season, finishing with a 16-2 record and earning a rank of 11th in the entire state. One regular season loss to Poly Prep Country Day didn’t deter the minds of this Fieldston team. The Eagles defeated Horace Mann and Trinity in playoff matchups and continued their winning ways. The Eagles went deep into the playoffs, before losing to Spence 3-1. Despite being eliminated from the playoffs, Fieldston put together one of its best seasons in program history. “We had a really positive start,” said senior Lisa Slivkin. “We have very high standards and were very confident.”

The Eagles had a magical run, and although they fell short of their ultimate goal, the Eagles had a season to remember. Fieldston has put up good records in the past few years, but nothing like they showed this

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This year’s team was much different than in the past, and the players realized it is something unique they had going for them. “It’s a very special team this year and it’s not just one star player,” Slivkin said. All of us contribute.”

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The Eagles have had some star players come through and they were the leaders, the ones to rely on every game. Fieldston had more talented players this year, all of whom could step up in the clutch and make a difference in the game. “Everyone has something to contribute,” said senior Rowan Paul. “This is a strong group and everyone is committed to the team. We’re building a sense of community.” The Eagles flew through the season like a flock of birds, remaining together and building their own community. They used that as a foundation and soared through one amazing season.

Photo Courtesy of NY Post

The Fieldston girls picked each other up and were able to spread the wealth around from an offensive standpoint. The Eagles started off the year with 10 consecutive victories, and after their lone loss, they put together another string of six more wins. “We’re proud of our hard work,” said senior Olivia Ruben. “We had determination, drive, dedication, and there’s nothing more rewarding than our success this season.” The Eagles will have to deal with many of their players leaving after this season, due to graduation. It will be a challenge for head coach Collin Henry to duplicate success after a season of such high marks. Henry has been the coach for the past 13 years and has the experience necessary to continue building a winning team.

Photos Courtesy of Be Recuited

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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.

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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

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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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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.�

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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.�

Story by Mike Repertorio // Photos Courtesy of Damion Reid & MSG Varsity

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ast season, the Mount Saint Michael’s Academy boys’ soccer program finished the season with a 10-7 record that saw the team eliminated from the playoffs in the second game. Unfortunately though, the team graduated six seniors, four of whom were starters, making it somewhat difficult to build on their successful season. With this in mind, the goal during this rebuilding season was to get to .500. But in order to do so, Head Coach Michael Boyle challenged his team to work hard throughout the summer and come back improved. Unfortunately, the results have not transpired the way Coach Boyle has likely anticipated. To begin the season, the team suffered two straight losses before picking up their first win. It would then take two more games before the team was able to pick up their first league win of the season. However, the boys did display some resiliency throughout the year.

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Holding true to the team motto “Mount Pride,” the team played hard, and did so with pride, in order to fight back from their disparaging 1-3 start. With two games remaining on their schedule the Mountaineers record rested at 6-6-1. Leading the Mountaineers, the team had relied heavily, and almost exclusively on Junior Anton Porter and Sophomore Hayale Smith. Porter, who has historically been a goal scorer, had tallied nine goals in thirteen games, leading up to their final two match ups. On the contrary, Smith has been their most reliable playmaker, notching six assists in the same period of time. With games against two time defending City Champion Monsignor McClancy and Cardinal Hayes, Coach Boyle recognized the team’s scoring woes. “Our goal scoring is less [only 23 goals for], most teams put two-three players on Porter and our team does not

finish enough on goal chances.” Porter needs more help from Smith and senior Lawrence Drejaj. In the aftermath of those final two games, the Mountaineers found themselves with two more losses on their record. Defending Champion McClancy rode to a 2-0 victory over Mount Saint Michael’s. However, the team bounced back to remain competitive against Hayes. Unfortunately, three goals wouldn’t be enough to outscore the Hayes Cardinals, as they fell 4-3. Coach Boyle’s plan to “Start a winning streak and hope for good playoff run,” won’t come to fruition in full. In the two losses to close the season, leading scorer Anton Porter, was only able to add one goal (for a season total of ten), while the team as a whole were only able to score three, while giving up six.

winning streak. However, playoffs are occasionally looked at as a new season altogether, and the team will hope that the offense, defense and goaltending will click on all cylinders for this upcoming challenge. Goaltender James Brady did a record three shutouts during the regular season while posting goals against the average of 2.455. It won’t be easy, but it is not unheard of for a team to pick up steam and roll through the playoffs. Coach Boyle tries to teach his players “Good sportsmanship, respect and to give 100 percent, to do your best and leaving nothing on the field.” The Mountaineer’s will have the opportunity to leave it all out on the field with playoffs beginning on October 28.

Not exactly the results one would be looking for when trying to start a

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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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BOYS AND sneak into 40

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D GIRLS

Story by Kevin Sperandeo Photos by Anthony Hughes

playoffs

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he Boys and Girls high school football team was able to fight their way into the 2013 Section 12 PSAL playoffs. The seventh place Kangaroos finished the regular season with a record of 5-3. After a tough season, Boys and Girls won their first playoff game in a nail biter against ninth place Grand Street Campus. The final score was 28-20. This was Jerome Duynn’s seventh season as head coach of the team. Duynn has

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brought Boy’s and Girl’s to playoffs the past three seasons, and holds an overall record of 28-14 since 2010. Boys and Girls lost their last second playoff season 34 to 12 against third place Tottenville High School. The team was able to put up 194 points this season but gave up 214 points on defense. Boys and Girls finished their post season with an overall record of 7-4.

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UA NUTRITION

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The Whey to Build Muscle Story by Sandy Sarcona

A

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

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UA TRAINING Horizontal Push

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

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

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

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

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

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

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

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

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

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

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

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

Examples: All variations of shoulder presses.

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

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

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

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PSYCHOLOGY BY TOM FERRARO

H

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

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

Tom Mcfeely

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

Vera Richman

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

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WWW.ULTIMATEATHLETEMAGAZINE.COM

Dr. Nadia Martinez-Pimentel

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

Dr. Nancy Wallace

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

FOR MORE INFO GOT TO

basesportsconditioning.org

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