LI Fall II 2011

Editor Letter From The Editor

Ultimate Athlete Magazine

Dear readers,

Thank you for checking out this fall volume II edition of Ultimate Athlete Magazine!

Whether this is your first time flipping through the pages or you are a loyal reader and admirer of the eye-catching features published here in UA magazine, I hope that you enjoy your experience and the print and video coverage we continuously provide to the teams we choose to cover.

Ultimate Athlete Magazine is here to promote the standup young individuals as portrayed through their athletic or other extracurricular activities, and our fantastic writers and photographers aim to share the success of the athletes through their talents of storytelling and photography.

The pages of this and all of our magazines are filled with leaders and role models who use their talent to succeed on the field, as well as in the community, and I hope these stories inspire you to give it your all in life and strive to be the best you can be.

After all, our motto is as follows

“Ultimate Athlete Magazine believes in the potential of our youth, encouraging and empowering them to become tomorrow’s leaders.”

Thank you for your continuous support and enjoy!

PUBLISHER/CEO EXECUTIVE EDITOR SENIOR SPORTS EDITOR SENIOR PRODUCER SENIOR ART DIRECTOR SPORTS EDITOR GRAPHIC DESIGNERS

VIDEO EDITORS

MEDIA CORRESPONDENT DIRECTOR OF SOCIAL MEDIA DISTRIBUTION MANAGER

Paul Corace N.J. Comanzo Jose Luis Covarrubias Jessica Peters Jeyathas Ponnuthurai Mike Browning Kaitie Monda Adriana Kijko Nicholas Herms Mike McInerney Mike Raimo Josh Rosenman Nadine O’Farrell Taylor Woods Richard Brooks

CONTRIBUTING WRITERS

Gene Morris Ed Jennett Jaclynkelli Kronemberg Miscelleana Rhinehart Jessica Festa Jordan Lauterbach

Jason Pollak Joe Pietaro Mike Mejia, cscs Dr. Tom Ferraro

CONTRIBUTING PHOTOGRAPHERS

Morgan Harrison Adil Borluca Jason Pollak

Sincerely, Jessica Peters

COVER PHOTOGRAPHY

Morgan Harrison COVER ARTWORT

Kaitie Monda

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FALL 2011 Volume II

Conten

nts Featur Features

12 Kings Park Girls Soccer

18 Brentwood Boys Soccer

22 Garden City Field Hockey

26 North Shore Track & Fields

30 Commack Boys Golf

36 Northport Girls Soccer

40 Chaminade Boys Soccer

50 Massapequa Girls Soccer

56 Sayville Boys Soccer

60 Syosset Girls Tennis

66 St. Anthony’s Girls Volleyball

70 Sports Psychology Balancing Act

72 UA Training Ready or Not..?

78 Pro Corner First Things First

>>>

Photo by Morgan Harrison

Dan Kowalsky of the Commack Golf Team prepares to tee-off.

Tee始d Up from the Feet Up

SPEED

SHUTTER

SHUTTER

SPEED

>>> Playing the Body

Players jockey for position in an attempt to gain control of the ball in a match between Northport and Lindenhurst.

Photo by Adil Borluca

By : Mike Raimo | Photos By : Morgan Harrison

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A

t Kings Park High School, the girls soccer seems more of a family than a group of students on a soccer team. Sometimes they drive each other crazy, but they all get along with each other. In past years, competitors may have seen this team as an underdog. But this year, there is more than enough confidence, talent, and heart driving the team to success.

The team enters the season led by Coach Bryan LoPalo and senior captains Katherine Corcoran and Michelle Yanniello, and the Lady Kingsmen look to march their way to the championship this year.

“At the beginning of the year, LoPalo said we could be champs this year,” said Yanniello. The team, so far, has boasted a 7-1-1 record. The Kingsmen are currently ranked second in their division behind Comsewogue.

“I think we can beat anyone this year,” said Yanniello.

“We’re hoping to be league champions this year,” Corcoran said.

The team hasn’t been league champions in a very long time, but with this year’s team camaraderie and talented roster, they look to finish on top.

“We’re a family,” said Corcoran. “We’re been playing together since middle school, and it’s good taking the freshman under our wings.”

Coach Bryan LoPalo could not be more proud of his team this year.

“The team has come together this year. The senior leadership has been great towards the younger girls., said LoPalo.

Sometimes on a team, there can be a leader by not being a captain. At Kings Park, this girl would be Marjorie Duffel. Duffel is a senior three-sport athlete who looks to attend college next year to study to be a lawyer. She has played soccer, basketball, and lacrosse so far in high school.

“I would say soccer is my favorite sport to play, “Doffel said.” I started playing because of my sisters, but I’ve come to love the sport.”

The leading scorer on the team, Duffel is not looking to play sports in college. However, that means the time she spent playing sports in high school has helped her.

“Playing sports has instilled that work ethic in me. It taught me to work hard and to be successful.”

When also asked about what it’s like to play for Coach LoPalo, Duffel couldn’t say enough nice things about him.

“I’ve been playing with LoPalo since my freshman year. He coached my sisters as well. When we’re at practice it’s a more relaxed environment. He knows how to keep it fun, and keep it competitive at the same time.

ily. We began telling them, that you can’t lose, you have to refuse to lose.” said coach LoPalo. With an attitude like that, the girls have become fierce competitors this year.

Love Two-A-Days’. That shirt helped us to our saying “Refuse to Lose.”

Lauren Lenardi, being described by her teammates, sounds like someone who refuses to quit. Like Lauren, the Kings Park Girls Soccer Team refuses to quit as well.

The other source of inspiration for Kings Park Girls Soccer team is through one person. Lauren LernarThe school has had numerous di, a 10th grader who was diagnosed “Love for Lauren” games. Each one of with Lymphoma last year, has been these games has been a fundraiser to motivating this team, and the rest of help Lauren.

Look for Duffel to not only rule the school, to keep pushing on.

Each team always has a story. The “Lauren is so amazing, “said Duf- Kings Park Girls Soccer Team has a this year on the field at Kings Park, but to be a successful lawyer in her fel. “Her attitude is so inspiring, be- unique story to say the least. Between cause she is so optimistic on life.” years to come.

Marjorie Duffel, and Love for Lauren, Each team finds different ways for Lenardi, who would’ve made the the Kings Park Lady Kingsmen have motivation and inspiration. There are team this year, is currently receiving come together as a team. This season, two ways the Kings Park Girls Soccer chemotherapy treatment in Manhat- the Kings Park girls soccer team has surpassed their vision, and are looktan, is still pushing strong. team find their ways.

“Whenever she can, Lauren is out ing to go beyond all expectations.

The first way is the quote they live by, “Refuse to Lose.” The saying was her supporting us. She comes to our 6 created by coach LoPalo and their JV a.m. practices, and every other game that we play at home,” said Coach coach.

“We used to have drills where their LoPalo. “She showed up at our twoopponents would score really eas- a-day tryouts with a shirt that said ‘I

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Brentwood Soccer Story by Gene Morris | Photos by Morgan Harrison

B

rentwood boys soccer is one of the premier varsity programs on Long Island. The Indians are defending state champions and came into 2011 looking to win Suffolk County League I for an unprecedented fourth year in a row.

Head Coach Ron Eden and his staff know that reaching those lofty expectations set by previous squads would be a tough challenge. “I knew we wouldn’t go undefeated in the league,” he said. “I didn’t think anybody would.”

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Returning only three starters – and having only three seniors see significant playing time – meant that Brentwood would need many contributions from underclassmen.

Brentwood’s big gun – junior Jonathan Interiano – has played well but has been plagued with an illness that has made him less effective and forced him to sit out of games down the stretch. Eden said Interiano might have pneumonia or asthmatic symptoms but that

d o o w t n r e e r B Socc

no one is sure exactly what is wrong with the standout forward.

“I have no idea,” Eden said. “I thought he was going to be back for the Sachem East game (on October 25). He hasn’t been right all year.”

Even without Interiano at 100 percent all year Brentwood has still put together an impressive record, losing only twice in the regular season – once to undefeated Sachem East and once to Ward Melville. But Eden knows that without his top player back come playoff time the Indians might be in trouble.

“It’ll be a big loss,” he said. “He’s a guy that has a lot of playoff experience; he’s been on two championship teams.

To lose that finishing dimension – plus he’s our leading assist guy this year – it hurts.

“It’s a whole different game when you have a 6-foot2, 190 pound kid out there as opposed to some little ninth grader,” Eden said. “It changes what you can do, it changes who comes off the bench, it changes who plays in the game.

I think I got what I could out of these guys and hopefully they’re learning some good lessons for the playoffs.”

One of those ninth graders who has played well alongside and without Interiano in the lineup has been Ever Torres. Torres was tops in league I with 14 goals through October 25, according to Eden.

It’s going to be a really tough playoff. Whoever wins it will earn it, there’s no doubt in my mind.

It wasn’t any easier for Brentwood after one of its three seniors who see significant playing time – Kervin Martinez – went down with injury. That leaves the squad with just midfielder Christian Argueta and Allen Samayoa as the only seniors.

Another player who has impressed Eden has been underclassman Eric Molina. “He was like our 12th or 13th guy and he’s been forced into a starting job,” Eden said.

“He’s been doing a good job with us but it’s trail under fire.

In league I there’s no breathing room.”

The fact that Brentwood is once again near the top of league I is the biggest storyline. Having a team full of young players that haven’t been subjected to the championship pressure only adds to the intrigue.

“They know the tradition,” Eden said. “This is a good team. This is a very good team, we’ve lost two games all year and we could have won both games. That’s soccer, sometimes you don’t win. This is a good team; they’ll be a handful in the playoffs. Nobody is going to look at the

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bracket it and say ‘oh I hope we have Brentwood.’

Nobody and I mean nobody. Not Sachem, not Melville, not Hills West, nobody is going to want to be in the half of the bracket with us.”

If the Indians get Interiano back at full strength they will once again be a threat to win a state championship. Seeing the progress of the younger players without their star has made Eden extremely proud of his team as he prepares them for playoff battles.

“We’re getting ready,” Eden said. “Hopefully we’ll get everybody back and if you don’t we’ll do what we have to do. We have to do with what we have. We have enough depth – I’m not crying – we’re still a good enough team to win it. We’re going to have to have some luck, which you have to have in the playoffs, no matter who you are. You have to have the bounces; you have to have the draw, the right seed. We’re going to battle back. We were the fifth seed in 2009 and went to the state finals and were the fourth seed last year and won the state championship. Wherever they put us we’ll have to battle our way back.”

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By Jordan L

oming into the 2011 season, hopes were high for the Garden City High School Field Hockey team. That should come as no surprise to anyone. Coming off a 16th consecutive Nassau County title and a trip to the New York State finals last fall, this year’s edition of the Trojans is set on finishing the job and bringing a championship back where they feel it belongs.

“Coming from Garden City, there (are) so many expectations,” senior defenseman Catherine Dickinson said. “It’s great to be part of that tradition. (Sometimes) it’s tough, but it makes everything more fun.”

If the Trojans’ first seven games were any indication, they aren’t feeling any of the pressure that the program’s rich history may provide. During the 6-0-1 start, Garden City yielded only two goals to opponents - a number that is a sign of both strong defensive play and incredible team cohesion.

“Everyone communicates with each other,” senior forward Alexandra Bruno said. “It really brings our team together on defense.”

A strong goaltender doesn’t hurt, either. Senior Laura Fanning has racked up the majority of the minutes for the Trojans. But Fanning can’t do it alone. She cites her backup, Allison Miller, as one of her biggest influences.

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Photos By auterbach |

rris Morgan Ha

on

“We’ve become very close,” Fanning said. “Since we’re the only ones (in) goal, we learn to work on each other and tell each other what we need to work on.”

The close-knit nature of the group doesn’t stop at the goalies.

Despite only three starters returning, the Trojans have a foundation of camaraderie that goes back years to when many of the players were freshmen.

“A lot of us play lacrosse in the spring, so we’ve been playing together for the last three or four years,” senior forward Tara Mahon said. “We all get along on and off the field. It’s great chemistry.”

The team spent the summer trying to get a head start on preparation, hoping that it would give them an extra edge come September. The captains got the team together once or twice a week during July and August to hold workouts. Coaches not being around did little to dwarf the team’s work ethic.

“We spent a lot of time together trying to improve our (skills),” Fanning said. “We (wanted) to get the sticks back in our hands.”

The team’s undying desire to win and intense senior leadership has made things easier for Head Coach Diane Chapman and her staff.

“They’re just incredible young ladies,” Chapman said. “Every year, whoever are the captains step right in. They organize the summer practices. They do a great job, which is very helpful to a coach.”

That preparation and focus has led to a balanced scoring distribution that is hard to beat. Through the first seven games, 11 different Trojans scored.

“Everyone is really unselfish,” Mahon said. “Everyone has the ability to shoot (and) score. We try to capitalize on that as much as possible.”

Not surprisingly, Chapman enjoys watching the distribution unfold.

“It shows the depth that we have,” she said. “It shows how hard everyone is working.”

Bruno, who scored twice in an 8-0 win over Floral Park on October 5, led the team with eight goals in the first seven games.

“She’s an outstanding student athlete,” Chapman said. “She makes everyone out there better.”

Jenna Fuchs is another big reason why the Trojans are scoring at such a high rate. Fuchs had six goals through the first seven games.

“She just has that knack for scoring,” Chapman said. “She always seems to be at the right spot at the right time and doing the right things to get the ball on her stick.”

But personal statistics are the farthest things from the Trojans’ minds when they step onto the field. After all, worrying about individual numbers would just distract from the common goal - a state title.

“We try to share the ball and let everyone do what they do best,” Bruno said. “That’s really brought us far.”

The team concept that has worked so well for the Trojans comes directly from Chapman. She has immense respect and trust in her teams, and the feeling is clearly mutual.

“She’s a great coach,” Dickinson said. “She’s been here for a while, so she knows what she’s talking about.”

Although 20 years and five state titles says a lot for Chapman’s coaching ability, she prefers to let the team, not her past triumphs, reflect the talents of her current players.

“She’s really good about making sure that the inspiration and drive comes from us,” Mahon said. “She doesn’t force us to be a team (that) we’re not.”

The Trojans hope that they soon will be state champions.

However, they know that a tough road awaits and no one opponent should be taken for granted.

“Everyone is competition,” Chapman said. “Everyone is someone that you can face if you make the playoffs. Every game that you play in conference is a big game.”

But that’s not to say they aren’t confident.

“I think we can go all the way, as long as everyone puts everything in,” Mahon said.

And with the name on the front of the jersey, why shouldn’t they be?

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By : Ed Jennett | Photos By: Morgan Harrison

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H

ead Coach Neal Levy of the North Shore High School girls cross country team has managed to set a lofty goal for his team while also managing to avoid the pitfall of trying to live up to the incredibly high standard of their recent past success.

“Our goal, our outlook for the season, is just to be the best we can be,” said Levy. “We want to have the best practices possible, day after day, and then build to improving each week after week, and hopefully have a positive outcome.

The team was not viewed as a powerhouse entering last season, but eventually showed that they were in fact one of the tops squads in the nation. “Last year we only had fair expectations and then we ended up having a magical season,” explained Levy.

After being pegged as an average team heading into the year, the squad followed up on the mediocre projections by not getting off to a great start. “We were written off by everyone by October,” added Levy.

“But eventually we won the county championship, and then we won the state championship. And then we finished in ninth place at Nationals.” He stressed that the team is trying to improve upon that impressive performance this past season this year.

While he his very confident in his squad, Levy reiterated that it is a one day at a time process. “The County Championships are a long way away.”

At the start of the season North Shore was the number two ranked team in the United States. Right now, the team is focusing on staying healthy and continuing to improve. Levy explained that the coaching staff is “very confident with the girls’ work ethic, demeanor, and desire to excel.”

The team is a combination of young and old. Senior Samantha Nadel won the Girls 1-Mile Run at the Melrose Games this past January, while fellow senior Brianna Nerud finished seventh in the same event. According to Levy, the squad’s two veteran all-star runners lead by example. Along with juniors Jessica Donahue and Elizabeth Caldwell, they comprise the main four leaders of the club. The four all finished in the top five and helped win the 3.1 mile “Girls 2” race for North Shore at the September 17th VVS Invitational at VernonVerona-Sherrill High School.

North Shore is in great position for future success in upcoming seasons. Eighth grader Monica Morra, ninth grader Stacie Nadel (Samantha’s sister), and tenth grader Olivia Statile are all performing at a high level this season and the coaching staff is looking forward to them continuing to contribute in future seasons. “There’s not any pressure on them,” explained Levy, “but they can definitely contribute to the team.”

Seniors Nerud and Nadel are both currently undecided on which colleges they will attend next year. While they will be a tremendous loss to the club, the younger members of the squad are prepared for bigger roles in future seasons.

The key upcoming meets for this season are the county championship, and the national meet that will take place in December.

“We’re not going to race again until the county championship,” said Levy. “The weekly meets are sort of practice. Having a meet every week can sort of be counterproductive.”

The Nassau County Class Five Championship, the New York State Class A Championship, and Ninth Place at Nationals. None of these tremendous accomplishments were expected last year. North Shore is looking to repeat and exceed them this year, and fulfill the promise of their number two ranking at the start of the season.

Commack Golf

Story by Rob Sutter | Photos by Morgan Harrison

S

tanding at an impressive 8-0 this year, the Commack High School golf team has worked together to achieved success individually, as well as a team. The players’ sense of unity is clear both on and off of the course, which leaves room for them to have fun, both as teammates and friends. With only four more big matches in the year to play, the team hopes to end 2011 with an equally clear goal in mind.

“We have four more matches left and we’re hoping to go undefeated,” high school junior Tim Tucker said.

However, how easy will that goal be to achieve?

A game played at a more leisurely pace, one might not believe that golf can present a challenge to the players. Yes, there are no padded goliaths standing in a player’s way, a netted goal with a defensive force in front of it, or three bases to run in succession on a crowded field so what kind of a road block does golf present in comparison to other sports?

For a high school golf team, a great portion of the challenge comes from the coaching style. In the midst of a game, the coaches are unable to direct

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their players and have to leave them to their own wits. Despite what one might think as an Achilles heel in a game, Coach Cory New remains optimistic in each game and, in turn, confident in his team.

“As coaches, we’re the only sport we can’t coach during the match,” Coach New said. “Tennis is somewhat similar but they can talk to them a little bit. We can’t talk to the kids until the match is over so even if there’s a problem on the course, they gotta work it out together, come talk to us afterward so we have to prepare them for every match the best we can and send them on their way.”

Coach New’s method works, not surprising considering 2011 is his seventh year coaching. His style is disciplined but this does not mean that said style is devoid of enjoyment, which is surprising when one takes into account the obvious handicap in coaching a golf team.

“Basketball, soccer, you have an influence on the game as a coach and we don’t, so I try to keep a stress-free environment, keep them relaxed, and just have fun,” Coach New said.

The players are high school students and just like with any group of young adults, there has to be a level of luxury present to take the stress off of them.

According to the players, Coach New’s method is a perfect marriage of hard work and fun. Indicated by the team’s 2011 record of 8-0, so far, the method bred positive results.

“He tries to do the best he can or he’ll get a pro from the driving range that we go to every day to help us out and see what’s wrong with our swing,” high school senior John Smagala said. “He also incorporates some games at the range just to see what everyone’s doing, closest to the pin and everything. It’s fun being with him.”

“He has a really good sense of humor and calms us down whenever we need it,” Tucker added.

No team is free of competition between its team members. There are those who want to play and will work hard to see that they are on the field. While this internal struggle within a team is not uncommon, what is rare is the continuation of support by those who have to watch, or even by those who didn’t have much to do with the team to begin with. For example, three Commack students who are seniors came to county games the year prior, solely to support the players.

“There’s a reason why we’re 8-0 and that’s pretty much why,” Coach New said in regard to the support.

Many of the players on the team started off young as freshmen and they progressed, both in terms of skill and leadership ability. The same players who looked up to their superiors before they went off to college are the ones dispensing their knowledge today. Players such as high school senior Matt Metviner joined the junior varsity team when he stepped through the doors of Commack High School and regarded his time as, “a great learning opportunity.”

“I just tell them to play their game, have fun,” Metviner said. “It’s not professional golf. Sure, it’d be nice to shoot even par every time but that’s not going to happen. I think golf’s like life: you learn from your mistakes and you improve on it every time.”

Just as great as the team’s camaraderie on the field is the team’s sense of community off of the field. It’s clear that these young men respect the town that gave them the chance to play. The support the players give, in return, is indicative of their gratefulness.

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“We all do community service,” Smagala said. “It’s for our school and we all have to do 15 hours each, some of us 20 that are seniors. It does get the community involved a little bit with us.”

As one of the juniors on the team, Tucker is at the helm to take the reins of the team once seniors such as Smagala and Metviner graduate. Tucker has shoes to fill as far as being a leader is concerned but he is up for the challenges of doing his predecessors proud and continuing a winning streak.

“I’ve known them since I was a freshman and become really good friends and it’s going to be tough losing them next year,” Tucker said. “But I’m hoping to be there to put the team back up and hopefully have a really successful season next year.”

It is never easy for a high school sports team, golf or otherwise, to lose a player after graduation. When a longtime player leaves, the team is left one less mentor for the up-and-comers. The Commack golf team remains vigilant, though, and the sights are set for the future. The team does not only play to win, they play to make a lasting impression.

“The teams in the past, they had great seniors but they all moved on to college and I feel like we haven’t played up to our ability yet,” Smagala said. “Like every match, we’ve played just enough to win but I feel like if we all click on one cylinder, then we’re going to blow out the competition.”

The Commack golf team is a model when it comes to trumping the odds. Despite the offset that a high school team has in losing players practically every year and the inability for a coach to direct his players in the ideal direction in the heat of a game, these young men remain undeterred. Friends on and off of the field, the members of the team show that their bond brought about the success they’ve enjoyed in 2011 and, hopefully, will continue to bring before the year closes out.

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By : Gene Morris | Photos By: Adil Borluca

T

he disappointment from last season’s early playoff loss to Smithtown East is enough remind the Northport girls soccer team that nothing can be taken for granted.

After an 11-2-1 season was ended on penalty kicks in the first round of the playoffs, Northport has reloaded and is once again challenging for the Suffolk County championship in 2011.

Led by returning All-state players Kristi Abbate and Rosy Hayes, Northport is loaded for a deep run into the playoffs.

“We’ve always had a really strong defense,” head coach Aija Gipp said. “But now on top of that we have an extremely talented attack and we have the ability to find the back of the net.”

Abbate and Hayes are as dynamic a one-two punch as can be found in Suffolk County. The two have played together since second grade, and it’s that chemistry that makes those two players so special.

“We know what each other is doing on the field at all times,” Hayes said. “She knows where I’m going to run, I know where she’s going to play the ball so it works out perfect.”

Hayes has a team leading 13 goals on the year while Cortney Fortunato is second with six. Abbate, more of a distributor, has four goals on the season to go along with five assists.

“Every year we’ve always had depth in our team but this year I think it feels like we’ve pulled together,” Abbate said. “Last year we were really young and there were a lot of new players and they were younger and now they’re more comfortable and it’s just come together. Hopefully this is the year to win the state championship and the county championship.”

Abbate notices a big difference in the dynamic Northport offense, which has averaged 3.73 goals per game through October 17, as compared to a normal offense.

“Usually with high school soccer it’s a lot of kick and run, that’s the easiest thing to do,” she said. “We use combinations to get around players, you don’t usually see that. When you call for the ball they’ll play it to you, it’s nice, it’s like actual soccer.”

Gipp also sees the team chemistry as a great positive in 2011.

“I think the team chemistry is going to be number one,” she said. “We have great leadership, we have girls who have been on this team for four years and this is their senior year and they want to win the whole thing. So just their drive, it’s definitely where it needs to be.”

Northport already has a road win over West Islip, the team that’s been to four consecutive county championship games, on their record and are looking to back up their gaudy regular season record with a strong run in the post season. Their only loss was a 2-1 non-league setback early in the year against Ward Melville.

“We’re undefeated in league right now and we definitely want to make states,” Hayes said. “That’s our main goal right now.”

Both Hayes and Abbate have embraced the leadership roles and are looking to make 2011 their most successful season. They know that it means more than just creating offense and scoring goals.

“I try to talk a lot on the field and if there’s ever a problem I hope they can come to me and I’ll try and help them through it,” Abbate mentioned as ways she is trying to lead her team. “Also, 37 WWW.ULTIMATEATHLETEMAGAZINE.COM

setting examples on the field – if we’re down you have to be the one to keep your head up, you can’t show that you’re upset too and you have to keep your cool.”

season and is focused on doing what it takes to make it to the next level.

There haven’t been many down moments for Northport this year and there doesn’t look to be many worrisome games until the playoffs begin. But the team knows from last year that anything can happen in the post-

They also have offensive skill, strong defense and a group of senior leaders to lead them to the top.

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“We all want it,” Abbate said. “That always helps. We have the heart.”

“Not only are they the most talented

group I’ve ever had, they have the best attitude,” Gipp said. “They want to be here and they just love the game and I think that definitely shows with the way they play.”

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Story & Photos By : Jason Pollak

T

he Chaminade boys varsity soccer team is currently 8-31 in the CHSAA conference. Only having dropped one league game to St. Anthony’s and two other losses coming in non-league play, Chaminade finds themselves in a nice position about half way through the season. They are in an extremely tough conference, but they have found a way to persevere.

Led by veteran coach Mike Gallagher, the Flyers seem to be in good hands. Although this season was supposed to be a rebuilding year, it has begun to turn into a championship run.

Coach Gallagher said of the season thus far, “We graduated 19 seniors last year, but we are slowly learning and putting everything together.” That holds true as Chaminade is currently in the midst of trying to win a divisional title. They are currently sitting in second, two points behind St. Anthony’s, while they are being trailed by fellow rivals, St. John the Baptist.

“We play St. Anthony’s the last game of the season. We play St. John’s the week before that. So the season comes down to that. That will determine who finishes 1st, 2nd and third.”

Perhaps the St. John’s rivalry is a bit stronger than past years, as Coach Gallagher’s brother, Nick Gallagher, is at the helm for the St. John’s squad. A former assistant coach for Chaminade, it makes for an even further interesting matchup.

He joked about his brother Nick coaching at rival St. John’s, “We used to share tactics at Sunday dinner. I don’t think we’ll be doing that much this season. Maybe the loser will buy a nice bottle of wine. I’m very happy for him though.”

It will be no easy task to overtake either St. John’s or St. Anthony’s, but Chaminade may take some teams by surprise. Although they lack the experience they had last year, a year in which their defense allowed only four goals the whole season, a few younger kids have made quite a leap so far.

“We are trying to find that cohesiveness,” mentioned Coach Gallagher. “We have played well in some games and played decent in others. It hasn’t really hurt us too much yet, but you want to be clicking on all cylinders when it comes down to it.”

One player that has helped ease over the transition from last year to this year is senior captain Chris Kanaval. Although he played right back as a junior last year, Kanaval made the bold move to center attacking mid fielder this season, a move that Coach Gallagher said made a huge difference in the flow of his team and the game. Kanaval is also a great vocal leader and a strong presence for the few remaining seniors on the squad.

Kanaval is helped out by fellow senior and captain Terence McGovern. McGovern has also made a change in position this year, as he moved from left back to center back. This move was done to bolster down the middle of the defense. The defense is much less susceptible with a returning defender from last year’s squad directly

in line with his goalie and opposing strikers.

However, the most surprising and third captain for the Flyers is junior Kevin Mercadante. It is highly unusual for an underclassman to be awarded captain’s honors, but Mercadante has earned it. A center back for most of his career, he seamlessly switched positions to center midfield and has been a solidifying force on both the Flyers’ offense and defense.

Due to Stiene’s five goals, it might have to swayed a few points in Chaminade’s direction. If it wasn’t for these goals, Chaminade could have found themselves in a precarious predicament, down by much more than only two points to St. Anthony’s. Those valuable points will make all the difference at the

“I’ve been coaching here 14 years and this is the first time we ever had a junior captain,” Coach Gallagher said. “He’s earned it just by playing hard and doing the right thing. He definitely deserves it.”

Another stand out for the Flyers this season is striker Charlie Stiene. A utility man for most of his high school career, Stiene is now emerging as one of Chaminade’s top scoring threats. Having played nearly every position for the Flyers, he has seemingly found a nice comfort zone playing up top for this fast paced, controlled offense. It was during a game against St. John’s that Coach Gallagher decided to put Stiene in at the top of his offense.

“You look around and see who you can put in. You put in Chuck,” said a proud Coach Gallagher. “He scored two goals in that game and has been on a tear ever since.” That most certainly is true as Stiene’s stats speak for themselves. Over the last seven games, Stiene has rewarded his veteran coach by netting five goals, nearly a goal every game. This type of offensive boost typically makes or breaks a season for anyone.

42 ULTIMATE ATHLETE MAGAZINE

Once again, this was a top ranked defense in the country last year. This is not a defense you can simply walk on to and start playing for. However, that is exactly what Randazzo did.

As a two year starter for the football team and part time soccer player on the side, Randazzo decided he would try out this year for the soccer team. That decision proved to be very fruitful, as he now starts at right back and is one of the main cogs in Coach Gallagher’s defense. Again, this is one of those moves that can make or break the season. In this case, it is certainly making it.

“He’s a great defender,” Coach Gallagher said of his new right back. “His friend Ryan Pratt pulled him out to tryouts one day. Now (Randazzo) is on the first team.

He’s very athletic. He can get up and down the field really quick. He’s very good. I’m very glad we found him.”

end of the season, as it is seemingly going to come down to a point or two to decide the divisional winner.

Another valuable scoring threat for the Flyers is Vincent Valenza.

“He is more of your traditional forward,” Coach Gallagher mentioned. “He has been very consistent in his play. He is the guy we lean on. Both him and Stiene complement each other very well.”

Asides from Stiene’s great emergence as a scorer, Chaminade has also found a diamond in the rough on defense as well. Joe Randazzo has emerged as a top defender for the Flyers.

All the puzzle pieces are slowly coming together for the Chaminade Flyers. They seem to be clicking, as Coach Gallagher stated, at the right time. In a game that is built around momentum and flow, the Flyer’s certainly find themselves in a nice situation. Considering the situation the team was coming into from last year, losing 19 players, Coach Gallagher has been able to find pieces to plug in from all over. It will be interesting to see how the rest of the season plays out.

For anyone that doesn’t follow this ultra competitive league, now may be the right time to start.

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50 ULTIMATE ATHLETE MAGAZINE

By Jaclynkelli Kronemberg | Photos by Morgan Harrison

efending state champions Massapequa girls varsity soccer team is always the team to watch out for every season. They have won four state titles, six Long Island championships, and have won the last eight Nassau county championships.

“We were bigger and stronger last year and this year we are made up of juniors and sophomores,” starting junior center back Tori Maley said.

“This year has been a rough year so far because we lost a lot of seniors.”

This year they are a young but experienced team loaded with talent and so far this season they are just trying to figure out what works for them and what they need to do to win. Their current record is six wins three losses and three ties, something Massapequa isn’t used to.

“Everyone has peaks and falls,” we are only going to go up from here we can’t go down any more,” starting junior attack Rosie DiMartino said.

“I think we are going to be great we are going to figure it out it just takes time but we are going to get it. We want to get back up to states and I think we can do it.”

Bruce Stegner has been coaching this team for the past nine years. He has three state titles, four Long Island championships and the last eight Nassau County titles.

“Our coaches put us through a lot and makes us work hard, but you want to play for them because they make it an atmosphere where you enjoy playing for them,” Maley said.

“Our coaches are the best you can go to them for anything, if you have a problem they will help you out,” junior center midfielder Nicole Epstein said. “They are easy to work with and they work with you whenever you need them.”

Even though this team is young they have the experience of winning.

They are happy to play together; they work hard and are driven to win because they know what it is like to win.

“It’s great playing here coaches are great the girls are great,” Dimartino said. “Our coaches are very helpful and supportive. They are great people.”

Rosie Dimartino is a junior starting forward attack and is the last daughter in the powerful DiMartino soccer family to go through Massapequa.

This talented family consists of Christina who played for UCLA, Gina who played for Boston College, Vicki who plays for Boston College and Rosie who is a junior at Massapequa. The Dimartino’s are the only family to ever have four daughters play for US women’s national soccer teams.

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“I’ve learned a lot from my sisters, I try to do what they do and if not do better,” Dimartino said. “I think having my sisters play before me has made my experience at Massapequa more enjoyable.”

Rosie has been named as an ESPN player of the week, second team All-Long Island and has played for US national teams. Rosie has been on this team since she was a freshman and is highly experienced. She has already committed to play soccer at Boston College after she graduates.

“Rosie is our leading scorer,” Coach Stegner said. “She is highly skilled, has great footwork and has a good shot.”

Supporting Coach Stegner and Rosie is an array of talented and experienced key players. One of those key players is junior Tori Maley. Maley has been starting for this team since she was a freshman.

“Tori is a very solid, hardworking, highly skilled player,” Stegner said.

Another key player is Emmalee Myers. Myers is a junior goalie that has been on this varsity team since she was in eighth grade. She has also played on a national team.

“Emma has a lot of experience and has great hands,” Stegner said.

Other key components include the previously mentioned Nicole Epstein, junior center back defender Anna Seneta, and junior offense Erica Modena.

“These girls have all been on my team for four years,” Stegner said, “Last year they played on the State Championship team with us so they are experienced and know what it takes to win big games.”

This year Massapequa does not have easy competition. Longtime rival Farmingdale High School is currently undefeated and MacArthur High School has only two losses. There is going to be a fight to the finish between these three teams. This is going to be an excited year because any one of these teams can win and these Massapequa girls want to get back to the state and defend their title.

They know what it takes to get there and now they are just working hard to make sure they get back upstate to the final four.

“I like working here, we always have a good team, there is a lot of talent in Massapequa,” Stegner said, “Soccer is a big part of the Massapequa community and that helps to keep these girls motivated to win.”

53 WWW.ULTIMATEATHLETEMAGAZINE.COM

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SAYVILLE 56

Boys Soccer ULTIMATE ATHLETE MAGAZINE

Story by Jessica Festa | Photos by Morgan Harrison

Y

ou may remember the Sayville High School varsity soccer team for their victory as state champions last year. With the loss of seniors, the addition of new players, and the start of a new season, the team has a lot to live up to. Along with last year’s victory, the team has made the playoffs 17 years in a row and was also predicted in a pre-season poll done by the varsity coaches of Suffolk County to be the best team this season.

The team is led by Coach Val Winter, who has been coaching the Sayville team for 18 years. He has also coached middle school soccer teams and travel leagues, as well.

“Coming to practice every day and being with a bunch of teenagers is fun. They have a great sense of humor and are brutally honest,” he laughs. “I also have some great players and very few who miss any practice time. When you have talented players you have an obligation [to push for a successful season].”

The Sayville team, whose focus and athletic ability has earned them attention, respect, and notoriety, is driven to repeat last year’s victory.

Cameron Russ, a forward on the team and also a captain, says that his favorite part about being on the team is “definitely, winning.” When asked what drives the team to succeed, Russ replied, “Our past history. We always want to do better than we did last year.”

Of course, when you are state champions, this is no small feat. However, this team plays to win. Both for the players who know what it’s like to win a state championship and those who dream about it, they are intent on making their goal a reality.

“We have a really close team,” explains team captain and de-

fenseman Chris Siracusa. “Everyone is motivated to make it better than it could be.”

Team captain and all-star midfielder Jared VanBrunt says, “Winning a state championship [drives me]. I really know how it feels to win a state championship. It’s a great feeling and it makes me want to win again.”

Athletic skill isn’t the only thing the Sayville men’s soccer team has going for them. On and off the field, during good and bad times, this team is like a family.

“After last night’s loss, we were angry that we lost but we picked each other up,” tells VanBrunt. “Nobody points fingers.

We regrouped and stayed positive.”

All-star defenseman and captain Dakota Edwards also thinks of his teammates as family members, saying, “On and off the field we hangout. We have pasta dinners and we get to talk about who we are off the field. It brings us closer.”

“Every game is special. We’re like a brotherhood,” Russ responded when asked what made the Sayville team unique.

One challenge the team faces is the loss of some of their top players.

“All of our defenders returned, and most of our forwards,” explains Al Ellis, the team’s assistant coach. “The challenge is that the midfield all graduated and both our goal keepers. Anything after last year is difficult to do with new kids. It’s a challenge.”

However, when faced with a test, the Sayville men take it head on.

“There are a lot of returning players who want to win again,”

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Golden Flashes

says Edwards. “Soccer is my favorite sport, and achieving with friends is the best part of being on the team.”

VanBrunt adds, “We have fun and joke around but when it’s time to get serious we step up our game. And, we have excellent coaches.”

Coach Winter’s coaching style reflects that of a competitive yet understanding leader. When asked what goals he had for the team, he responded, “Just to play to win. Not to win every game but to put forth a winning effort.”

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Syosset Tennis Star Looks To Cap Career With Title

Story by: Jordan Lauterbach | Photos by: Adil Borluca

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O

n October 1, Syosset High School’s Hannah Camhi made one of the most important decisions of her life to date. Many fantasize about playing sports at the collegiate level, but few achieve enough success in high school to realize that dream. So, imagine the thrill Camhi had when that choice was finally hers to make– she will spend her next four years playing tennis at Brown University.

An argument could be made that the Syosset star was born to play tennis. After all, her parents met on a tennis court. She spent a large part of her formative years prancing around the courts with her family, learning the game that they all loved so much.

That extreme love quickly turned into extreme talent. She made the Syosset High School varsity team as an eighth grader and never looked back. Now, Camhi is known as the top singles players on Long Island and among the top ten in New York State.

Her team, the Syosset Braves, are two time defending Long Island champions and are ripe to pull off the incredibly rare threepeat. Through the first nine matches of the season, both Camhi and her team were undefeated.

“She’s a terrific athlete,” Syosset Head Coach Larry Levane said.

“She gets to everything. She works really hard and that’s what sets her apart.”

Levane speaks highly of Camhi’s work ethic, noting that getting to the highest level on Long Island didn’t come without some struggles.

“She took her lumps early,” he said. “There were some kids in the league that used to beat her easily when she was in eighth and ninth grade. Now, she’s turning the tables and giving it back.”

The coach has had a front row seat to Camhi’s development, watching as his star pupil rose up to Long Island hard court supremacy.

“She’s gotten stronger and smarter,” Levane said. “Her strokes have become more consistent. She’s a heck of a competitor.”

Camhi also cites consistency as an improvement in her game.

She has learned how to work through matches where her ball striking isn’t where she wants it to be, winning with the shots she is playing well.

“My forehand is my strength,” Camhi said. “I usually get a lot of points off it. I hit it pretty hard and am able to place it pretty well.”

Camhi is intensely focused when she steps on the court. She can often be heard coaching herself, or even acting as her own heckler.

“I talk a lot when I play,” she said. “(I’m) a little more negative than I should be sometimes. When I do get on a roll, it helps me a lot. I pump myself up. Sometimes when I talk, it’ll get me back into the match. It’ll motivate me more.”

The first singles player relishes how highly thought of she is in the tennis community, especially after struggling at the beginning of her high school tennis career.

“Starting in eighth grade, when I was unknown, to now come to my senior year and be the best on the island, it’s a good feeling,” Camhi said. “(But) it’s tough because it makes you the one to beat when you play matches.”

On top of her individual success, Camhi cares greatly about 61 WWW.ULTIMATEATHLETEMAGAZINE.COM

62 ULTIMATE ATHLETE MAGAZINE

her team. She was voted captain for her senior season and is striving to do whatever she can to bring home a third Long Island title for Syosset. The star very much wants to leave her mark on the underclassmen.

“I’m enjoying being a leader and a role model for the girls,” she said. “A bunch of seniors are leaving this year and the team is theirs to hopefully continue the winning streak.”

To coach a player of Camhi’s talent with a high understanding of the team concept is an added bonus for Levane.

“It’s hard to get someone of her caliber and her talent to not be individual in a sport that’s basically individual,” he said. “She really cares how the other girls do and how the match progresses. That’s a nice thing, having someone who cares that much.”

er Rithika Reddy said. “I look up to her.”

Camhi’s tutelage has clearly rubbed off on Reddy. Through the first nine matches of the season, she lost only once.

But a team with consecutive championships to their name has to have more than one or two good players. Syosset, on top of Camhi and Reddy, have both talent and experience up and down the doubles line.

Syosset’s third and fourth doubles teams have not lost this year. Second doubles has only lost once and first doubles has a winning record.

Her teammates, as evidenced by the captaincy vote, love having Hannah on their side.

“They know how to play now,” Levane said of his doubles squads. “They really know where to hit the ball. From being around three to four years and listening to me yelling and screaming all the time, they really have a good sense of what to do out there and that’s important.”

“She teaches me a lot,” second singles play-

Syosset’s first nine matches saw nothing but

domination. Their closest match, a 5-2 victory early in the year, came without Camhi in the lineup.

The team knows they have a very good chance at winning a third straight Long Island title, but aren’t taking anything for granted.

“There’s pressure because we’ve won it two years before,” Camhi said. “There’s always pressure to improve and keep up with other teams. Winning it a third time would be extremely special.”

With Long Island’s best player anchoring a focused and deep team, it will be very hard to beat Syosset in late October.

“They’re looking forward to getting in the playoffs and doing well again,” Levane said.

“What happens when we get there? We’ll see.

But we will be ready. The team that beats us will have to play exceptionally.”

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y a l P d n a k r Wo s ’ y n o h t n A . at St Sto

ith any sport, there should be an equal balance between the team members as individuals as well as a well-knit unit.

This goes for on and off the court, during events or tournaments, and even while enjoying each other’s company while resting and relaxing. The members of St. Anthony’s girls volleyball team have worked together to find the perfect equilibrium between work and play as the season is continuing to show their strengths with a current five-match streak.

out on top. They played the best ball I ever saw them play. They won the entire tournament without losing one game.”

The strength of winning the season with such a tremendous record pushes the current team to work hard and to keep the momentum going as the season continues and the challenges persist.

When asked what the most “nail-biting” event was from last year, Coach Donna Newman answered with an anecdote about the Eastport/South Manor Tournament.

Work starts for the St. Anthony’s girls volleyball team in midAugust, as the league is not permitted to start any earlier. This ensures that the season begins with all teams at the same time with no advantage going to one team over another in terms of practice time. Although this is the time frame for the team as a whole, individual players play on club teams, which start midNovember and go to the end of May. During the season break, St. Anthony’s offers volleyball clinics and camps during the summertime to keep the skills of interested players honed and ready for the upcoming season.

“In the championship game, we went against Ward Melville, the top public school team, and my team was determined to come

All teams have their own ways to get warmed up for a game or tournament, and St. Anthony’s team is no different.

The team began the 2011 season fueled by a strong ending to last year’s season. Not only did last year’s team take the league title for the third year in the row and win back-to-back state titles, but ended the season with an overall record of 26-1.

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ULTIMATE ATHLETE MAGAZINE

G irls

“To warm up, the team likes to play ‘speed ball,’ and during practice they like to play ‘two touch,’” said Coach Newman.

Working toward a goal often pushes a team to focus on certain details. Although St. Anthony’s is working to improve its one weakness, the limitation is easily fixable as experience grows and time together increases. This year’s team has four starting sophomores in the lineup, which makes communication between the younger players to be a weakness that can easily be built upon.

According to Coach Newman, strong resolve and determination are key for this team. “I would say one of our strengths is that my team does not give up on any point. They will fight to the end.”

Volle

ybal

l

Never giving up is the attitude of the team even as this season started off a little shaky. The team started out losing the first two games, one to Kellenberg and one to Holy Trinity. This may not have been the ideal way to start the 2011 season, but the team pulled together and made a strong comeback, winning their next five matches.

“One of the proudest moments had to be when we played Holy Trinity for the second time. The girls came out on fire! They ran down almost all the balls and fought for every point,” said Coach Newman.

In the end, St. Anthony’s took the win in four games against Holy Trinity as sophomore Julia Forester, the outside hitter, recorded 17 kills while sophomore Sam Zebuth, the middle, had 10 kills and 10 blocks.

These two players along with Nicole Stratton, a senior libero, are all players to watch as the season continues.

But the St. Anthony’s girls volleyball team is not all work as they balance the play to keep up spirits and their sense of togetherness.

In addition to leading their team on the court, the seniors often take lead off the court as they host a pasta dinner for the team when a big game in coming up. Also, at the beginning of each season, the varsity and junior varsity team members swap names to be given a ‘buddy.’ For the rest of the home games for the season, gifts are exchanged with buddies before the real work begins on the court.

Following tradition, the underclassmen honor the seniors in a farewell dinner, which is put together by the parents. During the dinner, underclassmen present the seniors with gifts while everyone enjoys a video of the recorded events throughout the year.

As the matches continue for 2011, parents and fans alike will see the team huddle before each game and pray. They will see the seniors call the team together before entering the court yelling for an ‘”amen.” With an “amen” and final “Friars” on three, the girls will be ready to take on their next opponents.

Fueled by the pressure of upholding their titles as well as adding to their winning streak, the talented players of the St. Anthony’s girls volleyball team may have just created a winning combination, perfectly balancing work and play.

67 WWW.ULTIMATEATHLETEMAGAZINE.COM

The NFL Youth Football Fund and USA Football salute the players of the 2011 Empire Challenge High School Football All-Star Game. Football teaches its players, coaches and participants valuable life lessons that can be applied both on and off the field.

Your participation today is not only a celebration of your all-star season, but also a testament to the perseverance of Empire Challenge Inc. and the Boomer Esiason Foundation. Their tireless efforts in the fight against cystic fibrosis bring those with the disease closer to a cure, and help them live healthier lives.

Sports Ps Sports Psychology

BALANCING ACT

Sports, School, Friends and the Importance of a Balanced Lifestyle

By: Dr. Tom Ferraro Sport Psychologist

I

f you are reading this article I bet you are the type of athlete that gets straight A’s, letters in three sports and volunteers part time at the local hospital. And I also guarantee that you have often asked yourself when do you get some down time? This article is designed to address this common problem. Almost every athlete I have worked with suffers with burnout, fatigue and overuse injuries at one point in their career. Today we will talk about the signs and symptoms of overwork, the many causes, and the ways to get out of the pattern of burnout.

How does one balance sports, academics and friends?

I. Signs and Symptoms of an imbalanced life: When the young athlete becomes overscheduled and finds no time to rest various symptoms are sure to follow. They may have stomach problems, become prone to colds, feel unmotivated, angry, and suffer with headaches and more. Their performance will also show signs of flattening out. Maybe their grades start to slip or they become easily irritated. These are signs that the player has been trying to do too much for too long and stress related illness starts to show up.

And if something is not done soon, injury is the next step in this downward spiral.

The signs of an imbalanced life style will be illness or injury.

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sychology II. Causes:

In America we are all part of a pretty intense race to the top… the problem is there never seems to be a finish line.

We live in a very competitive world and the high achieving kid feels pressure to excel in almost every area. They must take honors classes and get A’s. They must take SAT classes. They must do well in one or more sports. They must join other clubs and maybe a theater group. All this so they can insure that they will get into a top level college or get a scholarship to a Division I college. I believe that overwork is America’s number one problem. We get ahead this way and have become the most powerful nation on earth but the cost is great and the young athlete is a perfect example of the true overworked and overspent American. I just returned from a vacation in Italy and the lifestyle there could not be more different. They work from

about 8 a.m. to noon and all of them take off three hours for lunch. They go back to work at 3 p.m. after a nap and work until 7 p.m., and then they go to the town square to hangout before going home for dinner. They may not produce as many world class athletes as we do but they sure seem to live a happier, healthier and more carefree life. In contrast, both adults and high functioning kids in America regularly work from 6 a.m. to 9 p.m. (15 hour days) and often work both Saturday and Sunday.

Parents work long hours and kids do too. It almost goes without saying that this is an extremely imbalanced lifestyle and makes us very prone to food and drug addiction and various stress-related illnesses.

III. The Cure: So how does one stem the tide when all around you people are speeding along in overdrive day in and day out? No one wants to be left behind. Can you really achieve the American dream by going slower rather than faster? Here are two things you may want to consider: It is crucial to recognize that a life of all work and no rest is not very healthy. All work and no play make Jane or Johnnie a very dull athlete. And just because you are ‘playing’ a sport does not mean that’s play time or relaxing time. It most certainly is not. Sports are every bit as draining as study.

If you begin to see that you are living an imbalanced lifestyle with all work and no time for fun, socializing or just doing nothing then start to add some of that into you weekly schedule. Play one or two less sport during the year. Stick to only one sport per year. Spend Saturdays with friends and not playing sports. Do what the Italians do, which is to say ‘La dolce vita is la dolce far niente.’

The sweet life is the life of idleness. You must begin to realize that rest and idleness is not only good for your soul but also good for your game as well. You will play better, have far fewer injuries and be a much happier team player. Remember there is room for la dolce vita in America… why should the Italians have all the fun anyway?

Start to live like the Italians do with some Dolce Vita or sweetness… give your life some idle time to relax and unwind with friends.

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Ready... or Not?

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Which exercises should you really be doing in the gym.

Story By: Mike Mejia, CSCS | Photos By: Morgan Harrison

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hen you’re first learning how to play a sport, there are certain fundamentals you need to master before moving on to more advanced types of skills. A lacrosse player, for instance, has to learn how to cradle the ball before he, or she can even think about taking a shot on goal. Just as a swimmer needs to know basic stroke technique, before learning how to explode off the starting blocks. Sadly though, no such prerequisities exist for young athletes first entering the weight room. Most of you tend to immediately gravitate towards advanced exercises such as Olympic lifts, squats, deadlifts and bench presses, often times with little to

Wall slides:

no instruction as to their proper execution.

Making matters worse, even on those rare occasions when these lifts are performed correctly, they’re often prioritized to the point where they either help cause, or worsen, existing strength and flexibility imbalances.

So, in this article, I’m going to show you some quick physical assessment drills you can perform on yourself that will help determine your readiness for certain exercises. Because, even if you are able to perform a given lift, that doesn’t necessarily mean it’s a good idea for you to do so. Think of it sort of like a contractor who wants to build an addition on

top of an existing structure. Before he begins work, he’d better make sure the foundation is sound, otherwise, that homeowner will be in for some serious problems down the road. It works sort of the same way with your body; you need to posses certain baseline levels of strength and mobility before you can just go heaving weights all over the place. That’s where these tests come in. Try the three featured here for your upper body and keep an eye out for the next edition where I’ll tackle the lower body and core. Oh, and just a quick heads up: some of you are going to be very surprised by what you find.

The Drills:

Bench press lovers, pay attention! This seemingly harmless little drill has the potential to reduce you to mush. That’s because to do it correctly, you need to have excellent flexibility in the pecs, lats and basically all of the muscles that contribute to internally rotation of the arms. It’s also a great way to strengthen the scapular stabilizers of the upper back (particularly the middle and lower trapezius), which go chronically underworked in most traditional lifting programs.

To do it: Stand with your back to a wall, with your feet about 6 to 12 inches away from its base. Begin by leaning back on the wall, making sure that everything from your tailbone to the back of your head is held as flat against the wall as possible. Next, place the backs of your arms on the wall just below shoulder’s height, with your forearms held out in front of you parallel to the ground. From there, keeping your arms bent about 90 degrees, externally rotate them until the backs of your forearms, wrists and hands make contact with the wall. If you can do that, continue the drill by sliding your arms up the wall as high as you can, without anything losing contact with it. This includes your lower back; be sure not to arch your back and gap it away from the wall in an effort to get your arms up higher. Lower and repeat until you’ve completed 8-10 reps.

What it tells you: An inability to even get your forearms onto the wall indicates that your internal rotators are way too tight. Start doing internal rotation stretches (pictured: broomstick stretch) and external rotation strengthening through a full range of motion (pictured: 45 degree ext rotation). Failure to slide your arms up the wall to any degree means tight pecs and lats and/ or weakness in the upper back. In addition to stretching the muscles that are tight, start doing the prone Y raise (pictured) for 8-10 reps per set to help build strength in this area.

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AINING Reach, Roll and Lift:

Love those pull-ups and pulldowns? Then this drill is for you- although like the previous test, it will also help assess what’s going on at the shoulder joint.

To do it:

Kneel down on the ground sitting your butt back on your heels, with your chest as close to your thighs as possible. With your arms bent about 90 degrees, place your forearms and palms down on the floor right in front of your knees. Begin by keeping your right hand in contact with the ground as you slide it forward as far as you can. This should give you a nice stretch in the lats. Once your arms is completely extended, keep your butt and chest down as you rotate your palm up to try and face the ceiling (by turning your thumb outwards).

Hopefully, you will be able to get the entire back of your hand on the ground and palm facing the ceiling. Once there, keep your arm as straight as possible and lift it several inches off the ground without raising your chest, or bringing your butt away from your heels. Hold for a second, then lower back down and return your hand to the starting position and repeat with the other side. Continue alternating until you’ve completed 10-12 total reps.

What it tells you:

Once again, failing to turn your palm all the way up indicates tightness in the internal rotators of the arms. This can be confirmed by an arm that either can’t keep straight at the elbow when you attempt to lift it, or if you can’t lift your arm very high at all. Start stretching your pecs, lats and also work in the broomstick stretch featured above. If you can get your palm turned all the way up but can’t lift your arm, you probably need to strengthen the middle and lower trapezius with the prone Y drill.

Seated Rotation:

Gauges your ability to rotate through the thoracic spine (middle, upper back) with the hips in a fixed position.

To do it:

Sit down Indian style inside of a doorway, with your shins basically making contact with the frame on both sides. Holding a broomstick across your collarbone, sit up straight and tall as you rotate to your left, attempting to get the stick to make light contact with the wall. When you’ve reached your furthest point, return to the starting position and repeat to the other side. Continue alternating until you’ve done 10-12 total reps.

What it tells you: Inability to even get into the seated position indicates extremely tight hips, but we’ll get more into that in part two of this article on the lower body and core. Assuming you can at least sit properly for the test, an inability to turn enough to touch the door frame, or in some instances to turn very much at all, indicates limited mobility in your thoracic spine (middle, upper back). Ideally, you want your lumbar area (lower back) to act as a stabilizer while you rotate the upper part of your torso. Failure to do so can put you at risk for lower back injury when your hips are not locked down in a fixed position (such as when playing your sport), as you’ll likely increase the demand on this area to make up for the movement restrictions further up the chain. To fix this, start doing more thoracic mobility drills (pictured) and core exercises that incorporate upper body rotation with stabilization like the kneeling chop (pictured).

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Putting it all together

So, how’d you do? If you were able to perform all of the tests without a problem, great!

Keep doing whatever it is you’re currently doing from a training standpoint. If you didn’t fare so well though, you’ve got some changes to make- especially if internal rotation dominant exercises like bench presses, pull-ups and flys comprise the bulk of your routine. Even if you’re not currently experi-

encing any type of pain, keep building on top of this faulty physical structure of yours and I can practically guarantee that you will in the not too distant future. Because if you think these imbalances will miraculously just go away, you’re dead wrong. In fact, they’ll only get worse as you become bigger and stronger and keep adding more weight to your favorite lifts. Not to mention the compounding effects

that poor posture can have, courtesy of all that time you spend slumped forward while on your computer and texting. The choice is yours: take a step back and start fixing your body now, or run the risk of having and injury that you might have been able to prevent, put an end to your playing career.

Broomstick Stretch: Stand holding a broomstick between your right thumb first two fingers, resting on the back of your forearm. With your right arm help out to the side, reach across your body with your left hand and grab the bottom third of the stick and gently pull back until you feel a stretch deep inside the shoulder. Hold 30-60 seconds and repeat to the other side.

Knee supported External Rotation: Sit on an exercise bench with your right foot up on the bench bent 90 degrees and left foot flat on the floor. Prop yourself up with your left arm placed behind you on the bench, as you hold a dumbbell in you right hand, with your arm bent 90 degrees. Resting your right elbow against the inside of your right knee, begin with your forearm pointing downwards and then externally rotate your arm until the dumbbell is almost perpendicular to the floor. Hold for a second, then lower and repeat for 10-12 reps.

For more great strength and training information from Mike Mejia, Visit his website at www.basesportsconditioning.com

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INING Prone Y Raise:

Quadruped Thoracic Rotation:

Lie prone on an exercise bench with a small towel under your forehead to keep your spine in proper alignment. Begin by placing your hands down on the floor just in front of you, with your arms straight and thumbs pointed up. Next, reach your arms forward as long as you possibly can while using your middle, upper back to raise your arms up in a “Y” position as pictured. Lower and repeat for 10-12 reps.

Get down on all fours with your back flat and place your right hand behind your head with your elbow held out top the side. Keeping your lower back still, rotate your upper back as you reach down underneath your body and try and touch your right elbow to your left forearm. From there, rotate the opposite way as you try and bring your right elbow towards the ceiling. Be sure to keep your lower back still throughout so the rotation comes from the thoracic spine.

Kneeling Wood Chop: Grab hold of a straight bar, or long rope handle (as pictured) that’s attached to the high pulley of a cable station. Next, get into a half kneeling position with your left leg out in front of you bent 90 degrees and your right knee down on the ground. In this position you should be reaching across your body so that your left hand is holding the upper part of the bar, or rope and you right hand is on the lower portion. From here, use your core muscles to “chop” the handle down across the front of your body so that you start up over your left shoulder and finish with both arms down by your right hip. Hold for a second, then return to the start and repeat for 8-10 reps before repeating the sequence to the other side.

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Grow Healthy.

Step up your healthy lifestyle.

UnitedHealthcare is right behind you.

We all know that regular visits to the doctor are important. But growing healthy is about more than just doctor visits. An active lifestyle that includes exercise is an essential part of your overall well-being, including both your body and your mind. That’s why we provide members with the tools, resources and information they need to get active and stay motivated. At UnitedHealthcare, through our Oxford products, we’re committed to helping New York area members live well and grow healthy.

oxfordhealth.com Insurance coverage provided by or through: UnitedHealthcare Insurance Company, UnitedHealthcare Insurance Company of New York, or their affiliates. Oxford Health Plans LLC. Oxford HMO products are underwritten by Oxford Health Plans (NY), Inc., Oxford Health Plans (NJ), Inc. and Oxford Health Plans (CT), Inc. Oxford insurance products are underwritten by Oxford Health Insurance, Inc. © 2011 United HealthCare Services, Inc. © 2011 Oxford Health Plans LLC. UHCNY528490-000

PRO C Pro Corner - First Things First

A SABATHIA RETURN WILL COMPLETE YANKEES ROTATION BY : JOE PIETARO

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ankees General Manager Brian Cashman knew this day would come. A year ago, the New York Yankees were snubbed by Cliff Lee on the free agent market and had to resort to a much lower caliber Plan B. Stop gap signings of Bartolo Colon and Freddy Garcia were successful, but neither should be counted on for a repeat performance, if one or the other are even brought back.

But filling those two holes in the starting rotation is the least of Cashman’s problems. His own contract is up and the general manager is expected to be re-signed. So once Cashman is officially retained, he has to begin negotiating with another key left-handed starter. That is, if ace CC Sabathia opts out of his current deal in an attempt to shake the Steinbrenner family down for even more money than he has already earned from them. He is expected to do just that, a move that has been grudgingly anticipated since Sabathia had the escape clause included in the seven-year, $161-million free agent deal he signed in December of 2008.

There is no way that the Yankees can allow Sabathia to leave and that will be his biggest bargaining chip. Money is not much of a concern in the Bronx and especially since a guy like Sabathia is key in the quest for another title, the only goal the Yankees have every spring when they head north from Ft. Lauderdale.

kees managing general partner said in a statement. “It is, and always will be, our single goal every season. I assure you that this disappointment will strengthen our resolve to field a team in 2012 that can bring a 28th championship to the Bronx. That work starts now.”

While some organizations would have been content with the league’s best record and another postseason appearance, the Bombers have a higher ceiling. Collectively, they will never rest on their laurels and Hal Steinbrenner is already in the process of looking ahead and not behind.

Sabathia is the first course of business and that move will be necessary because there is nothing but question marks after that - even without Colon and Garcia in the conversation. Ivan Nova may have been impressive in his first full year as a major league starter, but can he repeat?

How about Phil Hughes? Consistency and staying healthy are the concerns with the young right-hander.

“I personally share in our fans’ disappointment that this season has ended without a championship,” the Yan-

If Hughes has some questions, then times that by 10 when it comes to A.J. Burnett. You never know what

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O RNER you’re going to get from start to start with him. But with so many other areas to focus on, Burnett may get another shot to get it together. Of course that depends on who will be ahead of him in the mix, lessening the expectations and pressure on the former Met farmhand.

Flags and rings are expected in the Bronx and selling a few playoff tickets means less to the Yankees than any other franchise in sports.

Only when a ticker tape parade is part of the fall does it matter. But that will not be the case until the starting pitching is improved.

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