Northern New Jersey Fall Vol 2 by Ultimate Athlete Magzine

Edito Letter From The Editor

Letter from the Editor:

“All I ask is that they try their best.” Several coaches I’ve interviewed for this edition of Ultimate Athlete said that. Coaches from all sports at all levels, not just high school, say that all the time. Although it’s almost a cliché it’s true, especially at the high school level of athletics. Most of the players who perform at this level probably won’t go on to play sports at a Division I college and those who do have a slim chance of ever playing their sport professionally, but that doesn’t mean that the effort they put forth should be anything less than their best. Coaches and players from the peewee level to the professional level always seem to talk about their athletes doing their best. But what does that really mean? It means persevering. If a soccer team is losing by three goals in the final minute or if a batter is down to his or her final strike in the bottom of the ninth inning they have to continue to play as if they have a real chance of winning. The 2004 Boston Red Sox exemplify this extremely well. Yankees pitcher Mariano Rivera walked Kevin Millar in the bottom of the ninth inning in game four of the American League Championship Series. Dave Roberts came on to pitch run for Millar and stole second base. The Red Sox went on to become the first and only team in Major League Baseball history to win a best-of-seven series after being down 3-0. They never gave up and they won their first championship in 86 years. It means not being afraid of failing. Coaches and players constantly talk about not being afraid to fail. Teams who went winless the previous season believe they can win this season. Runners said they could set a new personal best time for a five-kilometer race. These young athletes’ aspirations may be realistic or they may not be. Regardless of the degree of their practicality, these goals are ones that the athletes have set for themselves. They have made the decision to practice during the off-season, to run an extra mile, lift weights for another hour, or run passing routes with their quarterback everyday all summer. Making wise decisions is part of trying one’s best. Being able to look at a situation and determine what the best course of action is part of being mature. Most of the kids I’ve spoken to are some of the wisest individuals I have ever met. They know what constitutes a good decision and what doesn’t. They are not afraid of making a wrong decision. They are not afraid of failing. They understand what the consequences are if they miss a ball, overrun a passing route, or don’t try their hardest, but they are not afraid to make a decision, even if it the wrong one. They move onto the next play and are wiser for their mistake. These athletes are too focused on trying their best to worry about failing. And they should be applauded for that.

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Ultimate Athlete Magazine (ISSN 1931-5295) is published 12 times a year by Ultimate Athlete, Inc., 40 Woodbine Avenue, Northport, New York 11768. All contents copyright 2009 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 the properties of their respective owners. Although the writers and the publisher have exhaustively researched all sources to ensure the accuracy and the completeness of the information contained in this publication, we assume no responsibility for errors, inaccuracies, omissions, or any inconsistency herein. The opinions expressed in all materials are those of the authors and do not necessarily represent those of Ultimate Athlete, Inc or Long Island’s Ultimate Athlete Magazine.

Fall Volume II

northern NJ EDITION

Conten

nts FEATURES Features

10 Pequannock Field Hockey

14 Don Bosco Football

16 Hawthorne Soccer

22 Kearny

Cross Country

O C

26 Sports Psychology Self Confidence

30 Ridgewood

Gymnastics

32 Pro Corner New York Jets

34 Training Why Weight

36 Wayne Hills Football

40 Xenith

Helmets

44 Wayne Valley Volleyball

48 Nutrition

Feeding your muscles

SHUTTER

SPEED

>>> A Pequannock field hockey player fights against her opponent for control of the ball.

Photo by Audrey Kerchner

By Daniel Hubbard Photos by Audrey Kerchner When Carol Schoen became the field hockey coach at Pequannock High School Lyndon Baines Johnson was president. Schoen takes a simple approach to the way she coaches the team. “My philosophy is that I’m here to teach them to go out there and do their very best in everything they do, whether it’s practice or in a game and for them to be responsible in everything they do through their lives,” Schoen said with a smile. “Being committed, being dedicated, working hard. I think all the things that are necessary to carry on a successful adulthood can be learned through sports.” Schoen has won more than 500 games in her 43 years heading up the program. She’s won two state championships since she started coaching in 1967. Schoen and a friend flipped a coin to determine who would coach the basketball and field hockey team. Schoen was supposed to coach the basketball, but ended up coaching field hockey instead. She said decision worked out for the best. Schoen has seen the landscape of women’s sports dramatically change during her career. Women’s high school sports used to be nothing more than organized after school activities. Inter-scholastic sports programs, conferences, and leagues did not exist when she was in high school. Title IX helped to change that. It helped make it possible for interscholastic women’s high school sports to exist. The legislation was part of the Education Amendments of 1972. “The first year I taught here it was called a play day, you played field hockey or basketball, but girls’ sports weren’t recognized,” Schoen said. Girls’ fall sports leagues starting forming in the early 1970s. The Golden Panthers went 7-0 in their first year and were league champions by their third year. Schoen won state championships in 1983 and 1985. Although the sport has remained popular within certain communities and schools, it is becoming more and more difficult to get and keep players interested in the sport. “When I first started to coach here, kids didn’t own cars, they didn’t have a job. The kids who came, they were so excited to have something to do after school,” Schoen said “The kids of today have so much on their plate, they’re involved in so much.” There weren’t any summer camps or club teams for field hockey players in the 1960s or 1970s. Kids didn’t have the opportunity to specialize in sports like they do now. Young athletes used to be two- or

three-sport athletes. Now between club teams and summer camps, kids are playing one sport all year around. Junior captain Michelle Fallon wants to play field hockey for a Division I college, a goal she said is realistic thanks to Schoen. “She taught me everything I know about field hockey,” Fallon said. “I attended her clinics when I was younger. She has such a passion for the sport and that comes across so clearly.” Schoen runs field hockey clinics for thirdthrough fifth-graders, but the sport isn’t as easy for kids to play as soccer or other sports. Soccer and cross-country require minimal equipment, if any. Field hockey requires its players to use equipment and a unique set of skills that are much different than the skills required to play tennis, soccer, or basketball. “I’m losing girls earlier and earlier,” Schoen said. “I do have a couple of girls who play nothing but field hockey.” The technology of the game has changed since she joined

“Now you’ve got teams where the level of play is much higher,” Schoen said. At the start of practice Schoen has the girls jog in the gymnasium. “Come on ladies, let’s go, run,” Schoen said. “Pick up the pace. Let’s go!” Being on Schoen’s team, or any sports team, requires commitment. “A job, your family, there are things you just can’t walk away from,” Schoen said. “For these kids, this is something they can’t walk away from and they need to realize that.” Potential captains must apply for the position and be nominated by their teammates. “It’s not about popularity,” said Kelsey Dudgeon, a senior captain. “It’s more about leadership.” Schoen wants her players to earn the position and, most importantly, have the respect of their fellow players. “I ask the players to be honest and fair,” Schoen said. “It’s not about who their friend is.” This year’s team is comprised mostly of juniors and seniors. The players have a great deal of respect for Schoen. “It is an honor to play for her,” Dudgeon said. “There is not one thing you could ask her about field hockey that she doesn’t know the answer to.” Schoen walks up and down the sidelines at practice, constructively criticizing her players, letting them know how they can improve their skills. She is very energetic. “It’s contagious,” Dudgeon said. “She is a really big reason why I play. She just makes it a lot more fun.”

By Daniel Hubbard Photos by Sal Forgione Don Bosco football coach Greg Toal has a stoic look on his face during practice one October afternoon. He stands among a sea of maroon and white on the Ironmen’s field and just watches his players practice. He stands away from the action. His assistant coaches are right in the thick of things. They constantly say things to the players. Picking up blocks, rushing the quarterback, running a passing route. These are some things the coaches ensure the players do well, among a myriad of other tasks. Toal doesn’t say much, seeming almost aloof while his players prepare for their next game. Then something happens. “No, no, no, what are you doing,” Toal yells as he

walks over to a player. “Do it again.” Practices are intense, running almost at game speed. Some players watch intently from the sideline, taking in what the first-teamers do. Other players don’t. The coaches don’t like that. “Let’s go. Hey junior varsity players wake up and help us out here,” Toal yelled over to the sideline. “Don’t just stand around and look like you’ve got nothing to do. Help us out.” Toal and his staff are doing more than coaching these young men about football. It’s more than that. They are instructing them on how to behave, how to act, to pay attention on what’s going on around them. The coaches don’t be-

little or yell at the players to embarrass them. Toal just wants his players to try their best. “He’s not talking about every little thing, but what he does say is so important,” junior wide receiver Mike Yankovich said. “You definitely listen to what he has to say.” Some players said that the way Toal and his coaches work in practice is a good thing. They are hard on the players, but in a good way. It goes beyond constructive criticism. It’s about excellence and doing your job correctly. “What we do can’t be good enough, we have to come out here and work hard everyday,” Yankovich said. “The principles [Toal] teaches us, they’re not just about football, they are about life. He’s a great motivator.” That motivation works. The Ironmen show up to play their best for every game. “We played quality opponents who came to play every game,” Toal said. “We just have to go about our business, be ready to play every game, and get ready for the state playoffs.” Don Bosco is averaging 74 passing yards, 128 passing yards, and nearly 40 points per game. The team is ranked number one in the country on maxpreps.com and number seven in the Xcellent 25 High School Football Rankings. Toal said there are several players who have been “pleasant surprises” for the Ironmen this season, including Yuri Wright, Jabrill Peppers, Francis Radici, and Alquadin Muhammad. “They have worked hard this season,” Toal said. “It has been a pleasure to work with them.” The season has gone the way Toal expected it would go. The team was 5-0 as of deadline. The Ironmen beat Ridgewood High School 35-14, Bergen Catholic 38-18, and trounced Kennedy 58-6. Running back Paul Canevari scored two touchdowns and ran for 120 yards. The defense did not allow a first down until the third quarter. Canevari is on maxpreps.com’s short list for National Player of the Year. As of Oct. 11 he had 1,011 yards and scored 11 touchdowns. Trust is an integral part of the Ironmen’s success. “That’s what the coaches preach out here, that you have to trust your teammates,” Yankovich said. “I trust my teammates.”

Yankovich also implicitly trusts Toal and the coaching staff. “We’ve got the best coaches in the nation here. They work hard everyday for us,” Yankovich said. “They are not in it for themselves, they’re in it to see us succeed.” And succeed they have. The Ironmen have won six state championships in 11 seasons with Toal at the helm, including four consecutive Non-Public Group 4 titles. Some teams might not try as hard the season after winning a national championship. That is not the case with the Ironmen. The offense and defense will work on the field for a while. After this the special teams get on the field and practice different formations. Extra points, short kicks, long kicks, squib kicks, and onside kicks are all practiced. Players then practice blocking punts. Varsity bench players and junior varsity team members watched from the sidelines while long snappers and punters practiced with one another. “Get behind the wall,” one coach yelled to a kickoff returner. “Fill the lanes, fill the lanes,” another coach said to other players. Practices can be very tense, much more so than other high school football practices. That tension gives practice an almost militaristic feel. But that discipline and dedication to excellence are designed to help kids beyond the football field. After practice was done the players gathered around the coaches. Toal addressed the team about being responsible academically. He asked if anyone was failing a subject. Everyone was silent. It shows that Toal cares about what happens to his players off the field. He is not only investing in the players as young men off the football field, he cares about what happens to them in the classroom. He wants them to grow up to be disciplined men who always try their hardest. “They take pride in what they do with us,” Yankovich said. “They love us and it definitely makes you want to work hard for them.”

M By Daniel Hubbard Photos by Audrey Kerchner

Members of the Hawthorne boys’ varsity soccer team make sure they keep their focus on winning. The team won back-to-back double overtime games this season on consecutive days. While some teams might have gotten on an emotional high after the first win and not played well in the second game, the Bears didn’t. The Bears’ game is predicated on solid play from the goalkeeper, playing defense well, and playing excellent transition offense. Second-year coach Ryan DeFeo said he has learned a lot from watching other coaches on the sidelines. DeFeo coached the junior varsity team for five years before taking the reigns of the varsity team. The team finished with an 8-11 record last season, the Bears’ best record in 10 years. As of deadline, the team had a 7-1-1 record. “At the junior varsity level we focus on developing the building the kids’ skill sets,” DeFeo said. “At the varsity level we are more geared toward winning and competition.” There are 16 seniors on the team this season. “You can’t play scared,” DeFeo said. “Good teams find a way to win good, bad, or ugly. We don’t blame the referees and we don’t blame anyone else but ourselves. We just impute our game plan.” Players on the team make sure they are accountable for their actions. “We own up to our mistakes and fix them,” DeFeo said. “Everybody has to leave their ego aside, you can’t have an ego.” DeFeo could be called the Boy Wonder of soccer coaches. He’s 28 and brings a youthful optimism and outlook that more seasoned coaches might not possess. Winning excites DeFeo as much as it does his players.

“I try to take a lot of stuff in,” DeFeo said. “I try and talk to the other coaches in the league. I ask questions. I don’t want to come across as arrogant. I’m open to any kind of suggestions. Last year was difficult. I feel much more comfortable this year. I can focus more on game planning and strategy. It’s a different mentality at the varsity level. I’m learning how to keep my emotions in check. I think the benefit to being a younger coach is that I’m fiery. For me, coaching is a daily learning process.” Trust is an integral part of success for the Bears. “He’s full of confidence and he has confidence in us,” senior captain Joseph Corasaniti said. “That gives us the ability for us to go out there as a team and conquer whatever we have to do.” DeFeo said that one thing the boys have to do believe that they are a good team. The seniors and juniors on the team were used to losing and that can be a difficult thing to erase from one’s memory. “Everyone’s nervous to make a mistake,” DeFeo said. “What I tell these guys is that I’d rather see you make a mistake being aggressive and playing your game than playing tentatively and not playing your game. If everybody does his job, then you’ve got nothing to be worried about or be ashamed about. I give them a lot of credit for their desire to win this year.” DeFeo wants his players to be honest with him because he is honest with them. “He expects the team to be prepared, that we try our hardest because he tries his hardest,” said senior captain Joseph Corasaniti. Players have to be honest enough to admit when they messed up and then move onto

the next task. It wasn’t the first time they messed up and it won’t be the last. “Everybody here wants to win and everyone wants to do well,” DeFeo said. “Everyone has to check their egos at the door. It’s hard because they are teenage boys and everyone wants to get their name in the paper the next day. You can’t have an ego and play sports. The best 11 guys are going to be on the field, it’s not based on age.” Some players have played for DeFeo when he was the junior varsity coach. Senior captain Steven Pruiksma isn’t surprised at how well the team is performing this season. Some of the kids have played together for 10 years. “We want to be better than we were last year,” Pruiksma said. “We best ourselves up when we lose.” DeFeo’s players enjoy playing for him. “He’s a fresh face. He’s that motivating factor that we’ve always been looking for,” Vitello said. “We have great respect for him and will do whatever it takes for us to win for him.” Vitello played for DeFeo on the junior varsity team for two years before moving up with DeFeo to varsity. “We want to win so bad. This year coming in we knew it was going to be our final year playing together,” Vitello said. “Everyone has one goal: To win. Everyone picks up on coach’s personality. He’s got that will to win. We’re all playing as hard as we can.”

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Fear can be a good thing in sports. The fear of failure, of disappointing your family, friends, and teammates can be a motivational tool for some athletes – athletes like Cayleigh Solano. “A little bit of fear is a little healthy,” said Jim Cifelli, Solano’s cross-country coach at Kearny High School. “It’s more being afraid that you’re going to disappoint those around you. You’re disappointed that you let yourself down and your coach and family too; it’s a lot of pressure to bear.” Cifelli said Solano bears the pressure of being a top runner well. She is the top runner on the cross-country team and an anchor of the school’s track and field team. She won

the 1600-meters and 3200-meters in last year’s Hudson County Indoor Championships and finished second in the 800-meters. “She has a great deal of self-motivation,” Cifelli said. “She has a desire to excel and a strong desire to please people around her and I think that’s a good thing. I expect her to run very well.” Cifelli designs his practices to be competitive for his runners, something that Cifelli said has made Solano into the runner she is today. As a sophomore, she had older, better, more experienced runners to chase after. Now she is the one who is being chased. She and the other runners on the team feed off of each other.

“I’ve always felt that it’s good to be competitive in practice. It’s difficult for runners to push themselves when they are running alone,” Cifelli said. “Anybody who wants to be a good runner has got to be competitive and you can’t turn your competitiveness off in practice and then go and be competitive at a meet.” Solano, a senior, had to make some adjustments to her running style last season. A runner she would chase after in practice graduated. She was suddenly alone with no one to chase after. “I didn’t know how to pace myself for cross-country. It didn’t hit me until the first day of practice,” Solano said. “I felt all of the pressure.” But Solano has made the adjustment well and feeds off of her teammates. Although runners receive individual times in cross-country, there is a team aspect to the sport. “We’re always pushing each other,” Solano said. “They are the one’s chasing me and they’re making me better and I’m making them better.” Solano uses that to keep her going during a race. “I look at the girl ahead of me. I think ‘She’s just as tired as I am and she’s in just as much pain as I am, so what’s making her beating me?’ I look at the person behind me and think ‘I’m not going to let this person catch me, but I’m going to catch that person in front of me.’” Cifelli said although Solano and her teammates feed off of each other well in practice, running in a race is different. The competition is much different at a meet than at practice. “It’s easy to believe in yourself at practice, it’s another thing to stand at the starting line with some of the best girls in the country, that’s something else,” Solano said. “All I ask is for them to run the best they can.” Solano likes the fact that Cifelli is honest with her. As a junior she had a time of 23 minutes and 30 seconds in the county championship. Cifelli said she was nervous, but knew she could

have run better and told her so. Solano learned a lot from the experience. “He doesn’t sugarcoat anything,” Solano said. “He knows when you don’t run as hard as you can and you know that when you didn’t give it your all you let him down.” Solano approaches the way she runs in her two sports differently. “In cross-country you have to pay attention, you can get caught up looking at everything around you,” Solano said. “In track, you’re giving it your all for smaller portions. You have to pace yourself mentally and physically.” For high school athletes like Solano, being a top athlete and a top student can be stressful. “It’s a lot of pressure to bear,” Cifelli said. “In school, the athletes bear the pressure and for an athlete who cares and who wants to be an elite athlete, the pressure is only greater.” But it is that desire to succeed that makes Solano the runner she is. Still, every athlete has his or her difficult days. “Those days are tough,” Solano said. “You’re disappointed in yourself. The results weren’t what you wanted, but there’s not a single race where I don’t try my best.” Going through difficult times helps develop perseverance, which helps develop character. This is one of the ways cross-country has made Solano grow and mature. She took a particularly difficult class and had to work extremely hard to earn an “A” for the course. “I wouldn’t have done that if I didn’t start running,” Solano said. “I won’t give up on stuff as easily now. I’ll keep going until I get what I want.” Perseverance, gumption, and being proactive. Those are things that runners must learn to develop. These character traits will not only serve Solano well as a runner this season, but for the rest of her life. “You can’t give up on anything, you have to go after what you want,” Solano said. “You can’t just sit back and think ‘It’ll come to me.”

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Story By: Daniel Hubbard Photos By: Sal Forgione

Dedication to one’s sport is something every athlete must possess. It’s also something coaches must possess. Ridgewood High School gymnastics coach Karen Mendez is dedicated. She recently missed a day of school because she was sick. Her team had a competition that day, but she didn’t miss it. Mendez cheered her players on from the stands. “She always makes sure she’s there for us,” said Nicole Granert, one of the team’s two freshmen. Mendez, a Ridgewood alumnus and former gymnast, knows the demands that a gymnastics season is a grueling couple of months. Team activities begin at the end of August and competitions begin

the second week of September. The Maroons boast a 19-member team this year, including 10 sophomores. Five girls from each team compete in four events at competitions. Girls may compete in more than one event. The top three scores from every team count towards the team’s overall score for an event. The team with the highest total score wins that event. “I think that it is better to have people on the team who are in it for themselves and for the team,” said Taylor Pedersen, a senior. “You always want to help the team out, but I think it’s good to be in competition against yourself. If you get an 8.5 you want to try to get an 8.6 in your

next meet. You want to keep progressing and while you’re progressing you’re helping the team.” Mendez encourages her players to continually try new tricks and develop new routines. “We talk about higher jumps or more twists and we work those into a routine for the girls,” Mendez said. “It could take a day to get a skill or it could take a year or two to get a skill down. If you’re someone who easily gets down it’s hard to be a high-level gymnasts.” It can be difficult sometimes for Mendez to watch one of her girls during a competition. She knows that she can’t really communicate much with them and

help them out once a routine as started. “It is frustrating because there isn’t that constant dialogue between a coach and a player. All I can do really is cheer them on,” Mendez said. “There are times when a girl worked so hard and they landed a trick five times the day before and they get to a meet and their foot slips and they lose half a point. That can throw off their entire routine.” Having such a large team gives Mendez the opportunity to mix up lineups for each event. “She really pays attention to who tries the hardest in practice,” said Sarah DeVita, a senior and co-captain. “She rewards people who try hard in practice with a chance to show off their routines in competitions.” If a girl has done her floor exercise routine well that week in practice Mendez rewards that effort by putting that girl on the floor the next competition. “We feel it is important to mix up ability levels. We have girls who have never done gymnastics before and we have girls who have been doing it for 13 or 14 years,” Mendez said. “We really like to mix up different talent levels, the different personalities.” Winning is not in the forefront of Mendez’s, or the girls’, mind. “It’s really the little victories that we celebrate,” Mendez said. “This is a team that is young and they’ve decided that they don’t want to put a limit on themselves.” Mendez does not overburden the younger girls on the team. She wants them to become adjusted to performing and wants them to be safe. “The freshman are always nervous coming in, they’re in a new school and on a new team, but they always fit right in,” Pedersen said. “We’re all like sisters. We do a lot of team building and bonding. Everyone likes each other so the atmosphere is always positive.” “In a sport where one little thing can throw off a routine, we work on being polished and clean,” Mendez said. “We try to have fun and smile out there. We don’t put too much pressure on them, we just tell them to focus on the little things and to just go out there, try their best, and have fun.” The girls have a great deal of respect for their coach, each other, and their opponents. “We really appreciate each other,” DeVita said. “It’s easy to come to practice because we know that if someone is having a bad day, the rest of us are going to build each other up.” The Maroons also cheer on their opponents, something that may seem foreign to participants of other sports, but not to these girls. The team helps their opponents by setting up and breaking down spring boards before and after a competition. “We cheer for each other. We sit down and we watch everyone perform and we cheer for everyone so they feel good about doing gymnastics,” Granert said. “I personally like it a lot. When you hear someone from the other team is cheering for you, it makes you feel good.” Cheering for the other team, helping with equipment, and demonstrating good sportsmanship go hand-in-hand with being a Maroon gymnast. “This team, we’re a family. That’s how it was when I was a gymnast here,” Mendez said. “We consider all the other teams to be extended family so we’re going to do what we can to help the other teams. We will do whatever we can to help our extended family.”

UA Training

By Mike Mejia, CSCS

I absolutely love lifting weights. In fact, over the course of the past twenty-five years, I can honestly say that the number of days I’ve spent “pumping iron” far outweigh those that I haven’t. To me, there’s nothing like the feeling of iron in my hands as I challenge my body to become stronger and leaner with each passing day. I like the way it makes me feel, the increased physicality it brings to my daily life, and the visual results aren’t too bad either. Given my obvious proclivity for this time-honored form of conditioning, I completely understand why young athletes are so quick to rush

into the weight room. I’m here to tell you though, it’s a mistake and one that can often lead to serious long term consequences. Please do not misconstrue what I’m saying here; I’m all for strength training, and think it’s important for young athletes to get started with it sooner, rather than later. The problem is that most kids, as well as many coaches and parents for that matter, think that strength training and weight training are one and the same. The simple fact is, nothing could be further than the truth! Weight training, as the name implies, involves the use of external loading (usually in the form of free weights and machines) as a means of increasing both size and strength. Strength training, on the other hand, refers to the process of getting stronger as a result of repeated exposure to some type of resistance. It doesn’t matter if that resistance comes in the form of

rubber tubing, medicine balls, rocks, sticks, or even your own body weight. As long as said resistance imposes enough of a physical overload on your body, you will become stronger. By now you’re probably thinking, “But if it doesn’t matter what type of stimulus it is, why are you so against young athletes lifting weights?” There are actually a number of reasons, most of which have to do with injury prevention and optimizing athletic development in one way, or another. Not that I’m amongst those who feel that weight training is somehow inherently “dangerous”. Numerous studies over the years have shown that although adolescents are indeed at increased risk for growth plate fractures, a well designed, properly supervised strength training program, is in fact, safer than many forms of sports participation. The problem is; many of the programs that kids engage in are often not well designed, or properly supervised! And, as far as athletic development is concerned, when kids rush into weight training, before building a sound base of stability and mobility, they often incur strength imbalances and/ or movement restrictions that limit their athletic potential. This is precisely why I mandate that all the athletes I work with, regardless of age, or ability level, must first master training with their own body weight before moving on to any form of external resistance. Think about it for a minute, if you can’t do a simple body weight squat without your knees pinching together, or your spine rounding forward, or visibly shifting your weight to one side, what sense does it make to place a loaded barbell on your back? Or, how about the legions of kids that rush to the bench press, without being able to do a single push-up with proper form? Now granted, they may not necessarily get hurt right away- largely because they have the resilience of youth on their side, but over time, situations like these become precursors to injury. Before you know it, these athletes have developed significant strength imbalances and restricted their movement to the point where it becomes a liability on the playing field. Just in case you’re wondering, weight machines do not offer a better alternative. In fact, in many ways, they carry with them even more potential dangers than free weights. The problem with most machines is that they offer two dimensional resistance, and we live in a three dimensional world. What I mean by that is, when you’re on a machine, more often than not all you have to do is move the weight along some predetermined path. You’re required to exert force to get the weight moving in one direction and then control it as it comes back towards the starting position. What you’re not required to do, however, is stabilize the weight in any appreciable way, or ensure that both limbs are working at an equal rate. This means that if there are any existing strength

imbalances, training on machines will only make them worse over time. Most importantly though, this simply isn’t the way our bodies were designed to move. When an athlete exerts muscular effort on the field of play, he or she doesn’t do it along some predetermined path. There’s a constant interplay between stability and mobility that you just can’t replicate on traditional weight machines. The lone exception being cable based systems like Keiser and Free Motion equipment. Another big problem with machines is that they promote muscle isolation. Hopping on some state-of-theart gizmo and focusing on pumping up your pecs, or your quads might help you look a little more “buff”, but it will do next to nothing for your ability to run, jump, shed a block, or maintain your balance while attempting to elude a defender. That’s because our muscles weren’t designed to move in isolation, but rather as part as part of a larger kinetic chain. Everything from throwing a ball, to teeing off on the golf course, involves a complex sequence of muscular actions that we just can’t prepare for by isolating specific muscles. Not to mention that fact that doing so, might even increase your risk of injury. Think about it for a minute, if a chain s only as strong as its weakest links, and you’re constantly isolating your strongest muscles with exercises like bench presses and biceps curls, there’s inevitably going to be a breakdown at some point. That’s why when it comes to young athletes, I prefer a more systemic approach to strengthening. The following workout contains some of my favorite body weight drills for kids. Give it a try and see if it’s not significantly harder than the typical “gym based” approach many of you are used to. If you’re unfamiliar with any of the drills, log on to to my website at www.basesportsconditioning.com and check the “Exercise of the Month” archives and “Injury Prevention” section for complete descriptions and pictures.

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Story By: Daniel Hubbard Photos By: Audrey Kerchner

Chris Olsen takes a very simple approach to how he runs the Wayne Valley High School football team. “Each kid gets treated fairly,” Olsen said. Walking through the hallways with Olsen it is clear that he just wants players who try their hardest. He is very straightforward with what he expects from his players. He stops one player in the hallway and asks him why he is not at practice. He talks with a parent whose kid was out sick for a few days. He wants dedicated people playing for him because that is how he coaches. He addressed players through the public address system at the annual preseason maroon and white game. He didn’t shout or yell, but he encouraged those players who did the right things on the field and constructively criticized those who needed to be. “What works for one guy might not work for another guy and what works that day might not necessarily work the next day,” Olsen said. “It depends on a kid’s mood and what kind of day they’ve had.” Off-season workouts, seven-on-seven drills in the summer, getting to work at 6:30 a.m. and not leaving some days until after 11 p.m. are all part of the job. He credits his coaches with the success the program has enjoyed in recent years.

said.

“The amount of work the coaches have to put in to be successful is unbelievable,” Olsen

For the players, the hours they put in might not be as long as the hours Olsen puts in, but he expects the same level of commitment from his players as he gives to the program. “Especially in a sport like football where, on every play, 11 guys have to all do the right thing,” Olsen said. And you can’t argue with the results. Six state championships and a 55-game winning streak put the Patriots in an elite group of schools. The players wear shirts that say, “Roll a 7!” for a seventh championship ring. Posters with “The Ring is the Thing” on them hang in the locker room. But Olsen treats his players and coaches the team as if the team hasn’t won anything. He keeps his players grounded in the moment. He doesn’t make them dwell on the past and get caught up in what’s to come. His assistant coaches and him have one goal week to week: focus on the next opponent. “We prepare them for what they are going to see on both sides of the ball,” Olsen said. “We’re not too philosophical about it.” During a film study Olsen gets right into it. “Pay attention. We’ve got to know what were doing and know exactly where we’re all going,” Olsen said. “We’ve got to look sharp.” Olsen said that the team, who, at press time, was 4-0 and playing well, there is still room for improvement. At times Olsen sees things he really likes from his team. “Just when I think we’re getting better we make some mistakes,” Olsen said. “Missing blocking assignments and some failure to recognize things at time. There have probably been some mental mistakes and probably some careless

mistakes. Usually in high school the teams are pretty evenly matched and the team that makes the fewest mistakes has a better chance of winning.” Players are given DVDs of game film to study, something that not all football programs do. Some players learn through visualization, others through repetition on the field. “It’s no different than teaching,” Olsen said. “We’ve got to find a good way to teach each kid and get the best out of them.” Finding the correct combination of players to put on the field can be a tumultuous process, for the coaches and the players. Vigilance, perseverance, and humility are all part of the process for all parties involved. “Kids want to win, but they want to play. It’s very simple: If you want to play you’ve got to be the best guy at your position,” Olsen said. “There’s always a reason why someone is a starter and why someone is a backup. Depth is huge. We’ve had kids come in and step up and you try and build that into a program. They might not be as good as the person who they are replacing, but you can’t fold up the tent just because someone gets hurt, you’ve got to have someone else ready to go.” Practices are run with crisp efficiency and intensity. “Down, down, down,” assistant coach Chris St. Genis said during a tackling drill. “Squeeze, 38 squeeze, squeeze!”

Players are separated into groups. One group works on kickoffs. Another works on rushing the quarterback. Some players work on offense, others on defense. “Why would you give up on that,” Olsen asks during a passing drill. “If the ball’s a little long you keep running toward it. The moment you outstretch your hands you slow down. Go to the ball.” Olsen and his coaches are not afraid to be honest with their players. During one drill an offensive lineman incorrectly blocks a defensive player. “What are you doing? Why are you doing this,” Olsen asks as he moves his arms up close to his face and stands next to the player. “You’ve got to put your arms out like this,” he says as he demonstrates the correct blocking technique to the player. “He treats everyone the same,” said K.C. Kardux, a senior defensive end. “He teaches you not only about the game of football, but teaches you how to become a better person.”

Story & Photos By: Daniel Hubbard

Communication is key to a volleyball team’s success. The six players must be able to tell each other who is going after the ball. One miscommunication can mean the difference between who wins a game. Players must be able to talk to each other, and their coaches, off the court as well. “You have to talk to each other,” Wayne Valley volleyball coach Jason Carcich said. “Volleyball is about being comfortable with each other.” Carcich wants his players to be comfortable with each other and him. Although there are other team sports that athletes participate in, baseball, football, and basketball for instance, there is something that separates volleyball from those 44 sports.

“This is a team sport in every sense of the word,” Carcich said. “I can’t do anything unless a girl decides to pass the ball and if my center can’t get the ball to my hitters effectively, then my hitters can’t put on a show so this is a team sport and decisions are made like that.” Carcich wants his players not just to communicate with each other, but to communication with him as well. “I’m very upfront with them. I think it’s very important because I only see them for four years,” Carcich said. “We talk about perseverance.” Carcich has learned throughout his tenure how to communicate with his players. He knows different players learn different ways. Some respond well to a fiery, loud method of coaching, others want someone who is quieter and will speak to

them individually. The lessons are often learned when someone on the team makes a mistake. The team lost a close match against DePaul Catholic. But rather than get upset and frustrated, the team, and Carcich, used the loss as motivation. “We learned some lessons, we learned how we are going to respond to stress,” Carcich said. “I’d rather we learn all these things about ourselves now rather than later. We lost, but we learned so many things about ourselves because of it. Let’s bring everything to the surface and face our problems.” Carcich has enjoyed much success during his coaching tenure. The girls’ team won four county championships between 2005 and 2009. They lost in the county finals in 2007. This year will be his

16th season coaching the boys’ team. “After we lost the championship in 2007 one of the coaches here said in a meeting that we had a nice run, as if to say that it was over,” Carcich said. “I went back and told my girls that and they didn’t like that. I’ve always found a way to motivate them.” This year’s team, however, doesn’t need much motivation. “They are so worried about not winning they stress out about it,” Carcich said. “A loss doesn’t mean you’re a bad team and a loss doesn’t make you drop out of the running, but they want to win so badly. My job is to teach them to control that.” Carcich’s players have a great deal of respect for him. “I like his methods. He knows each one of us individually, how we are as people and how we are as players,” said Samantha Markowski, a senior and team co-captain. “He coaches each one of us the way we need to be coached. He knows how to translate things to each of us so everyone is clear on what they need to do.” Carcich just wants his players to work hard and try their best. He wants a player to give his or her complete effort. “There’s good teams, there’s bad teams. There’s good games and bad games,” said Kelsey Behnken, a senior and co-captain. “As long as you try your best there can’t be a bad game and these girls always work their hardest.” Carcich has learned a lot throughout his coaching tenure. “I used to think that time equaled success, that if we spent six hours in the gym practicing that we’d be that much better,” Carcich said. “I think I’ve found out later on in life that it’s more about the quality of the practice. Let the players’ bodies rest. I think you get better results that way.” He’s also learned a lot about himself. “I’ve learned a lot about who I am, who I would like to be, and how I would like to raise my own kids,” Carcich said. Carcich said volleyball has taught the kids how to make decisions for themselves. They are better equipped to work themselves out of difficult situations. These are not only important, and necessary, skills for being a top-level athlete, but for coping with life in the real world. “We’ll be in the middle of a game and something difficult will happen and the girls will look at me on the sideline and I’ll look back at them as if to say ‘I can’t help you.’ They have to figure out how to get out of those situations on their own,” Carcich said. “I’m not out there on the court with them.” Despite not being as popular as soccer, basketball, or football, volleyball can be just as exciting, if not more so, than those sports. “It’s great when people show up for a big game and they come up to me when it’s over and tell me how incredible and exciting it was,” Carcich said. “I think people think that volleyball is more of a ‘physical education’ sport played recreationally. They’re not accustomed to the skill level these girls have. This is a skilled game.”

SPORT Sports Psychology

“The Secret to Team Building”

Establishing the essence of a team falls on the shoulders of the coach. It takes great skill and character to achieve team cohesion. Players often tend to grandstand, get jealous, demand attention or get lazy. And these problems don’t go away until they are addressed. Lack of team cohesion can easily destroy a season. So exactly how does one build a team into a fully functioning smooth running unit? This article addresses this issue.

“Team building is an art that all couches need to learn.”

W Coaching Staff:

We can learn much by studying the great coaches. Vince Lombardi was known for his toughness. Woody Hayes of Ohio State focused on preparation. Doc Counsilman, the famed Indiana University Swim coach, was known for his compassion and deep commitment to his swimmers. And UCLA’s John Wooden was a master teacher who was also strict and built character in his players. They were trained in politeness so well that they would leave the locker room spotless after every practice. He did this to teach them respect for their fellow man. The coach sets the tone and he or she alone is the one who will build a strong team. All great coaches are exceptional people with great passion, love of sport and integrity. But that is not all one needs to build a team.

“A coaches core values must be communicated to his team clearly and often.”

Problems and Threats to Team Cohesion: Despite the coaches’ best efforts to establish discipline, enthusiasm and core values things often go wrong. This produces frustration and anxiety in the coaching staff. Here are a few of the ways things go south.

Interpersonal issues like jealousy envy and cliques Lack of effort and laziness personal problems cause distraction Splitting of loyalties between coaching staff

Injury, Slumps

A player’s

TS Psy “Team rituals like dinners of pre-game talks bond the team together.”

T W

The Team Legacy, Tradition and History: Another factor in team building relates to its legacy. Players must be allowed to see the team’s history and its achievements. Go into the Yankee locker room and you will see trophies, banners and photos of past champions. The tradition of a team can serve to inspire, direct and motivate a team. A coach can encourage hustle during practice but visual reminders of what the team has done and what you expect is a subtle and effective way to keep the message in front of them at all times. It is yet another way to build team cohesion.

T Team Rituals:

There are many ways that a team can bond. We call this the team rituals and it includes team dinners, scavenger hunts, pre-game talks, team prayers, halftime talks and post game talks. Al Pacino captured the essence of an inspirational pre-game speech in the film Any Given Sunday. Al Pacino as Coach “Tony D’Amato gave an impassioned speech minutes before game time and rousing them to battle for ‘every inch.’ When a coach can speak from the heart like this it will bond the team. . The team captain is another important role. Every team has a captain who guides and inspires the team. They lead by example and the captain is usually the player that is admired the most by others but who does not produce jealousy. And if the team captain fails to be a selfless leader, the team will suffer. Other team rituals include pre-game dinners, and other bonding experiences on and off the field. While each team uses team rituals the unique way in which they do is critical in order to maintain a positive team dynamic. Research in the military shows that bonding is best in small groups of 3 – 6 men each and this strategy is now being used in college football. Teams are sent away to boot camp to instill trust and group bonding.

What to Do to Build a Team: When you look to answers it is easy to see that a key ingredient that cures this issue is open communication. Coach Coughlin of the NY Giants turned his tenure around when he put into effect ‘The President’s Counsel’ where his top players had a chance to air grievances with him. Communication takes time but it’s worth it in the end. Every great coach does two things well. They spell out their rules and expectations clearly and say what needed to be said. And they also are able to listen to what players have to say. Great coaches talk openly and with respect and they listen carefully to their players.

Team building is a great art. It is one of the unchartered and under researched areas in sport but one that is key to winning. The intensity of team sports is unmatched. You can have peak moments nearly every game. But the problems inherent in team life are huge as well. Clear rules, solid values, team rituals and open communication are the pillars of great coaching. Best of luck with the season and enjoy it all. Bio; Dr Tom Ferraro is a noted Sport Psychologist based on Long Island who works with has worked with teams and individual athletes for twenty years. Carly Schwartz is a sport psychology intern attending William Smith College. They can be reached at (516) 248-7189 or at drtferraro@aol.com

Compe Competition Nutrition

FEEding your musclEs

By Sandy Sarcona

Competitive athletes want to be strong. When thinking of gaining muscle, most athletes assume loading up on protein will produce bigger pecks. It is true that we need protein for muscle, but taking in more protein than you need, will not equal muscle growth. In fact, too much of this macronutrient will either be used for energy or stored as fat and can even add stress to your kidneys. To build muscle, you first must be developmentally ready and then you can combine a workout program that includes strength training along with adding extra calories to your diet; start with 500 additional calories each day.

HErE arE somE stratEgiEs to add Extra caloriEs: • Eat frequently. Pack portable snacks like fruit, cheese sticks, crackers, trail mix and energy bars to eat throughout your school day. Have one between breakfast and lunch and one before your workout. If you have a long bus ride home then plan on having a recovery snack as well.

EnErgy packEd snacks • 1 Cup Shelf Stable Chocolate Milk (portable aseptic box) • Energy Bar • 1 Yogurt Container and a Banana • Cheese Stick and Crackers • Fig Bars and 1 cup Shelf Stable 2% Milk (portable aseptic box) • Cereal (bag it in a Ziploc) • Trail Mix of Cheerios or Life, Nuts, Raisins, Small Pretzels (bag it in a Ziploc) • Apple Slices (can be bought bagged and preserved) and Peanut Butter (in the “to go” container)

etition BEgin witH BrEakFast

makE HEaltHy cHoicEs

Eating your first meal soon after you wake up will give you a jump start on getting the extra fuel you need for the day. A bagel, peanut butter and jelly sandwich on whole wheat toast, frozen waffles, or cereal only take a few minutes to prepare and eat. If you love having extra sleep and have limited time, take that bagel or sandwich to eat on the bus, in the car or on your walk to school.

When aiming for additional calories, make sure that your food choices supply nutrients. Athletes have higher needs for carbohydrates and certain vitamins and minerals in order to keep the body tuned to run in high gear. “Empty calories” from sugary drinks and high fat desserts may cause a shortage in your daily nutrient load. Even though fruits and vegetables are low in calories, they are high in fiber and antioxidants; substances that will keep your intestinal tract healthy and your immune system in top shape. An athlete that suffers from constipation or one who gets sick a lot will not be a dependable team member. Don’t forget to drink water throughout the day and to consume a sports drink during your practice to stay well-hydrated. Practice hard and eat healthy and your muscles will make their mark.

load up on HigH-caloriE liquids Drinking your calories is quick and easy. Go for healthy options like 100% juice, milk, smoothies, vegetable juice, and milkshakes. High calorie liquid shakes: (mix ingredients in a blender) • Strawberry Smoothie: 1 Cup 2% Milk, 1 Packet Strawberry Carnation Instant Breakfast, ½ Cup Frozen Strawberries, 6oz. Fruit Yogurt, Ice Cubes • Chocolate Shake: 1 Cup 2% Milk, ¼ Cup Dry Non-Fat Milk Powder or 1 Scoop Whey Protein Powder, 6oz. Vanilla Yogurt, 3 Tbsp. Chocolate Syrup • Peachy Orange Cream: 1 Cup Orange Juice, 1 Cup Vanilla Ice Cream, ½ Cup Frozen Peaches (fresh or canned) • Peanut Butter Banana Blend: 1 Cup 2% Milk, 1 Packet Vanilla Carnation Instant Breakfast, 1 Frozen Banana, 1 Tablespoon Peanut Butter