Showcasing Kansas City’s Finest Young Athletes
Ashley & Trevor Tsue Dueling Duo
COLLEGE BOUND? NARROW DOWN YOUR CHOICES
PUSHING EXCELLENCE TM SUCCESS AT ANY LEVEL
SPECIAL FEATURE FENCING FEVER
REACH YOUR GOALS!
LET US HELP YOU INCREASE YOUR BUSINESS!
ADVANCED ATHLETE MAGAZINE We are quickly becoming THE magazine to read in the Kansas City area.
ADVANCEDATHLETEMAGAZINE.COM Luke Town - 913.206.6254
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Learning proper fundamentals and mechanics is essential for advancement. Advanced Baseball Academy not only teaches the importance of proper mechanics but also prepares you for the next level.
We offer team lessons for Defensive and Offensive training and also private lessons for: • Pitching • Catching • Fielding • Hitting
For more information contact Luke@advancedbaseballacademy.com or Call 913.206.6254 Advanced Baseball Academy
From the Editor................................6 Staying Fit.......................................8 From the Dr...................................10 On the Cover.................................12
On the Cover
april.Contents.2012 ashley & trevor tsue
Where Are They Now?...................20 MVPs............................................24 Pushing ExcellenceTM.....................28 Feature.........................................30
Chalk Talk......................................32 Be Smart.......................................34 Recruiting 101...............................36
Gadgets in the Sporting World........38 And...Action!.................................40 Upcoming Events..........................48 4窶アdvancedAthleteMagazine.com
place to enjoy, to unwind, to breathe in a bit of country air. Join us for one of our events, Farm Dinners, Garden Classes,You-Pick-Asparagus, Lavender Harvest or plan an event of your own. Fire Lake Camp Rehearsal Dinners, Weddings, Corporate Events, Church Events, Youth Events, Family Reunions, and Movie Night are all done with flair and good taste, so join us won’t you.
Celebrate Earth Day April 22nd at the Farm Dinner with Chef Mary Berg of delish! Voted Kansas City Number #1 caterer 3 years in a row. At this farm dinner expect the unexpected, with Mary’s creativity and fresh and local produce it will prove to be a very memorable food experience. After dinning take a kayak ride, relax around the fire-pit under the stars, an evening at Fire Lake Camp will not soon be forgotten. So join us for a wonderful food experience. MAKE YOUR RESERVATIONS SOON! This dinner will fill up fast Mary has a huge following.
For more info visit
FireLakeCamp.com Fire Lake Camp
Paola, KS 66071
Visit our blog at LifeAtFireLakeCamp.blogspot.com email us at info@FireLakeCamp.com Fire Lake Camp is our playground. Passion rows our boat. AdvancedAthleteMagazine.com 5
E d i to r
ell, here it is April already and we have been so blessed with a mild winter that it almost feels like we skipped winter altogether. You won’t hear me complaining any either because winter is certainly my least favorite
season. When I was younger though, as with most kids, winter was great because of snow days, sledding, and of course, the snow ball fights. I’ve discovered as I’ve gotten older that these things aren’t near as much fun as they used to be. In my household, spring is a sacred time of year. It’s the time of year when my husband gets just plum giddy. It’s as if the baseball heavens have opened their big pearly gates and said “Let there be Baseball”. I’m sure there are moms and wives reading this that can identify with this type of giddiness when “that” time of year rolls around.
Baseball, to put it mildly, is what my husband’s life revolves around—I’m not kidding! It’s okay though because I think it’s good to have something to look forward to and get giddy about. He’s not just giddy about it; he’s really good at teaching it, coaching it, and playing it. Yes, he does all three almost year round. But that’s how you get good at something—you eat, sleep, and live it all the time. I like to tell this story about just how ‘ate’ up he is about his sport. Not long after we got married, I was awakened in the middle of the night by spit hitting me in the face. I opened my eyes and saw Luke lying on his back spitting straight up in the air. I knew he was dreaming about baseball, again, because he was yelling about a play and a tag and other stuff I couldn’t make out. After I finally got him awake (in order to make him quit spitting on me) he said that yes he was dreaming that he was sliding into second base and got hit in the mouth by the ball—hence the spitting. We’ve got a good chuckle out of that incident every since. So now you know why I’ve nicknamed him “Baseball Freak”. It’s all good though. He’s happy about his game, Baseball, and I’m happy that I have something to make fun of him about.
P.S. Don’t forget to hug those kiddos! Carla Town, Associate Publisher/Editor
Meet The Team Associate Publisher/Editor
Carla Town email@example.com 913-424-0710
Executive Account Manager
Luke Town firstname.lastname@example.org 913-206-6254
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Tricia Anderson firstname.lastname@example.org
Lara Bennet, Ruth Baum Bigus, Stacey Custer, Phil Groves, Stacey Mickles, Gregg Noel, Dr. Aakash A. Shah M.D., Carla Town, Luke Town,
Contributing Photographers Tim Galyean Laura Eagle, Carla Town
To contact Advanced Athlete Magazine 7113 W. 135th St., Ste. 394 Overland Park, KS 66223 Phone: 913-424-0710 | Fax: 888-665-7344
Advanced Athlete Magazine is published monthly by Advanced Athletic Academy. It is a free publication distributed locally and is supported by our advertisers and sponsors. It is available in selected specialty stores, sports theme restaurants, sporting facilities, family recreation centers, golf clubhouses, country clubs, doctor and dental offices, public libraries and numerous other high traffic locations. Please call for a location near you or if you would like copies placed at your business. No portion of this publication may be reproduced or transmitted in any form by any means, electronic or mechanical, without the written consent of Advanced Athlete Magazine. All rights reserved. Advanced Athlete Magazine accepts no infringement or other responsibility for unsolicited or contributed copy, artwork, photography or advertisements. No representation is made as to the accuracy hereof and is printed subject to omissions and errors. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Photography and material in the publication, as well as design, may not be copied or reproduced in any form without written consent. We welcome ideas, articles and feedback. All rights reserved. ÂŠ 2011 Advanced Athletic Academy
Advanced Athlete Magazine
S tay i n g F i t
Periodization and Block Training
By Phil Groves
ost coaches and trainers utilize a structured form of planning that uses some variation of periodization. The overall theory calls for changing the training loads and training emphasis during various periods with the hope that athletes are able to peak for optimal performance at the right time. However the type of periodization still used by many coaches and trainers is not only outdated, it’s flat-out rejected by modern sports scientists and physiologists. In this article, we will discuss the most commonly used version of periodization, its limitations, and how better alternatives such as block periodization can be implemented.
Traditional periodization breaks the training time into cycles of
The SAID (specific adaptation to imposed demands) tells us that the
various length. The macrocycle generally lasts 1 year and is usu-
body adapts to each stimulus in a very specific way. The principle
ally composed of 3-10 mesocycles. Each mesocycle is composed
of transferability tells us that activities that don’t closely mimic the
of microcycles that usually last from 1-3 weeks. The yearly plan is
demands and movements of the sport not only don’t directly help
constructed by identifying the competition period and working
us, they can actually hurt us by taking away our ability to adapt
backwards. For example in high school football the competitive sea-
to more specific training. So if our football players spend January
son would be mid-August to late November. So the yearly training
through May doing mostly high volume, low intensity, non-specific
cycle would begin in early December with a transition mesocycle,
work, that’s exactly the kind of athlete they are training to become—
followed by a general physical preparation (GPP) mesocycle from
lots of endurance, not intense, and unskilled. Not exactly what most
January to May or June, then a special physical preparation (SPP)
football players strive to be.
mesocycle immediately before the start of the season. During GPP
the training volume is high, intensity is low, and exercises are of a
An Alternative to Traditional Periodization
general nature. Coaches and trainers often think of this as a “fitness”
While there are many different alternative forms of periodization,
phase. During SPP volume is moderate, intensity is higher, and
one of the most common methods of variable training is referred to
exercises become more sport specific. Sometimes this is thought of
as block training. The basic concept of block training uses training
as a “skill” phase. While on the surface this type of training appears
activities that have a greater transferability than GPP, and calls for
to make sense, there are some problems.
gradually increasing volume and intensity as the athlete progresses,
rather than starting with very high volume. While there are many forms of block training, we will discuss a simple 3-block example. During the first block there would be a gradual increase in volume and a focus on strength and technical development. The second block would focus on using various combinations of training to increase intensity while maintaining a focus on sport specific skill development. The third block would focus on creating a training environment that closely simulates the exact demands of the sport.
The yearly plan is constructed by identifying the competition period and working backwards. These 3 blocks would cycle several times throughout the non-competitive season as the athlete’s skill and conditioning levels continue to improve. While this method of training may not appear to be significantly different from traditional periodization, how these two methods are implemented can show the differences.
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Our football player from earlier may do 3-5 miles worth of low
the game. Then the athlete would change their training activities
intensity running and simple bodybuilding-type weight training
and skill development goals and repeat the blocks.
at high volume during traditional periodization’s GPP. This type of training would continue for as long as 4-6 months. Conversely, during the first segment of block training the same athlete would perform 20 heavy sled pushes for 10 second bursts with 40-60 seconds of rest, and would perform strength exercises such as push presses or jammer machine for medium-low reps and mediumhigh weight. The athlete would not stay in this block for very long however. After just a few weeks the athlete would increase both their volume and intensity, for example performing the sled pushes for 15 seconds with only 35-40 seconds of rest and strength training activities with heavier weight and higher total volume. The final block might find the athlete performing sled pushes for 6 seconds, with moderate weight, with 25 seconds of rest between reps, and for up to 100 repetitions...about the number of plays in a football game. This workout may take as long as 2 hours, and would include rest intervals to simulate the breaks between quarters and at halftime. The athlete’s strength training during this block would be lower volume and moderate weight with a focus more on speed and power output (rather than maximal strength) to better simulate the demands of
Traditional periodization, while still an important step in understanding athletic development, has become outdated as our understanding of how the body responds to training has grown. The increased focus on specific skills and abilities that is characteristic of block training greatly improves performance when implemented properly. Additionally, by specifically preparing for the demands of the sport, injuries can also be greatly reduced. By incorporating block training rather than the traditional model of periodization, coaches and trainers are able to use much less boring, much more efficient, and much more effective training methods and keep their athletes constantly moving toward achieving excellence. ☐
Phil Groves has been involved in athletics since a very young age. As a coach, he has worked with youth, high school, collegiate, and professional athletes from a variety of sports. As an NCAA D-I & D-II, NAIA and NJCAA coach he has produced more than 20 all-Americans and 10 top-three national finishers and has been a staff member of 3 National Championship teams. As a private coach and consultant, he has worked with athletes who have gone on to compete in the NFL and Olympic Games. AdvancedAthleteMagazine.com 9
Parents Guide to Prevention of Throwing Injuries By Greg Noel Photography by Carla Town Watch for signs of fatigue One study stated that if a baseball player regularly pitches with fatigue, he is 36x more likely to end up having surgery.2, Signs include player shaking or holding his arm more often, losing velocity and control. Stick to pitching limits Research has shown a direct correlation to number of pitches and shoulder injuries. One study stated when a young baseball pitcher threw more than 80 pitches a game, he was four times more likely to have shoulder surgery. Go to ASMI.org for pitching guidelines or feel free to e-mail me.
Ethan Caldwell of Louisburg
Give 'em a break When a pitcher engages in more than 8 months of competitive
t can be very frustrating for athletes, parents and coaches when a
pitching during the year, he is 5x more likely to have shoulder or
nagging injury keeps a student athlete from playing at his or her
elbow surgery.3,Take a break from baseball or at least don't pitch for
potential or even keeps them off the field altogether.
I have experienced this as an athlete, a parent, a volunteer coach and
Realize danger of playing pitcher and catcher
lastly as a sports physical therapist. Injuries can come at all ages and
It is not recommended a child pitch and then play catcher on the
in all sports.
same day. Catchers throw even more than pitchers.
Recently there has been an alarming trend among young baseball
Teach correct pitching mechanics
and softball players. Overuse type injuries are reaching epidemic
Even the experts don't agree on what is best pitching mechanics.
proportions. For instance, ulnar collateral (â€œTommy Johnâ€?) surgeries
A full discussion is beyond the scope of this article. Be careful in
have increased 700% the last ten years in the amateur pitching mar-
choosing a pitching coach. Just because a coach had the talent to
ket. Up to 70% of youth baseball players report pain in the elbow
pitch in college and learned a certain way, does not necessarily mean
and 30% complain of shoulder pain in a season.1, Although most of
he is an expert in pitching mechanics. In a nutshell, most of the
the research has been with baseball players, more and more softball
velocity should come from lower extremities, hip and trunk in the
players are sustaining shoulder injuries from overuse. I have seen
right sequence and timing. Elbow too high increases stress on the
quite a few athletes in the clinic with upper extremity injuries, many
shoulder, too low and it stresses the elbow more. A video pitching
of which could have been prevented.
analysis may be beneficial.
What are some ways we as parents and coaches can help prevent
Warm up, but don't wear it out
our child from sustaining a throwing injury and cutting the
A general warm up and throwing is important, but a recent study
has shown a young pitcher throws about 150 pitches on game day.
And some dads can't help but work on improving flaws before or
Dream Come True Center
after a game.
Strengthen correct muscles correctly It is safe for kids to lift weights from age 8 and up. However, the
focus needs to be on power and lifting correctly, not on getting
bigger or stronger. Exercises like dumbbell flies, wide grip bench, overhead/behind the head lifting can put a lot of stress on the shoulder capsule and should be avoided. I have noticed quite a few young pitchers have hip and trunk weakness. Ask a qualified sports physical therapist or trainer who is familiar with baseball conditioning how to strengthen the posterior shoulder/rotator cuff as well as hip and trunk.
It is not recommended a child pitch and then play catcher on the same day. Catchers throw even more than pitchers. A word about softball Don't think that the above information, pitching limits, etc. does not apply to softball players. Windmill pitching puts more stress on the shoulder and biceps than previously thought. Add to this the fact that a pitcher may pitch over 1000 pitches in a weekend tournament. Some experts are recommending mandatory softball pitching limits. How does a parent of a young athlete know whether to seek medical attention? With overuse injuries, it is sometimes difficult to determine whether it is just normal soreness that will go away, or an actual injury that needs attention. Muscle soreness should be expected, especially early on in the season. However, if it worsens or persists more than a week or two, seek the advice of a qualified medical professional who has training in the evaluation of the throwing shoulder and elbow. If velocity decreases significantly or mechanics change as a result of pain, you
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References 1. Chen, F. S., et. al. (2005). Shoulder and elbow injuries in the skeletally immature athlete. Journal of the American Academy of Orthopaedic Surgeons, 13(3), 172-185. 2. Davis, J. T., et. al. (2009). The effect of pitching biomechanics on the upper extremity in youth and adolescent baseball pitchers. American Journal of Sports Medicine, 37(8), 1484-1491. 3. Olsen, S. J.,2nd, et.al. (2006). Risk factors for shoulder and elbow injuries in adolescent baseball pitchers. American Journal of Sports Medicine, 34(6), 905-912. 4. Trakis, J. E., et.al. (2008). Muscle strength and range of motion in adolescent pitchers with throwing-related pain: Implications for injury prevention. American Journal of Sports Medicine, 36(11), 2173-2178. ☐
should seek medical advice. I have seen many pitchers in my clinic
Greg Noel, PT,MS,SCS is a licensed physical therapist with a
who developed shoulder pain, changed their mechanics and then I
board specialty in sports. He has worked the last eighteen years
end up treating them for shoulder and elbow problems. If the advice is to rest for awhile, there needs to be a gradual return to throwing, preferably under the guidance of a sports physical therapist or trainer.
with several colleges, high schools and athletes at all levels and ages. He is currently the clinic director of Physiotherapy Associates located within Prairie Life Fitness in Olathe and Overland Park. He can be reached at email@example.com. AdvancedAthleteMagazine.com 11
Ashley & Trevor Tsue
By Stacey Mickles Photography by Tim Galyean 12窶アdvancedAthleteMagazine.com
encing is a sport that a lot of Americans aren't
"Trevor and I often worked and played together because we were
familiar with, but if Ashley and Trevor Tsue
close as siblings.
have anything to say about it, it won't be long before the whole country gets into the sport.
Fencing is basically sword fighting, but it's much more than that. Some say it’s like “Physical Chess”. It's a complicated sport that the Tsue children took on at an early age, and their parents took an interest after that; their father now competes and their mother takes care of their equipment and helps out sometimes with classes. Ashley a junior and Trevor a freshman are students at Pembroke Hill High School, and both have maintained A averages even with a significant amount of travel year-round.
Despite our close relationship, we fought often. My mother decided ‘why not put a sword in their hands’,” she said. "One particular day, my current coach, Emilia Ivanova, of the Heartland Fencing Academy, asked me if I wanted to play a game with them. I was thrilled, and from then on, I began classes under Coach Emilia as a foil fencer at the age of five,' said Ashley. “This decision changed my life, and I now fence around five days a week and condition/exercise with a personal trainer on the off days." The brother and sister tandem compete on different levels of fencing. Trevor is currently 41st in the country for men 14 and under,
"When I was four, I was fascinated with sword fighting. I loved
while Ashley is ranked 7th in the country in Cadet Women's Foil.
watching the fight scenes in Star Wars and Lord of the Rings, and I
Ashley has just recently brought home a national medal in Cadet
collected many plastic samurai swords'' said Trevor Tsue.
Women’s Foil at the Junior Olympics in Salt Lake City. She has won
"My mom saw my fascination with sword fighting and found a class
several national medals throughout her fencing career and has trav-
in fencing. She thought that I should try fencing, and I liked the
eled to several countries around the world with the U.S. national
idea as well. Once I began the introductory private lessons, I was in-
team for the last three years, all of this while maintaining a 4.0 grade
stantly hooked. We are also descendants of a samurai shogun, which
also might have something to do with our interest in swords!"
Trevor meanwhile, recently won a medal in Division III Men’s foil at
Around the same time, his sister Ashley got the fever for fencing as
the Summer National Championships last July in Reno, Nevada. He
well. She watched as her brother started to develop his skills in the
also took 12th in Division II Men’s Foil at the North American Cup
sport and she wanted to follow in his footsteps.
Ashley a junior and Trevor a freshman are students at Pembroke Hill High School, and both have maintained A averages even with a significant amount of travel year-round. AdvancedAthleteMagazine.com 13
Around the same time, his sister Ashley got the fever for fencing as well. She watched as her brother started to develop his skills in the sport and she wanted to follow in his footsteps.
single fencer. The ability to transcend the pressure and overcome the emotions during a fencing bout separates the best fencers from the average fencers." Ashley agrees with her brother, but enjoys the challenges that fencing brings. "It is difficult, especially at my level, but I enjoy the challenge. I like to see how people grow in this sport because it focuses on both peopleâ€™s physical and mental abilities," she said. The pair both intend on continuing fencing and going on to bigger and better things such as college and perhaps the Olympics. "I would like to attend Stanford or an Ivy League school," said
Although both have medaled regionally and nationally in the sport,
Trevor. "In fencing, my aspiration is to make the international USA
they agree that it is not an easy sport to learn.
team like my sister."
"It is a difficult sport to learn. There are many different movements
"I do plan on going to college. I hope to be recruited by a collegiate
to learn in fencing.
fencing team, since nine out of the 10 top colleges/universities have
Learning all of the movements takes many years of practice. The
Division 1 fencing teams," said Ashley.
psychological part of the sport is the most difficult to learn. Coping
"But for now, I want to medal in every tournament nationally and
with emotional pressure during fencing is one the largest impedi-
internationally. I also want to aim for the Junior World Champion-
ments in fencing," said Trevor.
ship team next year and the year after. I hope to someday earn a spot
"When a team loses in a team sport, the blame is spread amongst the participants; however, in fencing, the blame is placed on the
on the US Olympic team." With their talent, the sky is the limit. â˜? AdvancedAthleteMagazine.comâ€ƒ15
The No-Meat Athlete
By Lara Bennett MS, RD, CSO, LD Clinical Dietitian-Radiation Oncology
hat do boxer Mike Tyson, MVP football player Art Still,
vitamins are vital to anyoneâ€™s diet because they are coenzymes for
ultra marathoner Scott Jurek, baseball player Prince
energy metabolism. Deficiencies of Vitamin B1 (thiamin), Vitamin
Fielder, and dancer Tonya Kay all have in common? All
B2 (riboflavin) and Vitamin B3 (niacin) can significantly reduce
of these star athletes are vegetarian. The term vegetar-
athletic performance. Athletes may need even more riboflavin than
ian refers to people who exclude animal meat and seafood, as well as
the general population due to its essential role in energy metabo-
products containing these foods from their diets. A lacto-vegetarian
lism. Vitamin B12 is required for the breakdown of amino acids
is someone who excludes eggs as well as meat and fish while a vegan
and fatty acids- the process in which the body creates energy- and
excludes all animal products including dairy and eggs.
it is only found in foods of animal origin. Therefore, unless they are
According to the Journal of American Dietetic Association, in 2006
consuming milk and eggs, vegetarians may need to supplement their
approximately 2.3% of US adults consistently followed a vegetarian diet. In 2005, 3% of 8 to 18-year-old children and adolescents were vegetarian. Of these vegetarians, only a small percentage were athletes. There are many health benefits to following a vegetarian diet.
diet with vitamin B12. Because Vitamin B12 helps metabolize folate, a deficiency in vitamin B12 can cause a folate deficiency. A deficiency in vitamin B12 or folate is called macrocytic anemia, which can cause fatigue, shortness of breath, headache and gastrointestinal
The restricted diet tends to be lower in saturated fat and cholesterol
issues- all of these can inhibit athletic performance.
and is higher in dietary fiber, magnesium, potassium, vitamins C
Vitamin D, another common deficiency in vegetarians, is unique
and E, folate, carotenoids, flavanoids and other phytochemicals. De-
in that it can be synthesized in the body through sunlight. Vegetar-
spite its benefits, a vegetarian diet can be deficient in vitamins B12
ians can have a vitamin D deficiency from not consuming the foods
and D, calcium and zinc. These aforementioned nutrients are benefi-
high in vitamin D. The primary role of vitamin D is to preserve the
cial for enhancing athletic performance and vital to bone strength.
balance of calcium and phosphorus in the body in order to maintain
In order to be a successful athlete, one must be aware of these poten-
bone formation. Good vitamin D status is necessary to enhance
tial deficiencies and work to ensure adequate intake. Since the best
the effect of weight-bearing exercise on bone density. Vitamin D
sources of B-vitamins are from animal sources, vegetarians need to
is found in milk, liver, eggs and fish which are limited in vegetar-
meet these dietary needs by consuming whole grains as well as forti-
ian diets. However, protein bars, sport shakes, and soy milk may be
fied foods. Beans, peas, spinach, asparagus, mushrooms and whole
fortified with Vitamin D. Exposure to sunlight during training can
wheat bread all contain essential B-vitamins. Other foods such
also increase vitamin D. Do not take a vitamin D supplement unless
as soy milk and protein bars are fortified with B-vitamins. These
directed to do so by a medical professional.
A lacto-vegetarian is someone who excludes eggs as well as meat and fish while a vegan excludes all animal products including dairy and eggs.
RELIEVE PAIN✴RESOLVE INJURY✴RESTORE HEALTH
Vegetarians and vegans can also have a calcium deficiency. This deficiency can be due to vitamin D deficiency, not consuming enough dairy products, which are high in calcium, or from increased sweating. Optimal levels of calcium are imperative for athletic performance because of its role in muscle contraction (both skeletal and heart muscle), bone growth and strength, and blood clotting at the site of injuries sustained during practices or games. Studies have shown that many athletes consume well below the recommended daily amount for calcium. Tofu, green leafy vegetables, legumes, quinoa and buckwheat are all good sources of calcium. Calcium supple-
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mentation of 1000 mg is sometimes advised to prevent deficiencies. One of the most common sources of dietary proteins is from ani-
PowerBar, and Protein Plus Bar.
mals, which is why protein may become deficient with athletes who
Foods higher in protein also tend to be high in zinc and, because
are vegetarians. Protein is important for maintaining the structure
most high protein foods are from animal sources, zinc may also
for skin, hair, muscle, bones and teeth, for building and repairing
be deficient in a vegetarian diet. Zinc from animal tissues is also
body tissues, for regulating digestion and metabolism, for building
better absorbed than zinc from plant foods. It is essential for many
antibodies to help protect the body from infection, and for forming
functions in the body including building bones, digesting protein,
blood proteins involved in energy transport to the muscles, as well
producing blood, metabolizing antioxidants, immune function and
as many other functions. Amino acids make up the building blocks
healing wounds. Zinc is important in athletes because it enhances
of protein. A deficiency in one or more of the 20 amino acids may
exercise performance, aids in recovery and adaptation and regulates
lead to illness, hair loss, fatigue and decreased stamina. Foods from
pH balance in the body. Vegetarians can get zinc from milk and
animal origins contain all essential amino acids, while protein from
milk products, whole grains and leafy and root vegetables. It is not
plant sources may be limiting one or two amino acids. However, it is
recommended to supplement zinc unless tested for a deficiency and
still possible to consume a diet including all 20 amino acids without
directed to take a supplement.
having to eat meat. Protein intake varies depending on how active
Following a vegetarian diet can be tricky at times, but it is possible
an individual is and what type of exercise an individual performs.
to perform at an optimal level without consuming animal prod-
High interval training or a new strenuous exercise regimen may
ucts. The athletic performances of Serena and Venus Williams and
cause a greater increase in protein breakdown, therefore increasing
countless others serve as a testament that one can be vegetarian and
protein requirements. Some high protein vegetarian food choices
a successful athlete. The key to being a vegetarian athlete is knowing
include: egg whites, milk, cottage cheese, beans, tofu, yogurt, moz-
what is limited in a vegetarian diet and ensuring adequate intake of
zarella, soy beverages, pasta, polenta, textured vegetable protein,
vitamins and minerals from other food sources. ☐ AdvancedAthleteMagazine.com 17
F e at u r e
Dream Come True Center By Luke Town Photos provided by Dream Come True Center
o become good at a sport athletes think practice makes
perform at the top of their game. For younger athletes who want
perfect, and they are partially correct, but to become great—
to hit the weight room but do not have proper form, this is a great
athletes must train their entire body to become athletic. This
place to start. Learning correct techniques in the weight room is
means not only performing the sport, that’s the easy part, but
essential for injury prevention and adequate muscle growth. Many
becoming stronger, faster, and more coordinated. So where is a good
athletes and parents do not realize that there are many injuries every
place to start?
year from performing their sport but proper strength and flexibility
John and Heather Ohle have a solution for you. They started the
training could have prevented these injuries.
Dream Come True Center. A training facility located in the Nall
Martial arts training can be a huge benefactor in accelerating an
Hill Shopping center at 95th and Nall in Overland Park. The center
athlete to the top of their game. Many sports are dependent on the
provides not only the equipment to excel but also the knowledge
athlete’s ability to have a combination of explosive power, coordina-
from the areas top trainers. John Ohle is a former 2 time national champion in Olympic weight lifting and he is certified by the NSCA (National Strength Coaching Association) as a strength training coach. He has coached many Division I college athletes and has coached numerous athletes who have gone on to play professionally such as #1 sports agent, Tom Condon for his preparation for the NFL's strongest man contest while Tom was an all pro player for the chiefs John has a unique combination of flexible strength training, speed and agility training, judo, and jiu-jitsu to help prepare athletes to 18 AdvancedAthleteMagazine.com
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tion, and balance in order to be successful. Martial arts can give an average athlete the advantage on and off the field. Many football players are being trained in judo to better understand how to use their hands and feet simultaneously to be more effective as a lineman. John and Heather appointed Steve Scott as their director of Judo and Jiu-Jitsu. Steve, a 7th degree black belt and Olympic judo coach, is the founder of the Welcome Mat, an elite judo and Jiu-Jitsu club. Steve’s exceptional coaching abilities help prepare the mind and the body to work fluently and with more efficiently. Heather Ohle, a personal trainer, manages the cardio driven dance training. Her fitness through dance programs includes Zumba, hip hop, Booiaka, yoga, burlesque and also teaches Kickboxing for ladies and co-eds. She is very active with her dance performance team and is the dance choreographer for FM 95.7 that was featured this year in the St. Patrick’s Day Parade.
Advanced Athlete Magazine
I highly recommend this facility to athletes of all ages. If you want to reach the next level of competition or just want to get your body in the best physical shape possible, then give John and Heather Ohle a call at, 913-652-9100 and make your dream a reality. ☐ AdvancedAthleteMagazine.com 19
Truman State Punter 20窶アdvancedAthleteMagazine.com
By Stacey Mickles Photography by Laura Eagle
ootball was not exactly in the cards for a young Eric Phillips. Phillips grew up playing soccer since he was a toddler and thoughts of football were far from his mind,
but when an opportunity on the football team presented itself Phillips took advantage of the situation. Phillips started playing football in the eighth grade after the soccer season ended. "I decided to play football and with my soccer background, I thought kicking and punting would probably be good for me, Phillips said. "So I tried out for the team." That decision would change his life forever. Phillips would go on and be the punter and kicker for Blue Valley Northwest High School. As a senior Phillips would be First-Team All-EKL making six of his nine field goal attempts, including a 52-yarder (the second of his career) and he also had 20 touchbacks. A lot of schools came calling on Phillips, but one school in particular showed a lot of interest and that was Iowa State. At the time of Phillips recruitment, the Cyclones head coach was Gene Chizik. But Chizik would leave the plains of Iowa for the plains of Auburn and become their head coach. Phillips said that ISU had the most interest in him while Chizik was there and they were offering him a scholarship, but once Chizik left, so did the scholarship offer.
They Now? "I didn't get recruited too much at Iowa State after Chizik left,” said Phillips. “I talked to the special teams coach at Iowa State and he was going to Auburn as well." Phillips thought about following Chizik to Auburn, but a quick look at the roster and he found out the Tigers already had six kickers there (three punters and three kickers). The new staff at Iowa State had no interest in Phillips which left him in limbo. There were other schools like Kansas State and KU who were interested in him, but only if he was willing to walk-on which didn't guarantee he'd make the team, but then another school came into the picture; Truman State. Truman State turned out to be the perfect situation for Phillips. "Truman State is very good academically and was a good fit for me," he said. Phillips comes from a very academically based family of teachers and Truman State's academic programs were a huge influence on his decision. This past year, Phillips would be named third team All-American and would average 42.9 yards per punt which included a 75-yarder
against Southwest Baptist and a 62-yarder against Emporia State and he is the Bulldogs back-up kicker. But with all his accomplishments, Phillips who will be a senior this coming football season is not thinking about a career in the NFL, at least not right now. For now, Phillips wants to finish school and do whatever he can to contribute to his team. "I've never really set my goals of going to the NFL or playing professional anyway," said Phillips. “I just need to go out there and do my job now and whatever will happen - will happen." ☐
If you have a former high school athlete you would like us to follow up with please let us know. E-mail your suggestions to firstname.lastname@example.org AdvancedAthleteMagazine.com 23
e r g e r ad/ b h s r He n Ac Z a c h r i tag e C h rri setpi aAca d
Son of Mike and Susan Hershberger Basketball, Track, Football Coach Dave Wallace Zach is a terrific student athlete who excels in both parts of that description. If his academic success is said to come easy to him he replies that it’s only because he works very hard at it. His football career, however, started some 6,000 miles away in the Eastern European nation of Bulgaria where his athleticism and speed were immediately noticed. After only a year in the junior league he was promoted at the age of 16 onto the national team where the average age was 25. The most outstanding thing about Zach is that his intensity and passion for the game do not dull his good sportsmanship. While he loves putting an opposing player on the ground, he receives just as much pleasure in helping him back up again with a pat on the helmet. Zach: My senior year of football playing for Christ Prep was filled with great memories and a continued excitement for my future. I not only grew in the relationships I had with my teammates, but also in my relationship with the Lord. I learned so many lessons over this past year as a result of football, lessons that I won’t ever forget. One of the best memories I had over this past season occurred in a game my team was losing. It was late in the third quarter and one of the opposing players got injured on a play. While he was lying on the field, the eleven of us huddled together and began our routine prayer for the injured player. Soon after this, one of the referees came up to our huddle and commented that he had never seen a team with better sportsmanship than what we were demonstrating throughout the game. This to me was better than winning a game, better than catching an 80 yard touchdown pass, better than a one handed interception during a tight game, better than returning a kickoff for a touchdown in order to give your team a spark. This experience showed me what my team’s purpose really was: to honor and glorify God in everything we did, in order to demonstrate to opposing teams the meaning behind being a Christian. This defined my senior season, and will define the rest of my life.
Son of Trent Carter Football, Weightlifting Coach Dennis Grayless, Boris Urman Will won a varsity linebacker position as a sophomore and established himself as a team leader from that point on. He has won numerous Weightlifting awards and is currently positioned to break all weightlifting records at Shawnee Mission North. Will is also a member of Boy Scout Troop 247 in Merriam and is close to achieving the rank of Eagle Scout. Coaches Grayless and Urman: Will is a very good young man, he is disciplined and a hard working athlete. In 2011 he won a bronze medal at the junior Olympics in New Orleans. I also coached Will for Youth World Championship in September 2012 in Clovakiy, Olympic Weightlifting. Will: I work out 6 days a week 2 hours per day plus after school conditioning for Football. During the summer months my workouts add up to 20-24 hours per week. I love my sport because it's an individual sport and I know no one is going to lift the weight for me, everything is on me. I give credit for my success to Coach Urman for being such great coach and to my parents for being so supportive. My goals are to continue training and to start competing internationally. Awards: Bronze Medal 2011 Junior Olympic Games 2012 Wounded Warrior Best Lifter Award-Leavenworth Kansas 2012 Best Lifter Award in the Missouri Valley Championships for Age 16-17 2011 Turkey Cup Best Lifter Award-St. Joe Missouri 2011 Yellow Brick Road Best Lifter Award-Onaga Kansas
rter a C l l Wi nee ore
Sophom 24 AdvancedAthleteMagazine.com
S h aw
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Son of Doug and Mette (Nord) Copeland Basketball South Kansas City Spartans Coach Vik Simmons Coach Simmons: I've enjoyed working with Paul for the last year plus. When he was younger he used to come to our Spartans camp and he always stood out with his hand workout. Last summer, I had a chance to finally coach him on one of our tournament teams. His improvement on the court was very encouraging, but I could tell he had more to improve upon. After the summer season, we didn't end very well as a team and Paul struggled with his shot a lot. After the game I really kind of got on Paul about being more of a factor and becoming a knockdown shooter. Later I discovered from his mother Mette that Paul went out later that evening after the last game and kept working on his shot. When our fall workouts came around Paul came to work! In those three months of fall workouts, I saw Paul's confidence sky rocket! He had a quite swagger about him. He even played in men open gyms with 20 something’s and was constantly hitting 3 pointer after 3 pointer!! I'm very excited to began summer workouts with Paul again and can't wait to see his continued development as a player Paul: I give my Coach, Vik Simmons, a lot of credit for the player I am today. He has worked with me a lot to improve all the parts of my game and helped me get my confidence back. I practice about four times a week on ball handling and shooting. I believe that my work ethic and always wanting to become better is what makes me talented at my sport. Paul was a member of the Paola Middle School’s team which was undefeated in the league in both the 7th and the 8th grade. Paul also went to Salina when advancing to state in the Free Throw competition.
Daughter of Hugh and Melissa Morrison Cheerleading Shockwave All-Stars Coaches Chad and Kim Dressen Nadia is an exceptional student who also plays the flute. She is a competitive cheerleader for Shockwave Cheer in Lee’s Summit. She is very dedicated and works hard each practice to improve and learn new tumbling skills. She has performed the duties of flyer as well as base and always displays excellent sportsmanship and work ethic. From Nadia: I have been in cheerleading for two years. My first year I was an all time flyer. Now, in my second year, I am a back spot and a flyer. My older sister Arielle has been in cheerleading for two years, also. To be a cheerleader you have to have heart, soul, and willingness to try. Competitions are really hard because you don’t know how amazing the other teams will be. At Shockwave, sometimes we do competitions back to back weekends in a row. You also have to be ready for any extra practices or immediate changes or injuries. I am on two different cheer teams for Shockwave and the practice is tiring. I am in the gym an average of four days a week. Sundays I do four hours of cheer, Tuesdays I am in the gym for three hours, Mondays I am there for an hour and Thursdays for two hours and fifteen minutes. Since I am the oldest on my youth team, my coach expects more out of me than the other girls. Level two is hard because you have to have a ton of energy to make it through the routine. My biggest fans are my mom, dad, and sister Arielle. The main reason I love cheer is because I get to be with my friends and we are like one big happy family!
is o n r r o -m y, right e n ta r
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MV P ’ s
Th e Originals-Koop 97’ (14A) (kneeling) Alexis Reed, Natalie Dummitt, Brittany Kendall, Bray Dempsey (standing) Darian Frost, Madelynne Greenstreet, Bailey Baird, Alexis Koop, Mackinsey Cunconan, Abby Summers, Lexi Hanson (photo by Rainkite Photography) Kansas City, Missouri Softball Coach James Koop From Coach Koop: The Originals-Koop 97’ 14A softball squad, also known as the “The O’s”, is group of very talented high school freshmen (and one 8th grader) from all over the Kansas City and surrounding areas. The coaching staff, along with others in the Originals organization, provides the best possible environment for our players to improve their athletic skill set, academics, community involvement and ultimately prepare them mentally and physically to play at the collegiate level. We feel these individual goals are accomplished with our “TEAM” first philosophy. In all of our correspondence with players and parents, the word “TEAM” is always capitalized to insure that this concept is never neglected, nor forgotten. Our players are held accountable for their actions and are encouraged to communicate amongst themselves, to the coaching staff, and to colleges that they are interested in. The Originals Softball Organization is one of the largest in the mid-west and annually qualifies for ASA, USSSA and other premier national tournaments at multiple age levels. Over the years, The Originals organization has had numerous players signed to college athletic scholarships and we feel that all of our girls are capable of playing past the high school level. After a 12-3 start for our club in the fall, the expectation level for 2012 season is considerably high. The girls have worked extremely hard this past off-season and we are all very excited to get back out on the fields and start playing in some tournaments. From Contributors: The players for Originals-Koop 97’ 14A team have all been hand selected by Coach Koop and were not chosen for just their outstanding athletic ability, but also for their academics and community involvement. Currently, the team’s grade point average is a stellar 3.9 and is constantly monitored by the coaching staff. Also, the O’s squad volunteers for various community charitable events like the annual “Pink Laundry 5K Run / Walk” in downtown Lee’s Summit, Missouri for the Stephanie Vest Foundation. The hours of work the Originals-Koop 97’ players, parents and supporters donated for the annual event this year, helped raise over $27,000 that helps support area families who are currently battling various forms of cancer. Everyone involved plans to work even harder for this outstanding annual event and help make it even more successful. As for the 2012 season, The Originals-Koop 97’ 14A squad has already won an indoor 18A tournament in January and are expected again to be one of the top teams in the mid-west. They mainly compete in the older 16A age group and will play in some of the biggest tournaments in the country. Most notably for the 2012 summer season will be the 16A ASA Memorial Day and 14A Sonic Invitational Tournaments held here in Kansas City, the Triple Crown 16A Colorado Sparkler Tournament in Denver, Colorado and the 14A USSSA Nationals in Orlando, Florida. The Originals-Koop 97’ 14A squad also will participate in the 16A Divisions of college scouting exposure events in Kansas City, St. Louis, as well as Dallas in the fall. For more information about The Originals-Koop 97’ 14A team, please visit their website at www.eteamz.com/originalskoop/ or follow them on Twitter @originalskoop97
tell us about an outstanding athlete
ww w.A d v an c edAthle te Ma ga zine .com
Core Values By Ruth Baum Bigus Photo provided by The Winston GroupTM
amonte Winston is the founder and president of The Winston GroupTM and the Pushing Excellence program dedicated to enhancing the lives of student athletes by providing them with the life skills needed to navigate the challenges of life now—and in the future. Pushing Excellence is built upon three core values—communication, trust and meaningful relationships.
In this ongoing series of articles, Winston shares some thoughts
teammates and coaches. Outside of my insatiable love for football,
about the creation of Pushing Excellence and why he is so commit-
I yearned to communicate with them, which led to building trust
ted to its implementation in area schools.
bonds and meaningful relationships.
Q: Why did you choose these three core values?
Now, looking back on all of my experiences—whether it was sports,
Winston: Our three core values play a significant role in our daily
academics, family/friends, my faith or business—these three core
lives the minute we open our eyes in the morning. What if you couldn’t “EFFECTIVELY COMMUNICATE” with your spouse or children or you didn’t TRUST your boss enough to know that you would have a job when you got to work? Better yet, what would it feel like knowing that your colleagues at work or teammates at school didn’t trust you and there were no MEANINGFUL RELATIONSHIPS amongst them? These values are at the very heart of success at any level, and why not start practicing them now? Knowledge and preparation is in having an “edge” on the competition! Q: How have these three values played out in your life-do they really work? Winston: As I looked back on my 45 years of experience in sports dating back to my early childhood, I remember with the excitement and anticipation I had to get to practice so I could be around my 28 AdvancedAthleteMagazine.com
values still stand out. Effective communication, trust, and meaningful relationships have been at the very core of my growth as a man, my development as a professional, and any measure of success that I have attained.
These values are at the very heart of success at any level, and why not start practicing them now? Knowledge and preparation is in having an “edge” on the competition!
Center Sp rtS
With all that in mind, ask yourself the question-do these core values really work? Absolutely, as long as you keep them front and center. Q: Why are these values so important to student athletes? Winston: Every student athlete must work to master these skills. They are essential in a student-athletes ability to be coached, which has a direct effect in the development of their mental and physical preparation. These three core values also play an integral role in building and maintaining the ever elusive “ultimate team chemistry” that comes in handy when your team is competing in an intense and “hostile environment” with everything on the line! I would challenge all student-athletes, parents and coaches to put one of Pushing Excellences three core values into play in your daily lives (one core value per week) for three weeks. Be REAL and COMMITTED! You will be surprised and pleased by the positive results of change and so will those around you. Keep Pushing Excellence! If you are interested in connecting with The Winston GroupTM and learning more about how the Pushing Excellence program can come to your school, please visit www.pushingexcellence.com, e-mail email@example.com or call (913) 730-0304. ☐
All sports uniforms, gear, lettering. The best sporting goods store in town. Store Hours Mon-Fri 10-7 Sat 9:30-5 Center Sports 13358 College Blvd Lenexa KS, 66210 913.345.2882
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F e at u r e
The Sport of Fencing By Emilia Ivanova Foil is the lightest of all the weapons and is a thrusting weapon that targets the torso, including the back, but not the arms. Valid touches are only scored with the tip of the sword. The foil blades are rectangular-shaped. The foil has a small, round guard and a handle that is either straight or shaped as a pistol to fit in a fencer’s hand. Only a single hit can be scored by either fencer at one time. If both fencers hit at the same time, the referee uses the rules of right of way to determine which fencer gets the point. Épée is also a thrusting weapon, but the target is the entire body. Touches are also only scored with the tip. Epee has a larger guard than foil and the blade is V shaped. Unlike foil and sabre, epée does not use right of way, and allows simultaneous touches by both fencers.
Photo provided by Tsue Family
encing is one of the oldest sports, dating back to ancient times. The first fencing schools can be found in European historical records dating back to the 12th century. Fencing is also one of the first seven sports at the first modern Olym-
pics Games held in Athens in1896. Since then, fencing has been a
Sabre is a light cutting and thrusting weapon that targets the entire body above the waist, including the head and the arms. Hits with the edges of the blade as well as the tip are valid. As in foil, touches which land outside of the target area are not scored. In the case of both fencers landing a scoring touch, the referee determines which fencer receives the point for the action, again through the use of "right of way".
part of every Olympics Games! Fencing is an exciting life-long sport for all ages and athletic ability
that can be started at any age. The sport of fencing benefits you both physically and mentally, while helping you to develop strategic thinking and improve your
self-confidence. It is a common saying that fencing is described as “physical chess”. It is always helpful if you can think fast, anticipate your opponent reactions, and execute your movements in the
proper time. If you have a chance to look at competitive fencers in a bout you will be surprised at the lightning speed of their movements. As well as
The last Olympic Games in Beijing were the most successful in the
developing good footwork and blade technique, competitive fencers
history of American Fencing. The US Fencing Team earned six
must be able to apply their training with lightning speed in tactical
medals including a repeat Gold medal for Mariel Zagunis, (the first
situations. The sport emphasizes strategy over size and sportsman-
American to earn an Olympic Gold medal in nearly 100 years). The
ship over glory.
huge success brought a groundswell of interest in the sport of fenc-
The Olympic sport of fencing is divided into three weapons. Foil,
ing. Across the USA more new fencers started taking classes to learn
Epee and Sabre.
more about this wonderful sport.
Most of the fencing clubs offer classes for all age groups and skill levels. In our Academy the youngest “Little Knight” is 4 years old and the oldest adult fencer is over 60! They all have fun practicing and learning the art of fencing. It is safe, easy, and fun to fence! Published research clearly indicates that fencing is a very safe sport. With the equipment standards the way they are today, it is one of the safest "contact/combat" sports out there. Fencing is an individual, competitive sport where the fencers’ first start competing locally and regionally. Some of them then continue to the national and international level. Like in every sport, it takes many years of hard work, determination, and sacrifice to became a champion and excel in fencing. Many fencers choose not compete but continue to enjoy the art of fencing. The most important thing is that all fencers have fun and enjoy this wonderful sport. Many high schools in the country have varsity fencing teams and are organized in High school fencing leagues. Fencing is also a part of NCAA sports and many fencers continue competing once they enter college. More that 100 Colleges and universities across the USA have
Every year at the Summer National Championship close to 4000 fencers compete for medals in all ages and levels. for all age groups and levels, starting for children under 10 years old to fencers over 70. That’s correct over 70! Some say that fencing is one of the fastest growing sports in the USA and I believe that. Every year at the Summer National Championship close to 4000 fencers compete for medals in all ages and levels. The best of them represent the USA at International competitions, World Championships, and Olympic Games. US Fencers are performing at the highest level and are medal contender’s at most International competitions.
fencing clubs and teams. Many of them offer fencing scholarships to
I was privileged to travel several times in the last two years with the
talented fencers, enabling them to participate in college and inter-
US Juniors Women Team in Europe and was able to see how strong
collegiate tournaments and also national championships.
and dominant the USA Team has become in World competitions.
Many of my students are looking to continue fencing in College and others have already graduated from Colleges such as; Harvard, Princeton, Columbia, Northwestern, Yale, The University of Pennsylvania, Cornell, Ohio State, Penn State and many others. I am glad to see how well my students are doing in life after they graduate college and start their professional careers. They all make me very proud.
US Fencing is going to the 2012 Olympic Games in London with a young and very talented team. I am sure they will perform superb and bring home many medals. For more information about fencing and to find local clubs visit www.USFencing.org or contact Emilia at firstname.lastname@example.org. ☐
Emilia Ivanova has competed in Fencing for 17 years. She is a
Fencing is a sport that helps you develop not only your athleticism,
7-time National Foil Champion of Bulgaria and took a Silver
but also helps you learn how to deal with stress of the tournaments,
medal in the European Championships. As Head Coach of the
how to make fast decisions, and how to handle winning and losing.
Bulgarian National Women’s Foil Team her student accom-
We all need these valuable skills in life!
plishments include: World Championships in Holland – 1995,
The United States Fencing Association (USFA) is the recognized National Governing Body for the sport of fencing in the United States and works in coordination with the US Olympic Committee. The mission of USA Fencing is to serve and foster the growth, participation and development of domestic fencing at all levels and to achieve sustained international success. The USFA is offering tournaments
European Championships in Austria, and the Olympic Games in 1996. She has coached in the Kansas City area for the past 10 years and many of her students have medaled in Regional Tournaments, the North American Cup, Junior Olympics, the USFA Summer National Championships and competed at World Cups in Europe. AdvancedAthleteMagazine.com 31
Counting Pitches By Luke Town
"Just one more inning coach, I feel fine.”
I have heard those words from more pitchers than I care to count.
Keep the arm warm during the game and especially between in-
But as a pitching coach and a manager, I know how important it is
nings. Have you ever noticed professional pitchers wearing a sleeve
to monitor the pitch count. If your pitcher is getting ready to start an
or jacket over their arm during a night game in the middle of
inning and the pitch count is getting close to the cut off line, simply
summer? They are keeping the arm as warm as possible. You don’t
have another pitcher warmed up and don’t let that pitcher start the
want the arm to cool down then go right back to throwing at game
next inning. It is better for them to throw less than more.
speed. Now if the pitcher is hitting and has reached a base, you have
For a parent, go out and buy yourself a pitch counter and keep track
a couple of options. Either take them a sleeve or have a courtesy
of your child’s pitches. For a coach, get a counter or pitch count book that keeps track of balls and strikes and have a player or another coach keep track of your players’ pitches. In the beginning of a season, as a pitchers arm is getting in game shape, it is vital to keep the pitch count low. Having them throw too many pitches early in the season can lead to injury. Make sure your pitcher warms up properly. It is important to warm up slowly and to do so with a purpose. There have been a lot of studies that show that a dynamic warm up combined with a gradual increase in velocity is healthier for the arm. So coaches, make sure you have a plan that you want your entire team to use when preparing for a game. Pitchers need to use the same warm up when getting ready to go in to the game, even if they warmed up prior to the start of the game. 32 AdvancedAthleteMagazine.com
runner take their place on base. When the pitcher gets back to the dugout, have them put on the jacket or sleeve. I don’t really like my pitchers running bases very much during the game, as it wears out the legs. Once the legs get fatigued or tired, the pitcher starts relying more on the arm then using the legs and core to throw the ball.
In the beginning of a season, as a pitchers arm is getting in game shape, it is vital to keep the pitch count low.
The following excerpt was taken from the USA Baseball Medical and Safety Advisory Committee web site. Based upon its expertise and review of existing studies, the USA Baseball Medical & Safety Advisory Committee makes the following recommendations for minimizing a pitcher’s risk of future serious arm injury and maximizing his chance of success:
Pitch counts should be monitored and regulated in youth baseball. Recommended limits for youth pitchers are as follows: Recommended limits for 9-10 year old pitchers:
➢ ➢ ➢ ➢
50 pitches per game 75 pitches per week 1000 pitches per season
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2000 pitches per year
for 11-12 year old pitchers:
develops. There are many pitching instructors around the area. But 75 pitches per game
before you start paying for instructions, interview them about your
100 pitches per week
concerns. Ask them plenty of questions. If they know what they are
1000 pitches per season
doing, they will be more than willing to answer your questions. I
3000 pitches per year
have always thought more of a parent for taking the initiative to ask
Recommended limits for 13-14 year old pitchers:
the tough questions. It shows they are concerned about the health of the pitcher. A Pitcher should be prohibited from returning to the mound in a
75 pitches per game 125 pitches per week 1000 pitches per season 3000 pitches per year
game once he/she has been removed as the pitcher. For more information to the above references, go to www.asmi.org. Too many coaches and parents put too much emphasis on winning and not enough on the health of a player. I have seen many coaches throw the same pitcher numerous innings in multiple games
Pitch count limits pertain to pitches thrown in games only. These
throughout a tournament. If this is the case, that coach cares more
limits do not include throws from other positions, instructional
about winning than about the welfare of his player. I know this is
pitching during practice sessions, and throwing drills, which are
not an “ah ha” moment, but simply by throwing more strikes can
important for the development of technique and strength. Backyard
drastically reduce the number of pitches thrown in a game. I like
pitching practice after a pitched game is strongly discouraged.
to challenge my pitchers to throw a three pitch inning. Unless your
Pitchers should develop proper mechanics as early as possible
child is ambidextrous, he or she only has one arm to throw with, so
and include more year-round physical conditioning as their body
take good care of it. ☐ AdvancedAthleteMagazine.com 33
B Weh Se rmeaar tr e T h e y N o w ?
How to Pick the Right College for You By Stacey Custer him or her to attend school away from home, as tuition and other fees continue to grow. Your child’s field of choice will also help to narrow the number of schools to look into more extensively. If she has her heart set on a more specialized field, you can eliminate any prospective college destination that does not offer that course of study. Further, if she thrives in a smaller setting, her choices can be narrowed further based on average class size. Once the initial research is complete, there are a few more questions to get your child one step closer to choosing a college: ✓ Do you meet the admission requirements? ✓ Are there opportunities for scholarships/ other financial aid available? ✓ Do you think you would like living and studying there? If it is unlikely that she will get into certain schools because of a low
efore you know it, eighteen years have come and gone, and it is time to send your baby off to college. The process of finding the right college can be intimidating for any parent but especially for first-timers. However, by sitting down with
your student and talking through just a few questions, you can start to get a sense of the direction to take to assist your student in choosing a college. First of all, there are tons of options when it comes to selecting a college. The questions below will help you to narrow your initial search:
G.P.A. or low test scores, it might be in her best interest to revise her list and apply to colleges where she is more likely to be a successful applicant. That’s not to say that she cannot have a school or two on there that is a “stretch,” but it's a good idea not to have too many to save her the disappointment. In addition, if after looking into financial aid opportunities, it appears that a certain college destination would be too much of a strain financially you would want to have a conversation about your situation, and have your student revise her list once more. Lastly, your student would need to find out if she likes the locations her
✓ Where would you like to go to college?
prospective colleges offer. Initially, one of the ways your student can
✓ Which career fields are of interest to you?
begin to answer this question is to go online. Nowadays, many col-
✓ Would you prefer a small school or a
leges provide virtual tours to students. Immersing herself in a virtual
journey of each school on her list may lead to her eliminating a few
The answers to these questions can help you build a preliminary list of schools to research. If your son or daughter wants to target out-
more options, but the very best way for her to discover if she could see herself living and studying in a particular locale is to visit.
of-state schools, you may not spend as much time looking at local
Once you have visited, your child should have a much better idea of
options. Instead, you may want to spend more time looking into
where she will end up after she walks across that stage with a high
grants and other financial aid opportunities to make it possible for
school diploma in hand. And, you can breathe easy knowing that
chieve Avila University’s championship Eagles compete in basketball, baseball, football, golf,you soccer, softballthe andbest volleyball in the At Avila, itcross-country, is our mission to help become NAIA Heart America Athletic version of nationally yourself.endorsed Our dedication toofdeveloping well-Conference. Avila dance and cheer teams are also nationally recognized. rounded individuals means that our student-athletes take academics a higher level.with cutting edge programs, Committed to providing atoquality education Avila University recently launched a sports communication concentration,
Avila’s championship Eagles compete incareers basketball, which prepares students to pursue in sports media. Avila University also offers academic scholarships up to $15,000 as well baseball, cross-country, football, golf, soccer, softball as performance grants in a wide variety of areas, including athletics, and volleyball in the nationally endorsed NAIA Heart campus ministry and more. of America Athletic Conference. Avila dance and cheer teams arecompeting also nationally Whether against recognized. other athletes or in the classroom, students begin to realize their full potential as we open doors
Call the AU Athletic for themDepartment in school and in life. at 816.501.3634 or e-mail email@example.com
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Scan with a Smartphone to learn more 1 as Avila-Advanced_Athlete_ad-03-2012horiz.indd a parent you did everything you could to help her find a college
3/12/12for 1:19 PM consideration by her, or any student-athlete and her family,
that fits her unique needs. After all, kids are not one-size-fits-all.
that matter: “I believe the single most important factor for the
Obviously, there is much to consider when choosing a college for
college decision is team atmosphere. Coaches may come and go.
any rising high school senior, but if anything, there is even more
Wins and losses are not guaranteed, but if a student-athlete has a
to consider if you have a student-athlete at home who is hoping to
good group of teammates, he or she will be able to overcome what-
continue to play in college.
ever difficulties and obstacles may arise from the pressures of being
Some additional considerations if you have a student hoping to continue playing her sport of choice in college: ✓ Has the coaching staff taken an interest in her? If not, you might want to make a point during a college visit to speak to the coach about trying out. ✓ If she makes the team, would there be an opportunity for athletic scholarships? ✓ How much scholarship money is offered? ✓ Does your child have rapport with the coach?
What about her potential teammates?
Once your student-athlete has narrowed her list to those schools that best meet her needs, Mr. Matthew Baysinger, Director of College Guidance at St. James Academy, makes a point worthy of
a college student-athlete. A student-athlete will spend more time with their teammates than with anyone else - so they better enjoy each others' company!” Regardless of your child’s athletic ability, when going about the process of choosing a college, it is important for you and your child to look at her college journey holistically and not necessarily hinge her decision on a factor that may be transient. Be sure to start the process early to give you and your child plenty of time to weigh all of the pros and cons. In the midst of all the list making and visits, enjoy this time with your child before she spreads her wings. ☐
Stacey Custer received her Bachelor of Arts in English from William Jewell College, and she is currently a candidate for a Master of Education degree in School Counseling from the University of Georgia. AdvancedAthleteMagazine.com 35
Am I too
By Phil Groves s a collegiate coach you start the recruiting process
It happens every year. An athlete you’ve poured countless hours into
early. You identify potential needs, and spend hours
chooses another school. That’s the business of college recruiting, and
pouring through statistics, contacting high school
it’s a part of every coach’s signing period. But now that you’re at least
and club coaches, scouring online profiles and sorting
one person short of where you thought you would be, where do you
through questionnaires sent in by athletes. Once you
go as a coach?
identify your potential prospects, you send countless emails, spend
The point of this story is not to give you an inside look at what
hours on the phone with the athlete, their family, their coaches. You
coaches have to contend with every year. The point is that it’s
arrange visits, trying to ensure that every detail is accounted for,
NEVER too late to get a college scholarship. The scenario above hap-
and that every possible concern is addressed and every question an-
pens to coaches at every level, and these coaches will be looking to
swered. Then you call and email some more. As the national signing
fill their rosters and find missing pieces. As an athlete, even if you’ve
date grows near, you send out your offers and hope that the hours
gotten a late start, you can take advantage of this situation.
of preparation, research, communication and relationship building
have ensured your recruits that your school is the right fit for them.
Since basically every program fails to get every one of its initial
Then you get that phone call. It usually goes something like “Coach
offers signed, during this time of year there are still plenty of offers
I really appreciate your offer and everything you’ve done and said,
to go around. Also keep in mind that these coaches are sometimes
and this was a very hard decision, but...”. You know what’s coming.
scrambling to fill the holes that they need, and to get their roster
finalized. You should understand that this can be very beneficial for you if you are still searching for an offer, but only if you are willing to move quickly and purposefully. If you are a spring sport athlete, the top-tier recruits have often already been signed, but most collegiate coaches of spring season sports leave plenty of scholarship money in reserve. They know that
While I’ve already signed most of my team at this point, I still have a couple scholarships set aside for athletes who may still be the right fit. you can often find some great athletes who may not really shine
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until their senior season begins. Additionally, if you’re a multi-sport athlete who didn’t get an offer for your fall or winter sport, your spring sport season could still give you a wealth of opportunities. As a personal example, I recruit track and field throwers, many of whom are also football players. Every spring after some of these athletes fail to get substantial football offers, my phone begins to ring, and my inbox begins to get full. While I’ve already signed most of my team at this point, I still have a couple scholarships set aside for athletes who may still be the right fit. What to Do Time is critical, so contact at least 5 potential schools within the next 48 hours. As always, make sure they fit your particular academic, athletic, and social goals. Some schools may tell you that they have already made all their offers, some will be receptive to your interest. Don’t be offended if you get turned down, especially if you haven’t contacted these schools until now. Rejection is a part of the process for coaches and athletes alike, so understand if coaches
www.WestwoodChiropractors.com your opportunity. Don’t make a hasty decision, but this time of year isn’t the time to drag your feet. Additionally, make sure you keep this process going until you actually commit. If you are only talking to one school, you’ve really limited your options. Finally, when you are ready to commit, notify the coach and sign your letter of intent as soon as possible. This time of year can still provide plenty of opportunities for all athletes, and spring sport athletes in particular. Make sure you understand the situation and be active in your recruiting process, and you might even end up with more options than you had 3 or 4 months ago. Now get to work! ☐
Phil Groves has been involved in athletics since a very young age. As a coach, he has worked with youth, high
are more inclined to make their offers to athletes who started the
school, collegiate, and professional athletes from a variety of
process much earlier than you may have.
sports. As an NCAA D-I & D-II, NAIA and NJCAA coach he
Once you’ve made contact and generated some interest, make sure
has produced more than 20 all-Americans and 10 top-three
you take care of the small details. Apply to the schools, have your FAFSA sent to their financial aid offices, and try to set up a visit right away. The clock is ticking, and if another athlete who has remained in contact with the school chooses to commit, you may miss
national finishers and has been a staff member of 3 National Championship teams. As a private coach and consultant, he has worked with athletes who have gone on to compete in the NFL and Olympic Games. AdvancedAthleteMagazine.com 37
B ea S G dg m eatrst i n
Ice Packs By Carla Town
ne of the things athletes fear most are injuries. Not only can an injury cause the loss of playing time, it can also end an athlete’s career at the blink of an eye. Fortunately, most injuries are nothing more than sprains or torn muscles.
ICE ✳ Used to keep the swelling down ✳ Acute injuries such as ankle sprains
Although these are not career ending injuries, without proper treat-
✳ Early and often for the first 48 hours
ment they could become career ending injuries.
✳ On 15 - off 15
April is recognized as Youth Sports Injury Prevention Month. Two
✳ AFTER overuse activities; pitching shoulder, shin splints
of the simplest and easiest injury preventions are ice and heat. We’ve come a long way from the old ice bags and heating pads most of my generation grew up with. There are now a plethora of gadgets for ice and heat treatments that are specially designed for everything from the neck down to the feet. The question from many athletes though is when do I use ice and when do I use heat? Keep this in mind when deciding which is best. As always, consult with your doctor or sports trainer about any injury you suffer from.
HEAT ✳ Use BEFORE overuse activity; Never use heat after activity ✳ To relax and loosen tissues and stimulate blood flow to areas that suffer from overuse ✳ No more than 20 minutes at a time
Here are some of the types of combo ice/heat packs available today
www.icewraps.net 38 AdvancedAthleteMagazine.com
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A n d. . . A c t i o n!
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April.upcoming events.2012 April 14 Lavender Planting Fire Lake Camp Join us as we plant our Lavender Field. Bring your shovel, garden attire and hat. Have some fun as we dig in and plant our Lavender Field, then sit in the sun and enjoy a picnic lunch and cool drink, take a kayak ride or pick some asparagus to take home. It's going to be a fun day of gardening in the country, join us won't you? Time: 10:00 AM Address: Fire Lake Camp, Paola, KS Phone Number: 913-544-9260 e-mail: Info@firelakecamp.com Info: http://firelakecamp.com/calendar.html
April 15-22 Spring Baseball Catchers Clinic Blue Valley Recreation Concentrate on fundamentals and mechanics of the catching position. Grades 2-8 - $30 Phone Number: 913-685-6000 Info: www.bluevalleyrec.org
Spring Baseball Hitting Clinic Blue Valley Recreation Learn proper hitting techniques and mechanics for a better swing. Grades 1-8 - $30 Phone Number: 913-685-6000 Info: www.bluevalleyrec.org
Spring Baseball Pitching Clinic Blue Valley Recreation Improve stance and throwing motion for accuracy. Grades 3-8 - $30 48 AdvancedAthleteMagazine.com
Phone Number: 913-685-6000 Info: www.bluevalleyrec.org
April 21 Planting An Herb Garden Fire Lake Camp Herb gardens bring exciting tastes to our meals and can bring comfort and healing to our bodies. Fresh herbs are the best tasting and most nutritious. Anyone with a small patch of sunny space can have an herb garden. Learn how to get started during this hands on class and have an herb garden of your own. After class we will stroll through the gardens tour Fire Lake Camp and enjoy a beautiful lunch severed alfresco on our long tables created just for you by our guest chef. Designs will be available as well as the highest quality herb selection for you to purchase for your own garden. Hands in the Dirt Series taught by Julie Zoller Your garden experience $40.00 per person. Space is very limited. Note: Our Asparagus Patch will be open for picking during your visit. Time: 10:00 , lunch served at Noon Address: Fire Lake Camp, Paola, KS Phone Number: 913-544-9260 e-mail: Info@firelakecamp.com Info: http://firelakecamp.com/calendar.html
Planting a Potager Garden Fire Lake Camp A Potager Garden is a Kitchen garden which is a beautiful ornamental vegetable garden where vegetables, herbs and flowers are chosen according to their aesthetic value as well as their edible value and are mixed together in one or more vegetable
garden beds. After class we will stroll through the gardens tour Fire Lake Camp and enjoy hors d' oeuvres and local wine selection created just for you by our guest chef. Designs will be available as well as the highest quality herb, vegetable and flower selection for you to purchase for your own garden. Hands in the Dirt Series taught by Julie Zoller Your garden experience $40.00 per person. Space is very limited. Note: Our Asparagus Patch will be open for picking during your visit. Time: Class starts at 3:00 Address: Fire Lake Camp, Paola, KS Phone Number: 913-544-9260 e-mail: Info@firelakecamp.com Info: http://firelakecamp.com/calendar.html
Open House: TimberRidge Adventure Center (All Ages) & Climbing Tower, (Ages 12 & Older) If you have not seen TRAC yet, now is your chance! During our annual Open House, choose from several activities: canoeing, kayaking, pedal boating, hiking, BB gun shooting, and archery. Participants need to be eight years or older for the BB gun and archery range activities. All ages are welcome to participate in the Family Fun Treasure Hunt from 11 am - 2 pm. Catch and release fishing also available, however participants age 16 and older are required to have Kansas fishing license. Licenses will not be sold on site. Cops n' Bobbers will be on site with poles and bait available for use or you may bring your own. Guided tours of the challenge course will be available. Visit and see all the programs and amenities that TimberRidge has to offer. Experience the Hawk's Nest
Climbing Tower! An open climbing event for interested parties ages 12 and older will be held. Climbers will need to pre-register as space is limited. Climbing participants are required to complete medical and liability releases prior to participating. Children under the age of 18 must have parent or guardian's signature. Climbing enrollment is limited to 40 people. TimberRidge Adventure Center Open House 1 - 6 hr. event - FREE - in conjunction with Outdoor Kansas Kids Day TimberRidge Adventure Center Time: 9 AM - 3 PM Climbing Tower Open House - Pre-registration required. 1 - 3 hr. event - FREE TimberRidge Adventure Center Time: 9 am - Noon Phone Number: To register call 913-856-8849. http://www.jcprd.com/activities/
Trucks & Big Rigs for Kids The Theatre in the Park Did you ever wonder what the inside of that big rig or tractor looks like? Bring your little one out to the park to meet and greet trucks, tractors, construction, and city vehicles up close. Crawl, climb, and sit in the driver's seat with the real life operators of these vehicles. Time: 10 AM Proceeds from this event benefit JCPRD Special Populations/SpeciaIOlympics. Monetary donations accepted at the gate. 1 - 4 hr. event - FREE (donations accepted) The Theatre in the Park, 4/21, Sat 10 am http://www.jcprd.com/activities/
April 27 Blue Valley Rec Mom & Son Night Out Blue Valley Recreation There will be games, snacks, prizes, and lots of activities in the gymnastics center and the indoor pool. Grades K-5 - $25 per couple Phone Number: 913-685-6000 Info: www.bluevalleyrec.org
April 28 Family Fun Mildale Farm Community Day Bring the family out and spend the day exploring the Mildale Farm property during this free public event. Visitors can explore and picnic on the 158-acre site including the 22-acre rental property as well as about 136 acres of adjacent agricultural property, all of which was purchased by JCPRD in 2005. Visitors will be directed to park in the large parking lot near Mildale Fann's main barn which features peg construction and a hand-laid brick floor. Arts and Craft activities for the kids will take place in the main barn. Catch-and-release fishing in any or all of seven ponds within the 158acre area will also be offered, so bring your own bait and tackle. While JCPRD fishing permits have been waived for this event, anglers 16 and older will still need to have a valid Kansas fishing license. Restrooms will be available, but the property's two homes and other outbuildings will not be open during this event. Remember, no alcohol is allowed, pets must be on-leash, and vehicles must remain on roadways. 1 - 5 hr. event - FREE Address: 35250 W. 199th St., Edgerton KS Time: 9 AM - 3 PM
For more infonnation contact Katie Baergen at 913-831-3355. http://www.jcprd.com/activities/
Hershey Track & Field Meet Shawnee Mission North High School Stadium This local meet is designed to encourage athletes to participate in track and field. The top six finishers (9 to 14 years old) in each event can advance to the state meet in Hutchinson on June 22 and 23. there they will compete for the regional and, ultimately, the national meet held annually in Hershey, PA. All expenses for the national meet will paid by the Hershey Food Corporation. Registration begins April 1 and ends April 24 Time: 8 a.m. - 2 p.m. Register online at www.kansashershey.com or call 913.895.6390
*Have an upcoming event you would like to have listed? Send your requests to
firstname.lastname@example.org *Event requests must be sent by the 10th of the month prior to the month it is to be listed. AdvancedAthleteMagazine.com 49
tell us about an outstanding athlete go to AdvancedAthleteMagazine.com CliCk on the noMinAtions tAb
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