SportsXpress Hamilton Jan/Feb 2014 by SportsXpress

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January/February 2014 Hamilton Region Edition

editor’s notes Welcome to SportsXpress, a magazine all about local sports — players, teams, families, volunteers and fans. We publish real-life stories on the full range of community sports and include all ages and skill levels. Every fan, parent, and sports enthusiast can participate by sharing their experiences with other fans.

We want you to make SportsXpress your magazine and www.SportsXpress.ca your website, by sending in your comments, story ideas, opinions, articles and photos. Get in the game with us and be connected with your local community sports! Give us a call at 905-520-5509 or email us at CoachZ@HamiltonSportsXpress.ca

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Profiling community sports in words and photographs.

Entertaining, informative and engaging articles on local athletes, sports and teams.

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Highlighting all school sports and athletes.

Up-to-date information on what is happening in the area.

05 | More and St. Mary’s wibn third consecutive OFSAA gold 13 | Think pink! 25 | Charity volleyball game 30 | The game of pickle ball takes over Delta!

11 | Follow the jackets! 12 | Upcoming Hamilton Sports Events 14 | Combining community, compassion and the love of food

Cover Photo Credit: Gerry Graham

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January/February 2014 www.HamiltonSportsXpress.ca PUBLISHERS

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More and St. Mary's win third consecutive OFSAA gold By Larry Moko

Photos provided by HWCDSB

The Hamilton-Wentworth Catholic Athletic Association has pulled off an unprecedented triple-double in Ontario girls’ high school basketball. With their gold-medal victories, the HWCAA’s St. Thomas More Knights and St. Mary Crusaders each chalked up a third consecutive Ontario Federation of School Athletic Associations championship. The Knights took top honours at the Quad A level in Windsor, while the Crusaders captured the Triple A crown in London. For St. Mary, it was actually a fourth-straight OFSAA title because they were elected to compete against Quad A schools in 2010. The Knights defeated Scarborough’s Blessed Pope John Paul II Panthers 73-47 for the championship of this year’s 16team, three-day Quad A tournament. In London, the Crusaders also went 5-0, topping the Sarnia Northern Vikings 64-36 in the Triple A final. “Me and my assistant coach, Gillian Valvasori, actually watched the Quad A championship in between our two games today,” St. Mary’s coach Nate McKibbon said. “We were proud to see how well they played and how well they represented Hamilton. We were pleased to hold up our end of the bargain too. It’s another special day for Hamilton Catholic school basketball.” Against Northern, Amira Giannattasio and Christina Buttenham led the

Crusaders with 15 points each. Hilary Hanaka added 14 for the winners who turned up the defensive pressure in the second quarter and created turnovers, producing some easy points. “It was really the defensive pressure that turned the tide, got us going and carried us through to the final whistle. The girls did a fantastic job of just making sure that anywhere Northern turned they saw a St. Mary’s jersey. We were all over them,” McKibbon said. In their semifinal earlier in the day, St. Mary blasted London’s St. Thomas Aquinas Flames 69-15. The Flames were seeded fourth. The Crusaders, who outscored Aquinas 22-0 in the second quarter, got 17 points by Giannattasio, 14 by Buttenham and 11 by Taylor Randall. “It just proves how strong Hamilton high school girls’ basketball is,” More veteran Erin Burns said of the latest medal victories by HWCAA squads against the province’s elite teams. “I couldn’t be happier. One is

nice, but to have three is more than anyone could ask for. I’m so glad I got to experience all the wins with the girls on this team.” Canada’s senior women’s national team member Kia Nurse poured in 31 points and Abbey Clark added 20 for More in the final. More trailed 15-4 at the end of the first quarter before rallying to take a 30-27 lead into the intermission. “Kia got two quick fouls and was out of the game for most of the first quarter,” Knights coach Blaize DiSabatino said. “We knew we could come back from a deficit. We’ve done it before. We just didn’t want the deficit to be too large.” Although the entire More team played well this season, it was the contributions in all facets of the game by Nurse that propelled the Knights to the top. Nurse missed the first part of the season due to her commitment with the senior women’s national team in Mexico. “What an amazing accomplishment by these girls,” DiSabatino said. “Before the game we talked about it ... we talked about being a part of history.” Since the formation of the Quad A level in 2001, no other team has won three straight titles. St. Mary became the first girls’ basketball team in OFSAA history to capture four consecutive gold medals.

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THE MAZZA TEAM The National Chairman’s Club, Top 1% in Canada E. Martin MAZZA B. Comm., B.A. martin@changeyourhome.ca

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2013 Festival of Lights - Champions!

Hamilton Hub Atom Phantoms An exciting weekend of hockey that ended with a four game winning streak the Hamilton Hub Atom Phantoms were crowned Champs of the Squirt 1 2013 Festival of Lights Tournament. We would like to send a special shout out to David Tait and THT Hockey Development for fine tuning the boys and getting us ready for the tournament. 2013 Festival of Lights Championship team includes: Ethan Burchill, Dion Green-MacDonald, Dylan Clement, David Rule, Garrett Rees, Ben Vieira, Nathan Dixon, Tyson Cullum, Callum Spencer, Josh Jobling, Garrett Powell, Trent Godfrey, Jack Scholes, Domenic Marrone, Justus Schramayr and Sebastien Hamilton. Coaches: Mike Rees, John Clement, Jon Powell, Ernie Schramayr and Stephen Burchill.

P L AY A S P O R T, C H A N G E Y O U R L I F E . 6

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IT’S THAT TIME OF YEAR AGAIN! Time to register for the coldest, most exhilarating hockey tournament! We’re already taping our sticks and washing our jerseys from last year!

Haliburton Highlands – Home of the 2014 Championships Getting back to basics and skating on the Pond holds special memories for all of us. We have put together Canada’s largest Pond Hockey event for the past 8 years playing host to 1600 players and 260 teams over 2 weekends and it’s an event not to be missed if you are a fan of the game!

Open Weekend: Jan 24 – 26, 2014 Masters Weekend: Jan 31 – Feb 2, 2014

HOST Resort Pinestone Resort, Conference Centre & Spa The Pinestone Resort, Conference Centre & Golf Course is a truly comprehensive resort destination featuring a dining room and restaurant (one is seasonal) and alounge with a fantastic view; modern indoor and outdoor heated pools; a fitness centre; With a choice of comfortable country-style accommodations – from rooms and villas to chalets – all guests will slumber on pillow top beds with crisp white duvets and enjoy a variety of amenities including coffee/tea makers, hair dryers and Neutrogena products.

We’re competitive too… FULL PAGE AD ADVERTISER

32 outdoor rinks, with snowbanks as boards, nets two feet high to slide the puck into (no slapshots or goalies, just skating and passing) 5 games for each team plus top 16 in each division move on to Sundays Final Championship Playdowns. What do you play for? Money? nope, pride and the coveted Maple Cup to hoist over your head.

No matter if you have played in the NHL, OHL or Houseleague there is a division for everyone’s skill level and most importantly fun level for both men and women. Once we are done on the pond Saturday evening join us for our annual Pond Party at Pinestone Resort in Haliburton its the most winter fun you can have in 3 days!

With special discounted rates for Canadian National Pond Hockey Championship participants and their families, staying at the luxury Pinestone Resort throughout Championship weekend is more competitive than you’d think. Call (800) 461-0357 for reservations and information, and tell them you’re a member of the Pond Hockey Championships.

Registration! The 9th Annual Canadian National Pond Hockey Championships is still accepting registrations for the 2014 Tournament in Haliburton. The 2014 All Inclusive Registration Package Includes:

Volunteers NEEDED Are you an enthusiastic, winter-loving super-citizen who is interested in volunteering at the Canadian National Pond Championships? Join our team! We promise to deliver cold noses, great hockey and a lot of laughs a long the way. Volunteers must be 18 years or older. Volunteers 12 and older are eligible provided they work with their parent.

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r 1MBZFS HJGU FWFOU QSPHSBN r 4BUVSEBZ /JHIU 1POE 1BSUZ UJDLFUT entertainment at Pinestone Resort. (Dinner sold separately For more information and to register your team go to: www.canadapondhockey.ca/register/

teamprofile

Stoney Creek Sabres Atom AA off to another great start PHOTO BY BY TONY MULE

In their third year fielding a team at the AA level, the highest level of play in girls hockey, the Sabres are off to another great start. Following up a Gold Medal in 2012 and Silver Medal in 2013 at the Ontario Women's Provincial Championships the Sabres have an impressive 21-4-1 record this season, were winners of the Gold Medal at the Waterloo Fall Challenge Cup Tournament and currently hold down first place in the Lower Lakes Female Hockey League.

Back Row: Cindy Cryderman (coach), Carolyn Bannon (goalie coach), John Lamarre (head coach), Marc Messier (coach), Gord Miskovic (coach). Middle Row: Brodi Levitt, Lauren Messier, Mallory Mackesy, Madison Porkolab, Kirsten Johnson, Stephanie Stuart, Emma Plummer, Tessa Holk Front Row: Emily Foster, Megan Rasberry, Angelina Maiolo, Megan Warrener, Tijana Miskovic, Vanessa Upson, Marisa Mule

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PHOTO CREDIT: Andrea Roberts

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Blessed Sacrament Yellow Jackets Basketball Club

Follow the Jackets!

By John Rocchi

The Blessed Sacrament Yellow Jackets Basketball Club would like you to follow the members from its program who are competing in post secondary basketball this season.

MEN Durham Wildcats (England) (www.godurhamwildcats.com) Michael Allison (1st Year Pro) Baylor University (Bears) (www.baylorbears.com/sports/m-baskbl) Brady Heslip (Senior) Carleton University (Ravens) (www.goravens.ca/teams/mens-basketball/) Victor Raso (4th year), Clinton Springer Williams (4th year) McMaster University (Marauders) (www.maurauders.ca/indexaspx?path=mbball) Taylor Black (3rd year), Jordan Nelson (1st year) University of Guelph (Gryphons) (www.gryphons.ca/indexaspx?path=mbball) Zachary Angus (4th year), Colin Corrigan (1st year), Dimitri Rakas (1st year) University of Ottawa (Gee-Gees) (www.geegees.ca/basketball/) Caleb Agada (2nd year), Moe Ismail (2nd year) University of PEI (Panthers) (www.gopanthersgo.ca/mens-basketball/) Spencer Dawson (1st year) University of Toronto (Blues) (www.varsityblues.ca/indexaspx?path=mbball) Jake Hagen (1st year), Matt Savel (4th year)

WOMEN Binghamton University (Bearcats) (www.bubearcats.com/index.php/sports/sport/ womens_basketball) Julia Barac (Senior) Harvard University (Crimson) (www.gocrimson.com/sports/wbkb) Melissa Mullins (Senior) Lehigh University (Mountain Hawks) (www.lehighsports.com) Alexandra Yantzi (Senior) Northwestern University (Wildcats) (www.nusports.com/sport/w-baskbl) Karly Roser (Junior) University of Notre Dame (Fighting Irish) (www.und.com/sports/w-baskbl) Natalie Achonwa (Senior) Brock University (Badgers) (www.badgers.ca/indexaspx?path=wbball) Nicole Rozenkranz (4th year)

University of Western Ontario (Mustangs) (www.westernmustangs.ca/indexaspx?path=mbball) Quinn Henderson (4th year) University of Windsor (Lancers) (www.golancers.ca/indexaspx?path=mbball) Mike Rocca (1st year) York University (Lions) (www.yorklions.ca/indexaspx?path=mbball) Philip Cunningham-Gillen (1st year) Mohawk College (Mountaineers) (www.mohawkcollege.ca/athletics/mens-basketball.html) Lamar Barr (1st year), Juwan Goldson (1st year), Patrick Iavarone (2nd year), Niagara College (Knights) (www.niagara.prestosports.com/sports/mbkb) Anthony Mercanti (1st year) Redeemer College (Royals) (www.redeemerroyals.ca/index.aspx?path=mbball) AJ Manguerra (1st year) Sheridan College (Generals) (www.scgenerals.com/mbball) Abendigo Lufile (1st year)

McMaster University (Marauders) (www.maurauders.ca/indexaspx?path=wbball) Danielle Boiago (2nd Year), Vanessa Bonomo (5th year), Liz Burns (5th year), Haley Milligan (5th year), Isabel Ormond (3rd year), Alexis Spadafora (1st year) Wilfred Laurier University (Golden Hawks) (www.laurierathletics.com/varsityathletics/ createteam.php?sport=WBASK) Nicole Morrison (1st year) Mohawk College (Mountaineers) (www.mohawkcollege.ca/athletics/womens-basketball.html) Rachelle Abella (4th year), Katelyn Arbour (2nd year), Careena Browne (2nd year), Carissa Browne (2nd year), Porcha Hewitt (2nd year), Stephanie Hrymak (1st year) Redeemer College (Royals) (www.redeemerroyals.ca/index.aspx?path=wbball) Samantha Donald (1st year) College of St. Rose (Golden Knights) (www.gogoldenknights.com/indexaspx?path=wbball) Jamie Hutchinson (Junior)

HamiltonSportsXpress.ca

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Upcoming Hamilton Sports Events Silver Fox Basketball – 43rd Invitational Silver Fox Basketball Tournament January 30th – February 1st Stoney Creek Girls Hockey Association 2014 Annual Sweetheart Tournament Feb. 7th & 8th, 2014 Hamilton Water Polo Club – 9th Annual Thompson Cup – February 14th & 15th, 2014 Stoney Creek Minor Hockey Association 12th Annual Select Winterfest Tournament Feb. 19th to 22nd, 2014 Blessed Sacrament Basketball Association 2014 Girls Novice Atom and Major Atom February 21st – 22nd, 2014 Ontario College Athletics Association & Mohawk College – 2014 OCAA Women’s Basketball Championship February 26th – 28th, 2014

HamiltonSportsXpress.ca

Blessed Sacrament Basketball Association 2014 Novice Boys Atom, Atom Boys & Major Boys Basketball Tournament February 28th – March 1st, 2014 Around the Bay Road Race – 120th Around the Bay Road Race – March 27th-29th, 2014 Hamilton Jr. Bulldogs 2014 OHF Atom AAA Championship April 10th -13th, 2014 Dundas Real McCoys - 2014 Allan Cup April 14th to 19th, 2014 Hockey Canada & Stoney Creek Girls Hockey Association - 2014 ESSO Cup National Female Midget Championship April 19th to 26th, 2014

sports@school

Think pink! Since 2007, Canadian Interuniversity Sport (CIS) has held fundraising events across the country with proceeds going to support the Canadian Breast Cancer Foundation. The effort began with a basketball tie-in that was called Shoot for the Cure, and later expanded to include volleyball programs called Dig for the Cure. So far CIS has generated over a halfmillion dollars from participating member schools, in support of the Canadian Breast Cancer Foundation and various associated programs. The McMaster Athletic Department has been an enthusiastic supporter of these efforts and in 2013, created its own related event and christened it THINK PINK. Intended to be a weeklong fundraising campaign on campus, THINK PINK features a variety of draws, raffles and promotions designed to maximize

donations leading up to the varsity games involving the Marauder basketball and volleyball teams. The 2014 THINK PINK initiative will run from January 20 to 26, with the varsity events seeing the McMaster basketball teams playing Western on Saturday, January 25 in a double-header and the Marauder volleyball teams hosting Guelph on January 26. Game times on both days will have women’s action starting at 1 p.m. followed by the men’s teams taking the court at 3 p.m. The THINK PINK initiative has become a staple of the McMaster Athletes Care calendar and involves varsity athletes from various teams, who pitch in during the week to try and raise as much money as possible to support breast cancer research and awareness.

“The THINK PINK events are great initiatives that not only help raise funds for research, but also help raise awareness around early detection and healthy lifestyle choices that can truly help save lives,” Coach Burns explained. “It’s also a time for us to reflect and remember those loved ones who have been touched by cancer. For cancer survivors and their families these events can really become milestones to celebrate another day/year of health.” In 2013, THINK PINK raised over $1,500 for the cause and the McMaster Athletes Care executive would like to break the $ 2,000 mark in 2014.

McMaster women’s basketball coach Theresa Burns is a breast cancer survivor, so the THINK PINK game on the schedule always holds some extra meaning for her.

For more information please visit: www.marauders.ca/mac HamiltonSportsXpress.ca

sportsnews

Combining community, compassion and the love of food RONALD MCDONALD HOUSE HAMILTON MEALS THAT HEAL DINNER PROGRAM

appliances and food storage facilities.

Ronald McDonald House Hamilton (RMHH) serves as a home away from home for hundreds of families of critically ill children who are being treated at local Hamilton hospitals. These families live at least an hour away and are required to unexpectedly relocate to Hamilton on a temporary basis to ensure their child can receive the specialized healthcare they need. Every family that stays with the House is offered comfortable accommodations, complimentary laundry and parking facilities, specialized programming, as well as a hot meal program called Meals that Heal.

On average, the RMHH kitchen prepares food for 60 to 100 people each night at a cost $300. To offset costs, an ‘adopt a meal’ fundraising campaign has been developed where individuals, corporations and community groups can make a $300 tax deductible donation to the program and, in return, receive an opportunity to prepare that night’s meal. Every dollar raised for this program goes directly to this program.

This ‘made in Hamilton’ solution provides families with home-cooked, nutritious and safely prepared meals seven nights per week every day of the year free of charge. RMHH House Chef, Shawn Rocchi, oversees the execution and integrity of this service with the assistance from many volunteers and community supporters. Culinary groups enjoy their experience in the 940 square foot state-of-the-art professional kitchen, complete with commercial grade

This professionally managed meal program is the first of its kind amongst the 339 Ronald McDonald Houses worldwide and has been identified as a best practice in family-centred care.

If you would like to participate or learn more about the program, please contact Ronald McDonald.

By working alongside the Chef, participants are offered an opportunity to impact and interact with families through dinner preparation without the burden of grocery shopping, meal planning, selforganization and dinner service timing.

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sportsfiles

A pre-Olympic chat with the Minister of State (Sport) By Alizeh Jaffrey

“Every team should be able to send their best players to the games. No matter what league they play for, the most deserving players should have the chance to participate on the Olympic stage.”

With the 22nd Winter Olympics taking place this February, the Honourable Bal Gosal, Canadian Minister of State (Sport), was kind enough to sit down with SportsXpress to give his insight on the upcoming games in Sochi. Appointed as the Minister of State (Sport) in 2011, Minister Gosal was an integral part of Canada’s preparations and participation in the London 2012 Olympic and Paralympic Summer Games. Once again, the Canadian Government, along with the Canadian Olympic Committee and the Canadian Paralympic Committee, is busy with preparations. Proudly wearing a red jersey, the Minister answered questions before taking to the ice with the Canadian National Sledge Hockey Team: Q: The upcoming Winter Games bring back great memories from Vancouver 2010. In what ways has Canadian Sport benefitted from hosting fi f g the Olympic y p Games? Games? On Minister Gosal On this this subject, subject, M inister G osal ssaid aid that hosting any that h osting a ny iinternational nter national ccompetiompetition both and unity tion ccreates reates b oth iinterest nterest a nd u nit y within Anytime Canadian within tthe he ccountry. ountr y. A ny time C anadian

– The Honourable Bal Gosal, Minister of State (Sport)

athletes excel on the international stage, it is a source of inspiration for all Canadians – especially young children. This effect is enhanced when the competition takes place on home soil. In reference to Sidney Crosby’s overtime game-winning-goal in the 2010 men’s ice hockey gold-medal game, the Minister said, “When Sidney Crosby scored that goal on home ice, every kid wanted to be [him].” In essence, the inspiration taken from the success of our athletes manifests itself as a wayy of getting get ting g more more children children iinvolved nvolved iin n sport spor t and physical activity. and ph ysical ac tivit y. Q: off tthe att School Q: The The llaunch a u nc h o he Active Active a School Campaign encourCampaign – a program program that t ha t e ncourr-ages Canadian agess C anadian cchildren hildren tto o rregularly egularly participate was participate iin n physical physical activity ac t i v i t y – w as recently announced. what ways will recently ly a nnounced. IIn nw ha t w ays w il l this be this program progr o ram b e implemented implementted throughout throughou hout Canada? Canada? a Active School TThe he A ctive at at S chool Campaign Campaign is is a Canadian Canadian TTire ire iinitiative nitiative that that iiss supported suppor ted by off private by a number number o private corporations. cor porations. Minister Minister Gosal Gosal commended commended Canadian Canadian Tire bringing every T ire for for br inging together together e ver y ssport p or t organization Canada org anization in in C anada in in order order to ffaciliaccilitate physical activity tate iincreased ncreased ph ysical ac tivit y and and sport spor t involvement involvement ffor or cchildren hildren across across the the ccountry. oun u tr y. Q:: Which you most Q Which sport Wh sport are are y ou m ost llooking ooking n forward att the upcoming for wa ard to to following following a the u pcoming Games? Games? answer question highlightTThe he a nswer to this this que s t io n h ighlighted exciting ed tthe he e xciting nature nature of of tthe he Minister’s Minister ’s

job. Constantly attending sporting events across the country, he often gets the opportunity to attempt some of them as well. One of the sports that Minister Gosal looks forward to following in Sochi is bobsleigh, as it is a sport that he recently tried for himself! Besides bobsleigh, the Minister said that he loves all sports, and gave a special mention to ice hockey. Finally, based on Canada’s stellar track record, he looks forward to watching curling at the games. Q: One of the most anticipated sports in the Winter Olympics is ice hockey. Do you feel that it is important for the National Hockey League to send players to the Games? After much debate, the National Hockey League (NHL) and the National Hockey League players’ Association (NHLPA) agreed in July to the participation of NHL players in the men’s Olympic p y y p ice ice hockey hockey tournament. tour nament. According According to Minister every Minister Gosal, Gosal, e ver y tteam eam should should be be able players able to send send their their best best pl ayers to the t he games. play g ames. No No matter mat ter what what lleague eague tthey hey pl ay for, most deserving for, the t he m ost de ser ving g players players should should have have the the chance chance to participate par ticipate on on the t he Olympic Olympic stage. s t ag e .

READY READ DY FFOR OR SOCHI SOCCHI Canada’s prospects Canada’s prospects at the th he 2014 Winter Winter Olympic Olympic Games G ames are are looking looking bright. bright. New sports sports in which which Canada C anada has has a strong strong international intern e ationall record record (s (such uch ass fr a freestyle eestyle skiing skiing and women’s women’s ski ski jumping), jumping), have h ave been added added to to the list l st off events; li events; off course, course, Canada C anada defends defends gold gold in many many traditional traditionall ev events ents including inc luding both men’s and and women’s women’s ice ice hoc hockey keyy as as well w ell as as men’s ccurling. urling. Canada’s Can a ada’s Olympic Olympic success success iiss due not on only ly tto o the m many a y sk an skilled illed ath athletes letes that that our ccountry ountry bo boasts, asts, but but also a so to al to the people people who are ar e involved involved behind-the-scenes, behind-the--scenes, including including the Honourable Honour able B Bal al Go Gosal, sal, Minister M ster of State Mini State (Sport). (Sport).

HamiltonSportsXpress.ca

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SOCHI SO CHI 2 2014 014 OLYMPIC OLYMPIC OL COMPETITION VENUE

SPORT / DI DISCIPLINE SCIPLINE

ursday

Friday F riday

Saturday

Sunday

Monday

Tuesday

Wednesday

FISHT Olympic S tadium Stadium

COA S TA L CLU S STER TER

BOLSHOY BOLSHOY IIce ce Dome

SHA SHAYBA AYBA A rena Arena

ADLER ADLER A RENA ARENA

Opening Ceremony 20:00-23:00

M 21:00-23:30 CZE - SWE SWE CZE

ICE IC E HOCKEY H KEY HOC

SPEED SP EE ED S KA ATI SKATING T NG

W 12:00–14:30 SWE – JPN SWE

W 14:00-16:30 USA - SUI

W 14:00-16:30 G ER - S WE GER SWE

17:00–19:30 CAN – SUI CAN

17:00–19:30 GER RUS – GER

19:00-21:30 FIN - CAN CAN FIN

19:00-21:30 RUS - JPN

M 5000 m 15:30-18:25

W 3000 m 15:30-17:35

M 500 m 17:00-20:25

W 500 m 16:45-20:00

M 1000 m 18:00-19:40

FIGURE FI GURE S SKATING KA ATING

Pairs Short S hort Program 19:00-22:25

Pairs Free S kating Free Skating 19:45-23:00

ICE CUBE ICE Curling Center

Round R ound Robin Robin M 9:00-12:00

Round Round Robin Robin W 9:00-12:00

Round R ound Robin Robin M 9:00-12:00

W 14:00-17:00

M 14:00-17:00

W 14:00-17:00

M 19:00-22:00

W 19:00-22:00

M 19:00-22:00

RUSSKI RUSSKI GORKI G ORKI Jumping Center

16:30-19:00 CAN - USA CAN M 21:00-23:30 LAT T - SUI LAT

M 1500 m W 500 m W 3000 m Relay Relay 13:45-16.35

SHORT SHORT R T TRACK RACK SPEED SKATING SP EE ED S KA ATING

ICEBERG ICEBERG S kating Skating Palace

W 12:00-14:30 SUI - F IN FIN

W 12:00–14:30 FIN USA – FIN

Team T eam M Short Short Program Pairs Short Short Program 19:30-22:55

Team Team Ice Ice Dance Short S hort Dance

Team T eam M Free Skating F ree S kating

W Short Program Short

W Free Skating F ree S kating

Pairs Free Skating F ree S kating 18:30-23:05

IIce ce Dance Free F ree Dance 19:00-22:10

CURLING CURL LING

M Individual Individual NH NH Qualification 20:30-21:35

SKI S KI JUMPING JUMPING

M Individual NH NH Individual 21:30-23:15

W IIndividual ndividual NH NH 21:30-23:05 M IIndividual ndividual NH NH 13:30-14:20

NORDIC N ORDIC C COMBINED OMBINED

MO M O UNTAIN UN NTAIN CLU CL US S T ER

IIndividual ndividual 10 km 16:30-17:15

LAURA LAURA CrossCountry Ski Ski & Biathlon Biathlon Center

ROSA ROSA KHUTOR K HUTOR Alpine A lpine Center

ROSA ROSA KHUTOR K HUTOR Extreme E xtreme Park

BIATHLON B IA ATHL THLON

M 10 km Sprint Sprint 18:30-20:20

W 7,5 km Sprint Sprint 18:30-20:20

CROSS-C CROSS-COUNTRY S OUNTRY S KIING SKIING

W S kiathlon Skiathlon 7.5 km C T+ CT FT 7.5 km F T 14:00-15:05

M S kiathlon Skiathlon 15 km C T+ CT 15 km FT FT 14:00-15:45 M Downhill 11:00-13:10

ALPINE A LPINE S SKIING KIING

FREESTYLE FREE ESTYLE S SKIING KIING

W M l Moguls 18:00-18:45

W Moguls g 18:00-18:30 22:00-23:35

SNOWBOARD SNOW WBOARD

M/W Slopestyle Slopestyle 10:00-16:40

M Slopestyle Slopestyle 9:30-11:10 12:45-13:55

W Slopestyle Slopestyle 10:30-11:40 13:15-14:25

M 18:30-22:05

M 18:30-22:25

M 12,5 km Pursuit 19:00-20:20

W 10 km Pursuit 19:00-20:20 M/W Sprint Free Sprint F ree 14:00-14:50 16:00-17:50

W Super S uper Combined 11:00-12:30 15:00-16:10

M Moguls g 18:00-19:20 22:00-23:35

W Downhill 11:00-13:10

W Slopestyle Slopestyle p y 10:00-11:25 13:00-14:05

M Halfpipe Halfpipe 14:00-17:05 19:00-20:00 21:30-22:35

W Halfpipe Halfpipe 14:00-17:05 19:00-20:00 21:30-22:35

W 18:30-21:45

Doubles 18:15-20:35

BOBSLEIGH BO BS SLEIGH

Sliding Sliding Center SANKI S ANKI

SKELETON S KEL LETON

LUGE L UGE

All A ll information in this schedule iss subject to change

Victory Cere Ceremony emony — next day Ceremony Victory Cere emony — 2 days later

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Victory Ceremony — same e day IIn-Venue n-Venue Victory Ceremony ny

M – Men W – Women / Ladies Ladies

W 18:45-21:40

sportsfiles

WINTER GAMES COMPETITION SCHEDULE FEBRUARY 2014

ursday

Friday

Saturday

Sunday

Monday

Tuesday

Wednesday

ursday

Friday

Saturday

Sunday Closing Ceremony 20:00-22:30

M 12:00-14:30 FIN - AUT

M 12:00-14:30 CZE - LAT

M 12:00-14:30 SVK - SLO

M 12:00-14:30 AUT - NOR

16:30-19:00 RUS - SLO

16:30-19:00 SWE - SUI

16:30-19:00 USA - RUS

16:30-19:00 RUS - SVK

21:00-23:30 CAN - NOR

21:00-23:30 CAN - AUT

21:00-23:30 SUI - CZE

21:00-23:30 FIN - CAN

W 12:00-14:30 JPN - GER M 16:30-19:00 SVK - USA

M 21:00-23:30 NOR - FIN

W 21:00-23:30 SWE - RUS

W Quarterﬁnals 12:00-14:30 16:30-19:00 M 21:00-23:30 SWE - LAT

W 1000 m 18:00-19:40

M 1500 m 17:30-19:25

W 500 m M 1000 m M 5000 m Relay 14:00-16:30

W 1500 m M 1000 m 14:00-16:55

M Short Program 19:00-23:30

M Free Skating 19:00-23:25

Round Robin W 9:00-12:00

Round Robin M 9:00-12:00

M 14:00-17:00 W 19:00-22:00

M Qualiﬁcation Playoﬀs 12:00-14:30 16:30-19:00 21:00-23:30

W Classiﬁcation Game 12:00-14:30 M 16:30-19:00 SLO - USA

W Semiﬁnals 16:30-19:00 21:00-23:30

W Classiﬁcation Game 21:00-23:30 W 1500 m 18:00-19:50

Ice Dance Short Dance 19:00-22:45

Ice Dance Free Dance 19:00-22:35

Round Robin W 9:00-12:00

Round Robin M 9:00-12:00

Round Robin W 9:00-12:00

Tie Breakers M/W 9:00-12:00

W 14:00-17:00

M 14:00-17:00

W 14:00-17:00

M 14:00-17:00

M/W 14:0017:00

M 19:00-22:00

W 19:00-22:00

M 19:00-22:00

W 19:00-22:00

M/W 19:0022:00

M Individual LH Qualiﬁcation 21:30-22:35

M Individual LH 21:30-23:15

W Gold Medal 21:00-24:00

M Semiﬁnals 16:00-18:30 21:00-23:30

M Bronze Medal 19:00-21:55

W/M Team Pursuit 17:30-19:25

W/M Team Pursuit 17:30-20:05

M Gold Medal 16:00-18:55

M Quarterﬁnal 21:00-23:30

W 5000 m 17:30-19:20

M 500 m W 1000 m M 5000 m Relay 20:30-23:15

W Short Program 19:00-23:30

W Free Skating 19:00-23:10

W Semiﬁnals 14:00-17:00

W Bronze Medal 12:30-15:30

M Bronze Medal 12:30-15:30

M Semiﬁnals 19:00-22:00

W Gold Medal 17:30-20:55

M Gold Medal 17:30-20:55

Gala Exhibition 20:30-23:00

M Team LH 21:15-23:10

W 15 km Individual 18:00-20:20

W 10 km Classic 14:00-15:40

M 15 km Classic 14:00-15:55

W Relay 4x5 km 14:00-15:30

M Relay 4x10 km 14:00-16:30

M Super Combined 11:00-12:30 15:30-16:40

W Super G 11:00-13:10

M Super G 11:00-13:10

M 15 km Mass 19:00-20:20

W Aerials 17:45-19:00 21:30-22:35

M/ W 16:30-21:40

W Bronze Medal 16:00-18:30

W 1000 m M 500 m W 3000 m Relay 13:30-15:30

M 20 km Individual 18:00-20:20

W 11:30-13:20

M Qualiﬁcation Playoﬀ 21:00-23:30

M 10000 m 17:00-20:00

M Slopestyle 10:15-12:00 13:30-14:40

W Classiﬁcation Games 12:00-14:30 16:30-19:00

M Quarterﬁnals 12:00-14:30 16:30-19:00 21:00-23:30

M Individual LH 13:30-14:20

M Team LH 12:00-12:50

Individual 10 km 16:00-16:45

Team 4x5 km 15:00-16:15

W 12,5 km Mass 19:00-20:20

W 4x6 km Relay 18:30-20:30

Mixed Relay 18:30-20:30 W/M Team Sprint Classic 13:15-15:00 15:45-17:00 W Giant Slalom 11:00-13:00 14:30-16:10

M Aerials 17:45-19:00 21:30-22:35

W Snowboard Cross 11:00-12:10 13:15-14:05

M Snowboard Cross 11:00-12:30 13:30-14:30

Two-Man 20:15-22:55

Two-Man 18:30-21:00

W 19:15-21:10

W 30 km Mass Start Free 13:30-15:25

M Giant Slalom 11:00-13:00 14:30-16:10

W Slalom 16:45-18:00 20:15-21:25 M Ski Cross 11:45-12:25 13:30-15:00 W Halfpipe 18:30-19:45 21:30-22:25

M Halfpipe 17:45-19:25 21:30-22:30

M 4x7,5 km Relay 18:30-20:40

M 50 km Mass Start Free 11:00-13:55

M Slalom 16:45-18:15 20:15-21:50

W Ski Cross 11:45-12:25 13:30-15:00

M/W Parallel Giant Slalom 9:15-11:00 13:00-15:05

M/W Parallel Slalom 09:15-11:00 13:15-15:20

W 20:15-22:20

Four-Man 20:30-23:05

Four-Man 13:30-16:05

M 18:45-21:05

Team Relay 20:15-21:30

Courtesy of the Canadian Olympic Committee

Note: All the sessions end times include the flowers or victory ceremony (if applicable)

Medals Plaza: Victory Ceremony daily at 20.15

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sportsfiles

Laura Fortino #8 DATE OF BIRTH: AGE AT SOCHI 2014: BIRTHPLACE: HOMETOWN: HEIGHT/WEIGHT: TWITTER: LANGUAGES: OLYMPIC HISTORY:

JANUARY 30, 1991 23 HAMILTON, ONTARIO HAMILTON, ONTARIO 164cm / 62kg @fortino_laura77 ENGLISH NONE

Laura Fortino has been wearing the maple leaf in international competition since 2008. That year she won the first of two straight silver medals at the IIHF U-18 Women’s World Championships. After several appearances with the national under-22 team, Fortino debuted with the National Women’s Team in 2011, which included a silver medal at the Four Nations Cup. She would make her world championship debut in 2012 as part of the gold medal-winning squad and returned to win world championship silver in 2013. Fortino played her collegiate hockey at Cornell University. During her freshman season in 2009-10 she led all NCAA defencemen in scoring and helped her team reach the national championship game before losing in triple overtime. Over each of the next two seasons, Fortino and Cornell would return to the NCAA Frozen Four while she was named a First Team All-American and a top-10 finalist for the Patty Kazmaier Award as the top female player in NCAA hockey.

Brad Martin DATE OF BIRTH: AGE AT SOCHI 2014: BIRTHPLACE: HOMETOWN: RESIDENCE: HEIGHT/WEIGHT: COACHES: TWITTER: LANGUAGES: OLYMPIC HISTORY:

AUGUST 12, 1986 27 HAMILTON, ONTARIO ANCASTER, ONTARIO ANCASTER, ONTARIO 180cm / 81kg DAN RAYMOND @brad_martin ENGLISH VANCOUVER 2010, TURIN 2006

Brad Martin is one of Canada’s best and most experienced halfpipe snowboarders, having competed at two Olympic Winter Games and five editions of the FIS World Championships. Martin captured the bronze medal at the 2007 World Championships, making him one of just three Canadian men to reach the world podium in halfpipe. Martin made his World Cup debut in December 2003 in Whistler. Two years later he earned his first World Cup podium at the same venue. He claimed his first World Cup victory in February 2008.

Courtesy of the Canadian Olympic Committee

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sportfiles

Instructor’s Corner By David Tait, owner of THT Hockey Development

QUICK STARTS The quickest and most dynamic skaters in the NHL include Sydney Crosby, Phil Kessel and Patrick Kane. What do they all have in common? They have the ability to explode into full speed quicker than their defender. The most important skill in hockey is skating. A vital aspect of skating every player must continue to develop is quick starts. Quick starts are a player’s ability to achieve full skating speed using three to four powerful and agile strides. Quickness is the ability of a player to beat an opponent over short distances, while speed is the player’s ability to skate as fast as possible over longer distances. Quick starts are a skill that combines agility with power. They are used in all areas on the ice and all phases of the game. In this issue of Instructors Corner we will breakdown the essential elements to improve the quick start and become more explosive, which will provide an edge over your opponent and help win more races to or with the puck. There are a few types of quick starts, but today I will highlight the V-Start or Toe Start. When teaching my students, I like to first have them understand the importance of their quick start and why improving it can help their game. We relate the quick start to the 100-meter dash, where the sprinter explodes out of the blocks to get a quick advantage over his or her opponents. We then use video

to capture a baseline test of the player’s current ability. This gives both the instructor and the player essential feedback to aid in and accelerate development and performance. We use the video to determine elements that are missing or require improvement. The students can now see themselves in action. Video will also work as evidence of improvement when before and after videos are analyzed side by side. ACHIEVING AN EXPLOSIVE START The first element of the V-Start is proper starting position. The player must have a deep knee bent to activate the most powerful muscles of the lower body. Heels are placed close together while the toes pointed outward perpendicular to the intended direction. This is why it is called a V-Start. The players weight is placed on the balls of their feet while the heels are raised off the ice so the player is on their toes and inside of their skates (See photograph A and C). Next the player must initiate a powerful and explosive first step with their dominant foot, driving the inside edge into the ice, and propelling himself forward with ample forward lean. The player must land on the toe and inside edge of the other skate while still maintaining the v-position or angle. It is important that the skates remain directly under the body to initiate a second explosive step trying to explode

further forward covering as much ice distance as possible without compromising quickness (see photograph B and D). The third and fourth steps are the same as the second, except the angle of the skate blades become less perpendicular and more and more ice distance is covered. Now the player should be full speed and each stride should be full length. DRYLAND TRAINING has a very important role is developing the power, agility, and range of motion required to improve and perform hockey skills at the highest level. The quick start is of no exception. Plyometric exercises will improve power of the muscles in the lower body including the quadriceps, hamstrings, calves, and the gluteal muscles. Ladder drills will improve quick feet, which in turn will aid in attaining the agility required for rapid stride rates. THANK YOU FOR READING We hope this explanation of the V-Start of useful to help you develop your quick start. Stay tuned for future Instructors Corner installments. A special thank you to Kyle Martin from THT Hockey Development who plays for the 2000 North York Ranger for using his video analysis. Visit us at www.ththockey.com.

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teamprofiles

Huskies Minor Atom AAA

By Rita Pugliese

The Hamilton Huskies Minor Atom AAA won the Junior Bulldogs RBK Classic Tournament. After playing four games, the team advanced to the semi-finals where they faced the host team, the Hamilton Junior Bulldogs Minor Atom AAA team. The Huskies were victorious, winning the Hamilton Team Show-Down 4-3. To round out the weekend, the Huskies defeated the Central Ontario Wolves 4-3 in the championship game in nail biting overtime play. The Huskies played extremely well, which lead the boys to victory. The Huskies success is also credited to the dedicated and skilled coaching team, consisting of Head Coach Chris Argent, Rick Arnold, Frank Brennecke, Chris Travale and Trainer Alvin Cox. This was the team’s second tournament win this year, as they had won the Hamilton Huskies Tim Hortons Tournament back in October.

Huskies – ‘tis the season to give

Top Row: Manager Alvin Cox, Rick Arnold, Head Coach Chris Argent, Frank Brennecke, and Chris Travale, Tyson Wassink, Antonino Pugliese, Justin DeZoete, Carson Cox, Florian Xhekaj, Blake Ellis, Liam Ferney, Connor Koropatnicki, Ashton McCarles, Ryan Wright, Ryan Schaap, Justin Brennecke, Ben Ballantyne, Jack Shedden, Liam Tighe. Goalies: Riley George and Jack Panteleit

By Tina Georges

The season is almost at its halfway mark and the Hamilton Huskies Minor Hockey Club maintains a balanced record, looking forward to a busy holiday season and reflecting on recent initiatives and events within the organization and community that have added value to those involved. In an effort to continually enhance the available resources to it members, the Hamilton Huskies have recently partnered with Power Edge Pro (PEP), a progressive training system with unique skating patterns that produce results in a variety of superior skills, including speed, acceleration, balance, agility and quickness. PEP allows players to work on developing skills that they can’t get from traditional training. For more information, please visit www.poweredgepro.com. The Hamilton Huskies also hosted another well attended Coaching Seminar last November, where guest speaker James Boyd, head coach and general manager for the Mississauga Steelheads, shared his knowledge and perspectives from his vast

HamiltonSportsXpress.ca

hockey experience. The organization continues to support its valued coaching members by regularly hosting such events and inviting reputable hockey personalities to enlighten the arena of learning. Look out for more events coming soon! Skate the Dream, a Jack McGovern, Arber Xhekaj, Michael Grace, Kyle Sullivan, local initiative that Anthony Pinelli, Sebastian Massotti, Dusan Bobic, Jordan Stock, benefits youth in the Dominic Papalia, Jarrett Olbruck, Holden Rogers, David Ponte, community, offers boys Dante Medeiros, Noah Arsenault, Tyson Allison. Mike Spadafora and girls between the - Head Coach; Steve Cordeiro - Asst Coach; Cam Bogar - Asst ages of six to ten the Coach;; Jake Guindon - Asst Coach opportunity to learn the fundamentals of success of this kind of program relies hockey. Participants must be referred into strongly on generous volunteer hours, so the program and have access to all if you have an hour a week or two hours a necessary resources. As always, the CONTINUED ON NEXT PAGE

teamprofile

month to donate, please give the rewarding experience a chance! Skate the Dream thanks its many valued partners for their on-going support. To find out more about this program connected to the Kiwanis Boys and Girls Club, please contact former Hamilton Huskies (Reps) player Mike Bottosso at 905-549-2814. In a repeat effort from last yearâ&#x20AC;&#x2122;s fundraiser, the 2003 AAA Huskies have once again opted to give back to the less fortunate in their community. With a more aggressive goal in sight, the team continues its partnership with City Kidz and Hamilton Food Share and hopes to raise 20 percent more or over $6,000 with support from the Charity of Hope, a nonprofit organization that provides funds to children in need in the Hamilton/Halton communities. City Kidz, on its neverending mission of increasing resiliency and inspiring big dreams in Canadian children, launches its annual â&#x20AC;&#x153;Gif of Christmasâ&#x20AC;? campaign for over 4,000 boys and girls living in low-income communities, 70 of whom will now experience a Christmas to remember as they receive personally chosen and wrapped gifts by the 10-year-old Huskies. In parallel, since its inception in 1990, Hamilton Food Share continues on its mission to diminish hunger in the

community and will equally benefit by multiplying its share of the money raised by five times its value, making a significant impact toward providing hungry communities with access to adequate, safe and appropriate food choices. For more information or to help any of these organizations on their continued missions, please visit www.citykids.ca, www.hamiltonfoodshare.org and www.charityofhope.com. Well-deserved congratulations to Huskiesâ&#x20AC;&#x2122; Matthew Hogan, Ryan Ricker and Andrew Albano who were selected to play in the prestigious Alliance All-Star Weekend in Komoka, Ontario, that happened from December 6 to 8. The weekend is considered an exceptional experience and development opportunity for the draft hopefuls, featuring 64 of the top Alliance Hockey Minor Midget players participating in tournament format. For more information and results, please visit http://www.ohf.on.ca/events/allianceminor-midget-aaa-all-star-weekend. Congratulations also to the Minor Atom and Major Peewee Huskies as the gift of a single extra goal was enough to claim victory in their respective divisional finals at the 2013 Hamilton Junior Bulldogs Reebok Classic held locally last from December 6 to 8.

And finally, with a new year just around the corner, the Hamilton Huskies are now accepting Coaching Applications for the 2014-2015 season. If you have what it takes to give back to the sport and to its eager youth, please visit http://hamiltonhuskies.ca/ and find the Coaching Applications page under the Coachâ&#x20AC;&#x2122;s Corner tab. The Hamilton Huskies Minor Hockey Club would like to take this opportunity to wish its members and the community safe and happy holidays, and a prosperous 2014! Giving â&#x20AC;&#x201C; itâ&#x20AC;&#x2122;s in everyone.

Go Huskies Go!

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The Novice Sabres (Minions) swept their first tournament The Stoney Creek Novice House League Sabres embraced the new gold jersey's with a mascot and team nickname 'Minions.' After a strong start to the regular season, the Minions swept the Central York GHA tournament with a decisive win in the final over the Clarington Flames. Congratulations on a tournament well played Minions The Minions are looking forward to an upcoming tournament in St. Catharine's and hosting the Sweetheart Tournament in February.

Front Row: Nyah Gingras (goalie). 2nd Row: Chloe Symons, Joey Janssen, Peyton Melander, Izabella Lancia, Tailem Gingras, Isabel Casciano. 3rd Row: Meghan McClelland, Caitlyn Pottinger, McKenzie Dionne, Abby Kenesky. Back Row: Chris McClelland, Robin Gingras, Alex Dionne, Brian Lancia

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sports@school

Volleyball All Stars win for charity By Mark Wu

PHOTO CREDIT: MICHAEL P. HALL

The best local high school volleyball players gathered together for the first time to play for charity city wide all-star game. The event will be played in front of a full house at Cardinal Newman Catholic Secondary School. Congratulations to the city’s Public and Catholic school boards. All proceeds will benefit the Mental Health and Addiction Program at St. Joseph’s Healthcare Foundation. The Catholic all-star roster includes Roosevelt Buenafe, libero, St. Mary; Zack North, outside hitter, Cardinal Newman; Sadaine Smith, outside hitter, Cathedral; Nick Cascuccio, setter, Cardinal Newman; Patrick Wilusz, outside hitter, Cardinal Newman; Dominic Scibetta, outside hitter, ACMT; Michael Felinczak, setter, Cathedral; Ife Igwe, outside hitter, St. Jean de Brebeuf; Kip Peragine, outside hitter, Bishop Tonnos; Manny DeJesus, setter/libero, Bishop Ryan; Jake Plumb, middle, Cardinal Newman; Antony Marijanovic, middle, St. Jean de Brebeuf; Carson White, middle, Bishop Ryan; Derek Steenbeek, outside hitter, St. Thomas More; Jeff Palacios, libero, Cathedral; and Matthew Passalent, outside hitter, Cathedral. The Public board all-stars were Lucas Scime, libero, Westmount; Cameron Kaptein, outside hitter, Westmount; Nathan Rideout, outside hitter, Orchard Park; Brandon Koklis, outside hitter, Sherwood; Chary Pok, outside hitter, Churchill; Kevin Khuth, outside hitter, Macdonald; Andrew Holmes, setter, Ancaster; Jacob Hodge, outside hitter, Ancaster; Marcus Wu, outside hitter/setter, Westmount; Jason Lee, libero/setter, Macdonald; Ryan Hare, middle, MacNab; Stewart Williamson, middle, Westdale; Nick Pett, middle, Saltfleet; Shawn Malik, outside hitter, Churchill; Hayden Waslynchuck, middle, Saltfleet; Sean McArthur, outside hitter, MacNab.

Marcus Wu of the Westmount Wildcats was selected as the game’s Most Valuable Player. The all-star selections from each team were Felinczak (Catholic) and Sean McArthur of the MacNab Lions (Public).

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health&fitness

Guide to fuelling an athletic lifestyle By Lisa Spott, Registered Dietician

Looking for that competitive advantage? Look no further than your kitchen – learn the basics of how to fuel an athletic lifestyle and how to eat before, during and after exercise: Know the Basics Carbohydrates – muscle fuel Carbohydrates (or carbs) can only be stored in our muscles in small amounts, and therefore should be included in all meals and snacks. Good choices include: pasta, rice, cereal, bread, fruit, vegetables, yogurt, granola bars, crackers, potatoes, beans and lentils.

Protein – muscle building Protein will also be used for muscle energy if carbohydrates are not available. Good choices include: lean meats, fish, eggs, milk, yogurt, cheese, peanut butter, nuts, seeds and beans.

Fat – muscle fuel in endurance exercise Some fat is also necessary for overall health and growth. Good choices include: nuts, seeds, peanut and other nut butters, olive oil and other vegetable oils.

How to eat properly for training Pre-practice eating Athletes must emphasize carbohydrates at all meals and snacks to properly fuel their bodies for training. Choose meals high in carbs before a practice. Pre-practice high-carb meal ideas: 1. cereal, milk, slice of toast, peanut butter, banana, 100% fruit juice 2. 1-2 eggs, 2 slices toast, fresh fruit, milk 3. pasta, chicken, vegetables, milk, fruit salad 4. lean meat, baked potato, vegetable, salad, milk, fresh fruit 5. pizza with vegetable and chicken toppings, salad, milk, fresh fruit 6. chicken fajitas, salad, milk, fruit salad 7. sandwich –whole grain bread, lean meat, vegetable toppings, milk, fresh fruit 8. bagel, peanut butter, yogurt, water, fresh fruit 9. whole grain wrap, chicken, vegetable toppings, yogurt, milk, fresh fruit 10. chicken stir fry, vegetables, rice, milk, fruit salad When an athlete has only 1-2 hours before practice to refuel choose a high carb snack. Pre-practice high-carb snack ideas: 1. granola bar, banana, water 2. ½ bagel, peanut butter, 100% fruit juice 3. Crackers, cheese string, fresh fruit, water 4. yogurt, graham crackers, fresh fruit, water 5. ½ sandwich, milk, fresh fruit

Mid-practice eating Snacks are beneficial when a practice is greater than 90 minutes. A mid-practice snack should be made up of familiar food (i.e. foods that the athlete knows work well for them). Mid-practice snack Ideas: 1. Fresh fruit (apples, bananas, orange slices, cut up melon, pineapple, grapes) 2. Dried fruit (raisins, apple chips) 3. Cheese cubes, cheese strings 4. Low-fat crackers 5. Turkey bites (lean pepperoni sticks) 6. ½ bagel with light cream cheese or peanut butter 7. Yogurt/yogurt drinks 8. Smoothies (if someone has a blender you could bring yogurt, frozen berries and fruit juice or milk) 9. Mini homemade muffins 10. Low-fat granola bars

Post-practice eating Athletes with demanding practice schedules need to fuel their bodies properly, not only before practices, but after practice too. It is essential for the athletes to take advantage of the 30 minutes immediately following a workout. During this time, body circulation is heightened and therefore the opportunity to introduce fluids and nutrients is favourable. Increased circulation allows for fluid and nutrients to be carried to the muscles more quickly and repletion of energy stores can begin. A balanced snack of carbohydrates and protein is recommended.

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teamprofiles

Started from the bottom now weâ&#x20AC;&#x2122;re here! By Lou Reda

After playing so well in their first two tournaments of the season and going undefeated in the round robin in both the Barrie and Peterborough minor hockey tournaments (just to be edged out in the semi-finals) the Hamilton Novice Tigers were determined to bring home the hardware their next tournament and that is exactly what they did!

Napenee Stars and Milton Winterhawks in the semis. A rematch game versus their rival Kitchener Rangers was needed but this time there will have to be a winner and the winner would be the tournament champion. Led by a pair of goals each from team captain Tucker McConnellFritz and assistant captain Drew Clark along with a couple of helpers from assistant captain Matteo Reda, the Mighty Tigers went on to a 4-1 victory and the monkey was lifted off their back and the gold medal replaced it. This was indeed a total team effort!

The Tigers, led by their very inspirational and passionate coach Shayne Fritz and his staff, started off the Oshawa Hockeyfest tournament on the right foot by handing the Letrim Hawks a loss. The Tigers next opponent was the Kitchener Rangers which ended in a 1-1 draw. They went on to defeat the

"Started from the bottom now were here!"

Ethan Gardiner, Mac Moore, David Tallach, Matteo Reda, Shane Buchanan, Ricky Johnstone, Hunter McGilvery, Sebastien Sylvestre, Matthew Czyzewski (G), Garnet Purdy, Matteo Boffa (G), Drew Clark, Max Kowalski, Tucker McConnell-Fritz, Cameron Curran

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sports@school

The game of pickle ball takes over Delta! By Paige Lewis, SportsXpress Student Reporter from Delta High School

Delta Secondary is one of the oldest schools in Hamilton. According to Jeff Morgan, a physical education Teacher at Delta and the president of the pickle ball club, the students that graduate from Delta are considered special and always make something out of themselves. Morgan has changed studentsâ&#x20AC;&#x2122; attitudes towards certain sports that theyâ&#x20AC;&#x2122;re unfamiliar with and has given them the motivation to get a hobby and be productive. Morgan has made Delta different from other public high schools in Hamilton in many ways by helping students participate in the Rosedale Tennis Club and by organizing Deltaâ&#x20AC;&#x2122;s pickle ball team and curling team. Many students look up to Morgan as a role model.

Delta offers many different sports that some people never knew existed. Some of these sports are pickle ball, ultimate frisbee and curling. Delta Secondary is the first public high school in Hamilton to have a pickle ball team. The first pickle ball tournament is in December for Delta students to participate in and enjoy a new sport. Former Delta students get together and reunite every Wednesday night at Delta to play a great game of pickle ball. The game of pickle ball is similar to two player badminton and is an expanded version of the game ping pong. The game is played with a paddle that is larger than a regular ping pong paddle and is played like tennis. You play with a plastic ball instead of a basic tennis ball. Morgan encourages present Delta

students to try the sport out and have fun with it. Ultimate frisbee has been with Delta for over 12 years and has expanded into other high schools across Hamilton. Teachers every year organize a curling trip, which gets the students very excited because theyâ&#x20AC;&#x2122;re passionate about new activities. Morgan thought it would be a great idea to start curling so the students who only participated in football and hockey would be familiar with a new sport culture.

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SUBARU T SUBARU TEAM E AM M O OF F THE THE M MONTH ONT TH On the final weekend in November the Ancaster Avalanche Bantam A team travelled to Hockeytown USA – Detroit Michigan to compete for the Motown Cup. The girls competed hard in every game, including a dominant performance against the hometown favourites Michigan Icebreakers with a 6-0 win. Goaltending and team defence was outstanding as the girls completed the round robin with only a single goal against. On Sunday evening the puck dropped for the final game, and Ancaster found themselves down 1-0 deep into the 3rd period. As the pressure mounted and the clock ticked, Michelle Hunt scored with 1:45 left to tie the game and force overtime and eventually a shootout. Goals by Hayley Carson, Ryan Mussell and Emma Beauline combined with the goaltending of Emma Dallaire dominated the shoot-out. Long story short – the Motown Cup now resides in Ancaster.

Ancaster Avalanche Bantam A Girls Hockey

PHOTO BY JOANNE MILNE

Back Row: Ashley Pitre, Abby Pinder, Hayley Carson, Abbey Busche, Victoria Burns, Michelle Hunt, Emma Beauline, Ryan Mussell, Celina Clark, Emmali Vriend. Front Row: Erin Thomas, Samantha Milne, Hannah Mosiondz, Rachael Woods, ElizWabeth Abradjian. Goalie: Emma Dallaire Coach: Daimon Mussell. Asst Coach: Ted Thomas. Asst Coach: Shawn Beauline. Trainer: Jill Carson

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