NorCal Issue 126, December 2016

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NORCAL EDITION

VOL. 7 ISSUE 126

DECEMBER 2016

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ALL

Editor Chace Bryson releases his wishlist for 2017 high school sports

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Football bowl season is upon us. Take note.

Also, state Top 20

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The west’s best girls hoops tourney is back for another year

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in the magazine

it’s their

turn The Bishop O’Dowd boys and Raymond Hawkins know about adversity. But knowing and learning are two different things. The Dragons say they’ve learned. Watch out. Page 20

Lots happening in girls hoops in December.

What’s it mean?

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Acalanes volleyball & Parker Jones found the magic touch

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St. Mary’s-Stockton has made a return to the state bowl game

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The Folsom Force fuels several top teams in NorCal boys soccer

in the network

a look at the biggest stories from the Cal-Hi SportStars Network

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SportStarsOnline.com

CalHiSports.com

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Dec. 21 we drop our latest Digital Weekly featuring the state bowls roundup.

Cal-Hi Sports has the latest state basketball Top 20 rankings live now!

Stay up-to-date with the West Coast Jamboree on our website and via social.

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Candice Denny Archbishop Mitty-San Jose - Volleyball - Senior Denny had a game-high 17 kills with an astounding 60 percent success rate to help lead the Monarchs to a straight-sets win over Santa Margarita-Rancho Santa Margarita in the CIF Open Div. State Championship on Dec. 3. In a matchup of the top two-ranked teams in the state, Mitty won unexpectedly easily with scores of 25-19, 25-22, 25-18. Denny’s phenomenal hitting performance was emblematic of the entire Mitty attack in the match. As a team, the Monarchs were successful on 44.2 percent of their swings — a number that even took players and coaches by surprise when they saw the official stat sheet during the postgame session with the media. Mitty finished the season 38-4 and state champions for a staterecord 13th time. They were also named the Cal-Hi Sports Volleyball State Team of the Year for the sixth time since 2008 and the seventh time overall.

honorable mention STONE SMARTT: The Del Oro-Loomis senior QB delivered a 4-TD effort in the Golden Eagles‘ NorCal regional win on Dec. 3. In five playoff games, Smartt has thrown for 1,160 yards and 15 TDs with no interceptions and rushed for 272 yards and 4 TDs.

SELINA XU: The Menlo School-Atherton sophomore posted a tripledouble with a matchhigh 12 kills (along with teammate Ashley Dreyer), 19 assists and 10 digs in a three-set victory in the CIF Div. IV state championship on Dec. 3.

It was the Knights’ first state title.

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Got Send your nominations to: Next? Editor@SportStarsOnline.com or tweet us using #SSOTW

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Making Our List Checking It

TWICE W

e’ve almost reached the end to another calendar year. Which is always a little weird in the world of high school sports because we’re only through a third of the academic year. So when it’s naturally a time to reflect back, it feels off because you’re considering two different interscholastic seasons.

I always prefer to write my in-depth year-in-review columns in June, and keep things simple.

So instead, I’m going to borrow a theme from our Top 5 writer, Bill Kolb, and build a high school sports wish list for 2017.

Here’s a few things I’d like Santa to bring to high school sports in California. ›› A plan to give soccer as well as baseball/softball their own CIF state championships. The fact that soccer has transitioned almost fully to a winter sport throughout the state now, with the Sac-Joaquin Section coming on board this season, it feels like we’re getting close on this one. At the very least, it seems like the a Northern Regional could begin happening as soon as next year.

As for baseball and softball, I’d imagine there are still some hurdles, but we need to get this figured out. With California perhaps having the richest baseball history of any state, it’s a travesty that there isn’t a stage for our high school talent to be showcased. The same can be said for softball, really. If we can get something going on that, SportStars would be in the front row with a scorebook and sunflower seeds. We imagine, CalHiSports.com editor Mark Tennis — a fellow diamond enthusiast — would be right there with us. ›› More competitive equity. The Southern Section has led the way on this — building its playoff brackets purely on what section officials believe to be evenly paired teams, rather than on enrollment numbers and geographic proximity — and it’s clearly the way to go. If the sections in the north can catch up, we might avoid so many of the stomach-churning, first-round playoff blowouts that have become all too commonplace. ›› A tweak to the North Coast Section Football Open Division. The four-team playoff was the right way to go this year, and it was refreshing to see Freedom-Oakley have its shot at a CIF State Bowl appearance. And the Falcons went down swinging too, going toe-to-toe with St. Mary’s-Stockton in a 49-40 loss that showcased the caliber of NCS Div. I teams that have been held back for so many years by the greatness of De La Salle.

The tweak we heard suggested — and like very much — is to eliminate the extra bye between semifinals and final and complete the Open Division a week earlier. Then have the Open runner-up and the Division I champion play for the second regional berth. This year, that would’ve meant a doozy of a game between Freedom and Monte Vista-Danville.

That’s a start. See what you can do, Santa.

Happy Holidays to all of our readers and we’ll see you in the new year. ✪

JOIN OUR TEAM PHONE 925.566.8500 FAX 925.566.8507 EDITORIAL Editor@SportStarsOnline.com Editor Chace Bryson • Chace@SportStarsOnline.com Staff Writer Jim McCue • JimMcCue16@gmail.com Contributors Bill Kolb, Matt Smith, Clay Kallam, Dave Kiefer, Tim Rudd, Trevor Horn Copy Editor Bill Kruissink Photography Bob Larson, Jonathan Hawthorne, James K. Leash, Norbert von der Groeben, Phillip Walton, Doug Guler, Berry Evans, III Marketing/Events Ryan Arter CREATIVE DEPARTMENT Art@SportStarsOnline.com Production Manager Mike DeCicco • MikeD@SportStarsOnline.com PUBLISHER/PRESIDENT Mike Calamusa • Mike@SportStarsOnline.com ADVERTISING Sales@SportStarsOnline.com, 925.566.8500 Account Executives Camps & Clinics: Ryan Arter • Camps@SportStarsOnline.com Alameda County: Berry Evans • Berry@foto-pros.com Central Valley, World Events: Anthony Grigsby • Area Director anthony.grigsby@worldeventssports.com Darin Wissner • JustAGameEvents@gmail.com READER RESOURCES/ADMINISTRATION Subscription, Calendar, Credit Services Info@SportStarsOnline.com DISTRIBUTION/DELIVERY Phillip Walton • Mags@SportStarsOnline.com INFORMATION TECHNOLOGY John Bonilla CFO Sharon Calamusa • Sharon@SportStarsOnline.com COMMUNITY SPORTSTARS™ MAGAZINE A division of Caliente! Communications, LLC 5356 Clayton Rd., Ste. 222 • Concord, CA 94521 • info@SportStarsOnline.com www.SportStarsOnline.com

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TOP 5 WISHES FOR BAY AREA FANS It’s the most wonderful time of the year. Or so we heard. As long as you aren’t a 49ers fan, we guess. But nevermind that. In keeping with tradition (and what, after all, is the entire holiday season about, if not tradition?), we were going to offer you our top five sports fan christmasolstkwanzaakkuh wishes. But then Wish No. 1 came true, when we learned last week that the late great Bill King had received (at long merciful last) the Ford C. Frick award from the National Baseball Hall of Fame.

‘Bout frickin’ time. Best baseball play-by-play guy ever for our money. And that doesn’t even touch on his basketball and football chops. Anyway. Now you get wishes nos. 2-6. But still the top 5. Oh, you know what we mean.

1. Some semblance of a plan. For the aforementioned 49ers fans. Wouldn’t it be nice to believe that someone down in Santa Clara had an inkling of what to do next? We heard Carmen Policy might have some free time.

2. Some semblance of a plan. For the Oakland A’s fans. Coliseum City?

Howard Terminal? Whatever happened to Fremont? Vegas? Seriously, you guys.

Can we just get a grown-up stadium now that we kicked Lew to the curb?

Where did I leave my blue-ribbon panel?

3. Some semblance of a plan. For the Stanford football fans. Oh, god. Christian McCaffrey’s leaving. Can’t one of the big brains down on The Farm figure out a rule that makes him stay one more year? Somebody call Sergey Brin. Is there an app for this?

4. Some semblance of a plan. For the Cal football fans. Uh. Yeah. How’s that whole Sonny Dykes thing workin’ out?

5. Some semblance of a plan. For the Golden State Warriors fans. You know.

For the parade.

— Bill “Heatmiser” Kolb Damon Tarver/CSM via ZUMA Wire

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WHERE ARE THEY NOW? KEITH SMITH He was the star on March 27, 2015, when San Ramon Valley-Danville upset Chino Hills in double OT to win the CIF Div. I State Championship at Haas Pavilion in Berkeley. As of Dec. 12, that was the last time the Huskies lost a basketball game. Smith had 20 points, 8 assists and 6 rebounds that night to highlight an inspiring team effort by the Wolves. He wound up on the next week’s cover of SportStars as a result. Since then, Chino Hills has gone on to win 41 straight. That includes a 35-0 mythical national championship season led by brothers Lonzo, Li’Angelo and La’Melo Ball. With Lonzo now leading nationallyranked UCLA, the two younger brothers have spurred the Huskies to a 6-0 start to the 201617 campaign. Meanwhile, Smith is at Virginia Military Institute getting minutes as a freshman.

(He spent last year Montverde Academy, a prep school in Florida). He’s played in all of VMI’s eight games and made his first start Dec. 10 against No. 15 West Virginia. He finished with 5 points, 5 assists, 2 rebounds and a steal.

SAY WHAT? “We’re the same kids, but we realized what it takes to be a Spartan team. And to really be humble, put our nose in the dirt, and just grind.”

—De La Salle senior running back Jonathan Hackett speaking on how far De La Salle has come since early October when a shaky four-game stretch ended with the Spartans barely beating San Ramon Valley-Danville 28-27. That four-game stretch also included the team’s only loss (to East-Salt Lake City) and two other wins that could’ve easily gone the other way. Hackett ran for 143 yards and two TDs in a 42-7 NCS Open Division Championship win over Freedom-Oakley.

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Beware System Overload My basketball coach likes to press and run. Some players think we would be better off if we didn’t press, but my dad says we should focus on throwing the ball down to the block and trying to score from close to the basket. Then I keep hearing about Dribble Drive Motion, which I guess is what a lot of good teams run now. What’s the best system for high school basketball?

G. T., Santa Cruz

S

imple answer: There is no perfect system, in basketball or in life. There are deeply complicated philosophical reasons why this is true, even in the most structured situations. So in a fluid, constantly changing environment such as high school basketball, no collection of Xs and Os is going to work for every team every time.

There are a couple of constants, however, and no good team — or at least very few — can be without them.

1) The players must play hard. There’s no substitute for this, and Phil Jackson could come in and install the triangle at your high school, but if the players don’t play hard, it won’t matter. Even the most talented teams have to be substantially invested in success.

A perfect example is last year’s CIF Division II boys state championship game, which matched Long Beach Poly and its 4,500-person student body versus Serra-San Mateo, with fewer than 1,000 boys. Poly was uninterested, and Serra thumped them pretty bad — but had you gone by talent, depth and skill, you would’ve expected Poly to win, perhaps even easily.

2) The coach must understand his system and believe in it. Sometimes high school coaches decide to adopt the flavor of the month (whether it be the triangle, flex, or any number of successful systems) without fully understanding it. The nuances of any system are the key, and it takes time to fully

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grasp them. A coach who adopts the system because he thinks it will work, and hasn’t spent a lot of time studying it, could be in for a rude awakening.

3) The players must believe. The coach must communicate his commitment to the system, and his commitment to the idea that it will be successful, to his players. However, whatever system the team runs likely won’t work against a superior opponent. So the players are faced with a choice: blame the new system, or blame themselves for the loss. It doesn’t take a Ph.D in psychology to know which way that’s going to go…

If those three things are in place, any system will be successful. Granted, there are marginal advantages in one particular style of play over another, especially if personnel changes radically from year to year. Yet there’s also a lot to be said for continuity. I’ve always felt that a high school coach who installs a different system every year to take advantage of his talent runs the risk of spending so much time teaching the new system that he loses ground in other areas. If the system is the same, then players can focus on such things as making open shots, which is usually the most important factor in any game.

So don’t worry about the system, try to tell your dad not to worry, and just commit yourself to the coach, the program and your teammates. If everyone plays hard, and plays together, good things will happen. On the other hand, if everyone sits around moaning about how things would be so much better if we just ran the offense they do at the school down the road, it’s not going to turn out as well as everyone hopes. ✪ Clay Kallam has been an assistant athletic director and coached multiple sports and a handful of high schools throughout the Bay Area. To submit a question for Behind the Clipboard, email him at clayk@fullcourt.com

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Bowl Bits

Musings On The CIF State Bowls As Football’s Final Weekend Approaches

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f anyone out there remembers some of our ancient CalHi Sports newsletters from the 1980s or 1990s, they’ll recall that founder and record book compiler Nelson Tennis (my uncle, who died in 2004) did a short series of comments he called “Random Remarks.”

With that in mind, here are some random remarks heading into the CIF state football championships scheduled for Dec. 16-17: ›› It’s a great list of QBs whose alma maters are playing for titles, including Tom Brady (Serra-San Mateo), Aaron Rodgers (Pleasant Valley-Chico), Derek Carr (Bakersfield Christian) and USC’s Sam Darnold (San Clemente). ›› Carr’s former school, which is playing Campolindo for the Div. IV-AA state title, is coached by his brother, Darren. His other brother, David, the former No. 1 draft pick, is the offensive coordinator. David Carr also was an NFL QB for 12 years. ›› San Clemente’s QB this season, Jack Sears, recently switched his commitment from Duke to USC. And before Darnold, the Tritons had QB Travis Wilson, who went on to star at Utah. That’s three Pac12 QBs in a row from one high school. ›› It’s hard to argue against competitive-equity divisions when so many of the games come down to the wire. There is a fairness issue that arises, however, when teams that don’t win league titles can drop to lower divisions and can compete for state titles, especially when the league champion gets knocked out in a higher division. Del Oro in the Sierra Foothill League (Sac-Joaquin Section) and San Clemente (Southern Section) in the South Coast League are great examples. They are playing for the Div. I-A state title but in league Del Oro lost to Folsom 42-7 while San Clemente lost to Mission Viejo 41-3.

Folsom and Mission Viejo both lost in higher divisions. ›› The other aspect of competitive-equity divisions that has the potential to be the most messy is when a school with a massive enrollment advantage gets to play another with small-town style enrollment in a state final. That hasn’t happened yet in California, but it could since the CIF Southern Section is now completely competitive equity while other 12

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The bowl opponent for Luke Bottari and Serra-San Mateo will be Sierra CanyonChatsworth, a school that has racked up plenty of hardware over the past two years.

Phillip Walton photo

sections like the Central and North Coast are not. ›› If you’re a fan of computer rankings, yes, they have their place. But sometimes they are just plain ridiculous. Entering the state finals, the MaxPreps’ computer ranks St. Mary’sStockton ahead of De La Salle-Concord even though DLS hasn’t lost to a NorCal team since 1991. Ask any FreedomOakley players who faced both teams in consecutive weeks, which one was more difficult to play. The MaxPreps’ computer also had Del Oro ahead of Folsom. Ahead of Folsom?

Guess that game when the Bulldogs dominated the Golden Eagles 42-7 didn’t count for too much in that algorithm. ›› For comeback team of the year, a great candidate may be St. Patrick/St. Vincent-Vallejo. Head coach Lane Hawkins has done a remarkable job turning around a squad that went 2-8 last year and closed with a seven-game losing streak. The Bruins rolled over Brookside Christian-Stockton in the NorCal Division VI-A final 47-18 to advance to the state final Subscribe to S360 at SportStarsOnline.com

against unbeaten Strathmore. Quarterback Akil Edwards, who got the scoring started against Brookside with a 26-yard run, has been one of the reasons for the turnaround. ›› Sierra Canyon-Chatsworth, the school facing Serra-San Mateo in the Division II-A state final, has been collecting a lot of hardware in different sports lately. The Trailblazers swept CIF divisional state titles in basketball for the 2014-15 season, won a CIF Southern Section title this fall in girls volleyball and were the 2015-16 Cal-Hi Sports Division IV State School of the Year. Sierra Canyon’s boys basketball team, which features UCLA-bound Cody Riley and one of the nation’s top juniors, Marvin Bagley, was No. 1 in the state and among the top five in the nation as of December 12. ✪ Mark Tennis is the co-founder of Cal-Hi Sports, and publisher of CalHiSports.com. Contact him at markjtennis@gmail.com and follow him on Twitter, @CalHiSports.

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TOP 25 STATE FOOTBALL RANKINGS St. Mary’s-Stockton

After games of Saturday, Dec. 10 1. (1) — St. John Bosco-Bellflower 12-2 Braves flip-flopped with Centennial from No. 3 to No. 2 after win in CIF Southern Section Div. I semis, then flip-flopped with Mater Dei from No. 2 to No. 1 after topping Monarchs in the final.

2. (2) — Mater Dei-Santa Ana 13-1* Head coach Bruce Rollinson’s squad beat Bosco 26-21 in October, but lost 42-28 in the rematch that decided the CIFSS Div. I championship.

3. (3) — Centennial-Corona 11-2* Losses for the Huskies this year ended up being 50-49 to IMG Academy of Florida and 49-47 to St. John Bosco. They scored seven times and gave up seven in both.

4. (4) — De La Salle-Concord 11-1 Given the Spartans’ close calls early in the season to Servite and San Ramon Valley, this is as high as they could come back up in the rankings prior to facing St. John Bosco.

5. (6) ▲ Cathedral Catholic-San Diego 14-0 The Dons had a 28-7 lead at halftime over Narbonne-Harbor City but had earn a stop on the final play of the game to capture the CIF SoCal Division I-AA championship with a 35-28 win.

6. (7) ▲ St. Mary’s-Stockton 14-1 Rams followed up their 56-25 win over four-time defending champ Folsom in the CIF Sac-Joaquin Section D1 finals by beating Freedom 49-40 in NorCal Div I-AA title game.

7. (8) ▲ Rancho Cucamonga 12-1* An impressive 42-26 win over Mission Viejo in the CIFSS Div. I quarterfinals was followed up by a loss to Mater Dei in the semifinals.

8. (9) ▲ Mission Viejo 11-1* Diablos had 39-game win streak stopped in loss to Rancho Cucamonga. They also beat CIF SoCal Div. I-A champ San Clemente 41-3 in regular season.

9. (5) ▼ Narbonne-Harbor City 14-1* Junior QB Jalen Chatman finished with 52 TD passes for team that was No. 5 prior to 35-28 loss to Cathedral Catholic in CIF SoCal Div. I-AA final.

10. (12) ▲ Freedom-Oakley 11-2* Ronnie Rivers concluded an outstanding season with 24 carries for 113 yards rushing and one TD and he had an 89-yard kickoff return score in 49-40 loss to St. Mary’s.

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11. (14) ▲ Folsom 12-2* Bulldogs are behind Freedom due to comparative scores involving St. Mary’s. Remember, though, they beat Del Oro-Loomis 42-7 in regular season.

12. (13) ▲ Helix-La Mesa 10-3* Helix’s two losses to No. 5 Cathedral Catholic (35-28 & 35-27) were much closer than what the Dons did to CIF SoCal Div. II-AA champ Madison-San Diego (31-7).

13. (16) ▲ San Clemente 12-3 USC-bound QB Jack Sears led Tritons to postseason surge that is continuing in Div. I-A state final vs. Del Oro. Earlier wins vs. Heritage-Menifee, Valencia, Murrieta Valley and EdisonHuntington Beach.

14. (11) ▼ Edison-Huntington Beach 13-2* Head coach Dave White ended career with CIFSS Div. III title win over La Mirada and then regional bowl loss to San Clemente.

15. (18) ▲ Murrieta Valley (Murrieta) 11-3* Team that had early close loss to Rancho Cucamonga and was up to No. 10 in state before being stunned by San Clemente in CIFSS Div. II championship.

16. (17) ▲ Pittsburg 9-2* Both of Pitt’s losses were to Freedom. One of its wins was 48-25 over Serra-San Mateo, which won CIF NorCal Div. II-A title.

17. (16) ▼ La Mirada 11-3* The Matadores lost 44-24 in the CIFSS Divi. III final to No. 14 Edison. Only other losses were to St. John Bosco and Mater Dei. 18. (21) ▲ Valley Christian-San Jose 12-1 Defense for the Warriors has only allowed 10.8 points per game heading into CIF Div. II-AA state final vs. San Diego Madison.

19. (19) — Clayton Valley-Concord 9-2* Ugly Eagles have losses to De La Salle and Helix-La Mesa. One of their wins was 50-15 over CIF NorCal Div. IV-AA champ Campolindo.

20. (20) — Monte Vista-Danville 12-1* Remaining right behind the Ugly Eagles is the Mustangs, who captured the CIF NCS Div. I championship with a 42-18 win over Antioch two weeks ago.

NEXT FIVE TEAMS 21. Del Oro-Loomis (13-2), 22. Vista Murrieta-Murrieta (9-3)*, 23. Madison-San Diego (12-2), 24. Serra-San Mateo (10-4) and 25. Calabasas (14-1)*. * season complete

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December 2016

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ABCs of ATVs

Want to make ATV riding an all-inclusive activity for your family? Here are a few things to consider as you get started

A

TV riding can be a fun, healthy, family activity. While many experienced parents start their children on very small dirt bikes (yes, they can be equipped with training wheels), others opt to start their kids on four wheels. ATVs come in all different sizes and offer families the ability to enjoy the great outdoors, together — in a very exciting way.

ATV riding is a healthy activity. Did you know that when using proper technique, you will work all your major core muscles, hips, thighs, arms, gripping muscles and even your heart? Riding an ATV is quite a workout!

Unlike driving a car, you use major muscle groups to maneuver the machine and safely navigate the terrain.

This is called “active riding” and is the reason why riding is such good exercise.

Even more importantly, active riding is crucial to the safety of the rider. Yes, ATV riding is very fun and many children enjoy this form of recreation, but ATVs are not toys. They are heavy machines with often powerful motors. So how can you safely enjoy this sport with your child? It begins with proper training and ends with proper supervision.

In the state of California, there is no age minimum to be able to ride an ATV. Rather, the law states that anyone using an off-highway vehicle must be able to reach and operate all controls. Putting a child on an ATV that is too big OR too small is a dangerous mistake (see the graphics for proper fit). Children MUST be able to comfortably reach the gas and breaks (both hand and foot) with no stretching or tip-toeing. Conversely, a child who is too big for a particular ATV will not have the proper range of motion for turning and maneuvering. Even though he or she can reach everything, they cannot do so properly and are in violation of the Reach and Operate law.

Some other things to consider: ATVs can be modified in a number of ways for young children just starting 14

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out. A kill switch can be installed so a parent walking behind the child on a track can shut the machine down as needed. Also, an ATV can be modified to only reach a minimum speed. Of course, fitting your child properly with safety gear is also very important. All riders should always wear a helmet, eye protection, over-theankle footwear, and long pants/sleeves and gloves. There is also additional riding gear available such as knee and elbow protection, chest protectors, and neck and spine protection.

The most important way to ensure your child’s safety is to enroll him or her into an ATV Safety course. This is a class taught by ATV professionals who will teach your children all they need to know to begin enjoying this sport. Children are taught how to identify parts of the machine and how to safely operate it — from starting and stopping, to traversing hills and turns. They are also instructed in trail etiquette and environmental responsibility.

This course provides its students with an ATV safety certificate which is required by law. Adults must supervise their children when riding ATVs and be in possession of this certificate.

Children aged 14-18 may ride unsupervised, but must have their own safety certificate.

The California State Parks Off-Highway Vehicle Division offers these classes for children 17 years of age and younger, free of charge (and often reduced rates for adults), at many of our State Vehicular Recreation Areas.

Visit www.ohv.parks.ca.gov for details. You can also sign up the entire family for free through most ATV sales locations if you buy a new machine. Finally, you can call the ATV Safety Foundation at (800) 887-2887.

With proper training and supervision, OHV recreation can be an ideal way to spend quality family time together and experience the great outdoors. ✪ Subscribe to S360 at SportStarsOnline.com

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Turn Out THE JAM Platinum Division

As 132 Teams Prepare For The 17th West Coast Jamboree, We Take A Look At The Top Three Divisions

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After a one-year hiatus, St. Mary’s-Stockton is back and looking to add a fourth Jamboree title to its 2001, 2007 and 2014 crowns.

Besides St. Mary’s, this year’s Platinum field includes three defending CIF state champions, Open Division champion Chaminade-West Hills, Division III champion Sacred Heart Cathedral-San Francisco and Division IV winner Cardinal Newman-Santa Rosa.

St. Mary’s will be the favorite and as of December they were No. 4 in the Cal-Hi Sports State Top 20 and sporting a 5-0 record that included 74-55 and 69-63 victories over Cardinal Newman and Sacred Heart Cathedral, respectively. The Rams are led by Cal-Hi Sports’ reigning State Sophomore of the Year, Aquira DeCosta. After five games, DeCosta was averaging 18.2 points, 13.4 rebounds and 2.4 steals per game.

Injuries have some St. Mary’s stars sidelined, but others have stepped up as three other players have joined DeCosta in double figures. Junior guard Neenah Young was at a 16.4 ppg pace, fellow junior guard Ariel Johnson was averaging 11.4 points, 5.0 rebounds and 3.8 assists per game, and 6-1 freshman wing Amaya Oliver posted 10.4 points and 6.2 rebounds a game. Analysts are really talking up Oliver as the next force in Stockton.

Sacred Heart Cathedral was No. 5 at press time in the Cal-Hi Sports rankings and playing very well.

They won the La Jolla Country Day Sweet 16 Invitational with a 78-75 OT victory over state-ranked Mis-

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sion Hills-San Marcos and gave St. Mary’s all it could handle. Cincinnati-bound 6-1 senior IImar’I Thomas was averaging 25 points and 14 rebounds a game through Dec. 12. Head coach LyRyan Russell has just about everyone back and has been getting excellent play from senior guard Edina del Rosario.

Cardinal Newman was 4-1 through Dec. 12, and although they have the 19-point loss to St. Mary’s, the Cardinals moved up in the Cal-Hi Sports rankings after a 60-29 win over Oak Ridge-El Dorado Hills. Head coach Monica Mertle has a lot of talent led by Boise State-bound 6-3 senior forward Hailey Vice-Neat and University of Portland-bound 6-5 center Lauren Walker.

Chaminade lost two All-Americans off the 2016 Open Division champions and has struggled a bit to start the season. However, the 2012 Platinum Division champions still are formidable and are led by the senior duo of Isabel Newman and Melissa Wright.

Salesian-Richmond lost two games at the Iolani Classic but they will come into the Jamboree well rested and should be a force. Sophomore 6-5 post Angel Jackson (11.5 ppg, 9.0 rpg), sophomore forward Makayla Edwards (9.8 ppg, 5.2 rpg) and senior guard and transfer Sierra Smith (7.8 ppg, 2.7 assists) are the Pride’s top players.

Three Sacramento-area teams round out the Platinum field led by state-ranked McClatchySacramento which got off to a 5-0 start. The Lions are the top team in the Sacramento metro and feature Utah-bound guard Jordan Cruz. Antelope, led by senior Bailey Hawkins (12.8 ppg) opened the year 5-1. Sacramento High will be looking for momentum after a slow start. ✪

Diamond Division This field features a slate of compelling matchups with teams from the East Bay, North Bay, Sacramento area and one team from out of state.

Elk Grove features Sacramento Bee Player of the Year Mira Shulman, who through six games was averaging 18.3 points, 6.8 rebounds, 5.5 assists, 4.0 steals, and 2.3 blocks.

Paiton Demps provides an additional threat for the CIF Div. II state runners-up.

St. Mary’s-Berkeley counts on Carolyn Gill and Da’janae Evans to lead the squad, but also be on the lookout for freshman Kayla Roseman, who averaged 11.6 points per game over her first five games. Another team from St. Mary’s league, St. Joseph Notre Dame-Alameda breezed through the Eagle Eye Classic to begin its season. The 2016 Division V NorCal runner-ups feature a strong post presence in Kayla Nunn and Aiyanna Dueberry.

Prairie, hailing from Washington state, returns to the Jamboree after a one-year absence. Jozie Tangeman and Grace Prom were all-league selections last year, while sophomores Cassidy Gardner and 6-foot, 3-inch Brook Walling are players to watch.

Defending CIF NorCal Open Champion, Miramonte-Orinda, is counting on Elle Louie, Clair Steele and Jordyn Bryant to lead things following the graduation of USA Today and MaxPreps National Player of the Year Sabrina Ionescu (now at Oregon), as well as Keanna Delos Santos and Uriah Howard.

Janae Fairbrook averaged 11 points and 4.5 assists per game for St. Francis-Sacramento a season ago, and returns to lead the CIF Div. I state runners-up. Arcata opened its season strong behind a trio of players (Vanessa Holland, Kaylie McCracken and Ashley Quigley) each averaging over 14 points per game.

Inderkum-Sacramento opened the year slow, but does feature one of the Sacramento region’s top freshmen in Maile Williams.✪

Gold Division This bracket includes the reigning Gold champion Antelope, which totaled 56 wins over the past two seasons. Arianna Spann, Bailey Hawkins, Azanna Sands and freshman Jordan Goodwin are each averaging at least 10 points through the first six games of the new season. The Titans open with HeritageBrentwood, a North Coast Section Div. I runner-up which returns plenty of talent, including Mikaila Wegenke and Jordan Sweeney.

This field also features the defending CIF Div. I state champion Brea Olinda-Brea. The Wildcats feature Tyiona Watkins, who scored 22 in the state title game and averaged 16 for the season. Jeff Sink, the L.A. Times’ Girls Basketball Coach of the Year for 2015-16, is back at the helm.

Woodside Priory opens against Brea Olinda. The Panthers return a trio of stars in Tatiana Reese, Ila Lane and Gabby Ruiz and already grabbed hardware at the Robert Louis Stevenson Tournament.

Vanden-Fairfield has a superstar in Julia Blackshell-Fair. She’s currently ranked the #92 overall prospect by ESPN, and while it hurt to lose Kiana Moore to graduation, the Vikings figure to be a strong presence once again. Vanden took third in the Diamond Division a year ago. They open against a Narbonne-Harbor City team looking to take off after a 14-14 rebuilding year.

Manteca fields Loretta Kakala and Sydney Fryer, both of whom averaged double digits scoring last year, when the Buffaloes made the section playoffs. Kakala is committed to Louisville. Manteca faces Campolindo-Moraga in the first round, a team with high hopes behind junior Haley Van Dyke who averaged 19.2 points, 15.5 rebounds, 4.5 assists, 4.7 steals and 3 blocks in her first six games. She has matured along with fellow juniors Ashley Thoms, Aubrey Wagner and Jessi O’Reilly. ✪ — Harlold Abend and Scott Giorgianni

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Decoding December M uch has been revealed in the early going of what will be a long basketball season, but there’s still a lot left to figure out.

The No. 2 girls basketball team in the nation, Archbishop Mitty-San Jose, lived up to notices by outlasting Clovis WestFresno in the finals of the ‘Iolani tournament — but Clovis West took down previous No. 7 in the nation Long Beach Poly in the semifinals. Meanwhile, Salesian-Richmond stumbled twice against Hawaiian teams, a major surprise that may wind up keeping Salesian out of the Open Division in March.

St. Mary’s-Stockton’s demise has been somewhat exaggerated, as the Rams knocked off a strong Sacred Heart Cathedral-S.F. team by six on Dec. 10. Freshman Amaya Oliver and junior Aquira DeCosta are a tall, long, athletic front of a 2-2-1 full court press that, as usual, will put St. Mary’s near the top of the state rankings all year, and given a good performance at the Nike TOC, into the national rankings as well.

Carondelet-Concord and Brookside Christian-Stockton have both played well, though both have lopsided losses at the hands of Clovis West, a team many expect to be moved to the NorCal half of the CIF Open Division once section championships have been decided. If that happens, teams like Cardinal Newman-Santa Rosa and Miramonte-Orinda may not qualify for the Open — which would make Division II and Division IV

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NorCal championships much tougher to win for other teams.

An early surprise is California-San Ramon, which has rolled to seven straight wins and two tournament championships. They have two more tournaments on tap — the Acalanes Tournament and the West Coast Jamboree — and should they win both of those as well, they will have clearly marked themselves as a team to take seriously.

But the big tournament for NorCal teams will, oddly enough, be in Arizona. The Nike TOC, as always, is chock full of nationally ranked and California teams. The Joe Smith Bracket, the top 16, has Mitty, St. Mary’s and Clovis West, plus an assortment of national powers from as far away as Maryland, Pennsylvania and Tennessee. The John Anderson Bracket, the next one down, features Carondelet, which will open against one of Tennessee’s best teams, Brentwood Academy.

Vanden-Fairfield is also in that bracket, along with Southern California heavyweights such as Brea-Olinda-Brea, Mater Dei-Santa Ana and La Jolla Country Day. Miramonte and Bishop O’Dowd-Oakland are in the third bracket, which also features teams from all over the country.

One or both could wind up as section champions and be assigned to the Open Division. Sacramento and St. Francis-Sacramento are in the Derrill Kipp Bracket, and could conceivably play each other in the second round.

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A Lot Will Be Learned This Girls Tournament Season All of these results will be critical when the newly formed CIF girls basketball committee sits down at the end of the section playoffs and determines which teams go in to the Open Division. Sacramento, say, which battled Oregon favorite Southridge and its 6-4 freshman center, Cameron Brink, to within six points on Dec. 10, could use the TOC as a springboard to a solid postseason seeding or even a berth in the open division. (Brink, by the way, drew college coaches from all over the country in her two-day sojourn to Northern California. Tara VanDerveer, in fact, came to Laney College Saturday just two days after knee surgery to watch Brink display speed, skill, good hands and a shot-blocking ability at near-Brittney Griner level.)

Of course, the worst thing that can happen in postseason is to be the number eight seed in the Open, and draw Mitty, Clovis West or St. Mary’s-Stockton in the first round. The way the system is structured, the best outcome is to be the ninth best team in Northern California — unless you happen to Mitty or Clovis West or St. Mary’s — drop down to your assigned section division, and be the favorite to hang a banner on the gym wall.

Even though these early December results will be overshadowed by what happens later, the committee won’t forget. A big win in December is going to count for a lot, though a big win in the section playoffs will probably count for more. ✪ — Clay Kallam

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Bishop O’Dowd and Elijah Hardy, right, Had Its Fill Of Adversity A Season Ago — So The Dragons Knew Just What To Do When It Struck In The First 10 Minutes Of This Season Story By Damin Esper Photos By Samuel Stringer

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I

t was a cold, rainy November night outside the gymnasium at Newark Memorial High. Inside, the stands were filling up with students, parents and basketball fans as usual. But the nightcap at this year’s Nor Cal Tip-Off Classic was attracting extra attention.

Bishop O’Dowd of Oakland is loaded this year, packed with potential recruits. Bishop Montgomery of Torrance is even more so, featuring two Division-I commits. Anticipation filled the gym. Celebrity even – isn’t that Gary Payton wearing his Oregon State vest sitting next to Brian Shaw in the bleachers?

And then the air escaped from the room.

The Knights from Southern California raced to a 17-1 lead in the early minutes. Despite junior standout David Singleton missing the game with a foot injury and San Diego State-bound senior Jordan Schakel playing limited minutes off of the bench coming off of a knee injury, Bishop Montgomery was clearly asserting itself as one of the top teams in the state.

Ethan Thompson scored 14 of his 29 points in the first quarter. Bishop O’Dowd appeared to have no way of stopping the Oregon State-commit.

And then a funny thing happened. Elijah Hardy made a couple of baskets. And the Dragons from Oakland began to fight their way back into the game.

Hardy went off in the second quarter, scoring 12 of his 28 points. Naseem Gaskin, right, was driving, distributing and hitting shots. And there was Raymond Hawkins, coming off of the bench for reasons we’ll explain later, stealing the ball and igniting the crowd with a huge dunk. Bishop O’Dowd grabbed the lead and built it up to double-digits — 55-38, 60-41. The Knights fought back but the Dragons came out on top, 70-63 in a shocker to start the season.

Naskin had a simple explanation for the comeback.

“We called a timeout, we talked about it, we stuck together, nobody got down on each other,” the junior guard said. “We knew we could do it.”

Maybe, but many of the key players including Gaskin, Hardy and Hawkins were members of last year‘s 17-15 squad.

And although that team was able to make it deep into the California Interscholastic Federation playoffs, it was not the kind of team you would have expected to come back from 17-1 down against one of the best teams in the state.

“We came out the same way last year and we didn‘t know how to fight back,” Hardy said. “I think this year we learned how to fight back and play together as a team.”

Coach Lou Richie concurred.

“We’re a young team, very talented,” he said. “We want to play to our potential — whatever that may be. And just get better as students, socially, academically and not make the same mistakes that we made last year which we couldn‘t prepare for because we never had those type of young players and never had those type of mistakes. As a staff we weren‘t ready.

“This year, we’re trying to think of everything that can possibly go wrong. And try to put in measures that

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“This year, we’re trying to think of everything that can possibly go wrong. And try to put in measures that prevent those things. Tonight was a teachable moment.”

— Bishop O’Dowd Coach Lou Richie prevent those things. Tonight was a teachable moment. We got down 17-1 and we came back.”

Gaskin had 22 points and Hawkins 12. Hawkins was relegated to the bench because the day before, during the team‘s alumni game, he managed to pick up a technical foul.

“First one ever,” Richie said of the alumni game T. “He got mad and threw the ball at an adult. That’s unacceptable.

“He was prepared when I talked to him today and was fine and was a great teammate and showed his potential if he can just stay emotionally engaged.”

Said Hardy of Hawkins, “He‘s a great young player, he’s athletic. As long as he keeps his head in the game, he’s a great player. I hope he gets better as the year goes on, and he will.”

Hawkins will be a key figure for the Dragons. The 6-foot9 sophomore center did damage inside from the moment he took the floor against Bishop Montgomery. Despite his limited minutes, he grabbed a team-high nine rebounds.

More important, he hit the dagger shot late in the game.

The Knights had closed to 67-61 in the final minute. Hawkins got the ball and made a spinning, one-handed shot put of a shot with 30 seconds left.

Another piece of the puzzle is B.J. Shaw, a 6-5 senior for-

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ward. He’s a legacy, the son of Bishop O‘Dowd legend Brian Shaw, who played 14 seasons in the NBA, won three NBA titles with the Lakers and spent parts of two seasons as head coach of the Denver Nuggets. He is now back with the Lakers as an assistant coach.

Thanks to an off day with the Lakers, Brian Shaw got to watch his son play against Bishop Montgomery. B.J. Shaw only scored four points, but was a defensive presence and also grabbed four rebounds.

“He‘s a great kid,” Richie said. “That‘s a lot of pressure for a kid when his dad comes to his one game. His dad is a legend.

B.J. is going to be an important cog for us. We‘re gonna need him to play to his potential.”

Gaskin (6-4), a versatile junior guard, could be the most important player for the Dragons. His seven rebounds against the Knights were second on the team. His shooting was deadly, making six of nine from the field and eight of 10 from the free-throw line. A brilliant 3-pointer in the fourth quarter showed he can make the big shot.

“He‘s a great scorer,” Hardy said. “He‘s a great transition player. He‘s a dynamic scorer. He‘s growing. That‘s my brother.”

Said Richie, “We’re just trying to get him to be under con-

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trol. He’s such an athletic force — he’s a freak. He’s a great kid.

He loves to compete and he loves to win.”

Richie didn’t want to read too much into the win.

“That’s a great team,” he said of Bishop Montgomery. “They weren’t at full strength. And they’re on the road. So that probably gives us the margin that we needed to win. With them at full strength, they’re probably 10-15 points better than us.

“We had some resolve, they had some foul trouble. It’s early in the season for both teams. They’re a very well-coached team and they are going to be there at the end of the year.”

But the Dragons knew they had earned something to celebrate.

“No question,” Richie said. “It’s a great win. We just want to use it as a springboard for us to keep getting better.”

Hardy connected the dots as to why this year’s Bishop O’Dowd team was able to come back.

“We should feel like we should accomplish a lot every year,” he said. “When adversity hit, we decided to play as a team.

Usually when adversity hits we go individual, but this time we played as a team.

“Adversity is always going to hit, and today adversity hit big time and we struck back.” ✪

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Parker Jones Can’t Lose

How Acalanes And Its Star Hitter Became Experts At Turning Tides And Fought Their Way To A First State Title e’re on the

M

omentum is a dangerous thing in volleyball. It can wield great power. It also isn’t easy to get back once it’s been lost.

Acalanes had lost the momentum. And the only way the Dons were going to get it back was to win their first California Interscholastic Federation Girls Volleyball State title.

Despite jumping out to a two-sets-to-none advantage over Crossroads-Santa Monica in the CIF Div. III final on Dec. 3, Acalanes proceeded to spend the next 45 minutes to an hour surrendering momentum at a gushing pace.

When the Roadrunners ran away with the fourth set 2517 to draw even with the Dons, there weren’t many in the Santiago Canyon College gymnasium who would’ve bet on the first-time finalists from Lafayette. Inside the Acalanes huddle, however, there was no panic to be found.

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“We’ve been here before,” Dons coach Ernie Rodriguez said of the primary theme of the team’s discussion between the fourth and fifth sets. “We just went through a Game 5 (in the NorCal final) against Sonora a week before.

“I saw the girls get comfortable that fifth game. They were relaxed and comfortable in what they were doing.”

Crossroads, which stormed its way to the final as a No. 11 seed in the Southern California regional bracket — defeating No. 6 Westview-San Diego, No. 3 Culver City and No. 2 West Hills-Santee each in straight sets along the way — had no intention of giving up that precious momentum. The Roadrunners jumped out to an 8-5 lead midway through the final set.

“They were a great team,” Acalanes standout senior Parker Jones said afterward. “Honestly, hats off to them. They Subscribe to S360 at SportStarsOnline.com

“When w rn it on court, we just tu unit. It’s and we act as a kind of magical. that’s It’s something l. I mean, just so powerfu .” clearly it works — Parker Jones

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played their hearts out. We really worked together as a team and put a stop to them.”

Kills by sophomore Roxy Cummings and Jones, and a perfectly timed ace from Maddie Kalil, propelled the Dons final push. They would even the score at 10-10 and then set up a double match point with a 14-12 lead. But Crossroads fought back to tie it at 14-14.

Alex Matson set up the team’s third match point attempt with a kill.

“That one was really nerve-racking,” Matson said. “I saw the block setting up, and I sort of just hit it down the line.”

Jones brought home the championship — just the school’s second ever state title in any sport, joining the 1998-99 girls basketball team — with a kill from the back row.

“It was just all kind of a rush at the end,” said Jones, who dropped to the floor in tears after her ball careened off a Crossroads defender. “People were scrambling and I got set in the back row and I just kind of hit it with no regrets. And the girl just kind of shanked it, and then it was just unreal.”

It was fitting Jones delivered the season’s final point.

Rodriguez called the University of Pennsylvania-bound senior the team’s “backbone” all season.

“She’s the one who makes us go,” the coach said during the week leading up to the state final. “Everyone jumps on her back and goes with her.”

Jones, who finished the final with match-highs in kills (18) and digs (25) while also adding six aces, a block and a perfect 19-for-19 on serve receives, had to do all she could to keep from turning a deep crimson as the coach sang her praises in a Roxy Cummings and Alex Matson await a serve. team media session after the win.

Then afterward, while still holding the trophy, the senior went out of her way to talk about how this state title was earned up and down the roster.

There certainly wouldn’t have been many who would have predicted such a championship run. After all, Acalanes began its season with a new coach and just five returning players. The team featured just four seniors. The team suffered fits and starts over the first month and a half and really didn’t find it’s best groove until late October.

That late season run was spurred by a team meeting that allowed players to vent and recommit to their goals.

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A-OK IN THE OC The six newest CIF State Girls Volleyball Champions along with opponent, scores and kills leader from the state finals match.

DIV.

CHAMPION, RUNNER-UP, SCORES

KILLS LEADER

Open Archbishop Mitty-Sans Jose, Santa Margarita-Rancho Santa Margarita 25-19, 25-22. 25-18 Candice Denny (17) I

Edison-Huntington Beach, Menlo Atherton-Atherton, 25-20, 25-21, 25-18

Hannah Phair (13)

II

Cathedral Catholic-San Diego, Valley Christian-San Jose, 25-23, 26-24, 25-22

Megan Faraimo (13)

III

Acalanes-Lafayette, Crossroads-Santa Monica, 25-13, 28-26, 22-25, 17-25, 16-14

Parker Jones (18)

IV

Menlo School-Atherton, Point Loma-San Diego, 25-18, 25-13, 25-21

Selena Xu/Ashley Dreyer (10)

V

Head-Royce-Oakland, Immanuel-Reedley, 25-9, 25-22, 25-14

Jessica Almagren-Bell (15)

It was Rodriguez’s idea, and he wasn’t sure where it would lead. “I wasn’t sure which way it would go,” the coach said. “I’ve done it with other teams that I’ve coached and it hasn’t always gone well.”

The Dons embraced the moment, and Jones said she saw an immediate difference.

“That really spoke to a lot of people,” she said. “They came to practice focused instead of having side conversations, and everybody just kind of worked. That was the turning point to when we moved together as a unit and we gelled together as a team.”

And then natural talent and confidence — and yes, momentum — took over and elevated Acalanes’ game. The Dons closed out the season winning 13 of 14 and getting big contributions from throughout the rotation.

“The secret to this team is definitely the energy,” Jones said.

“We went into the season with only five returners. Nine new

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people, mostly underclassmen, too. Their energy really brings up the team. Roxy Cummings: Absolute fire. Same with (freshman setter) Lane Webster. She’s absolutely insane.

“When we’re on the court, we just turn it on and we act as a unit. It’s kind of magical. It’s something that’s just so powerful.”

She pauses for a brief moment, looks at the trophy in her hand.

“I mean, clearly it works.”

But was there a moment she was forced to doubt it? When Crossroads was shutting down the Dons’ attack and swelling with confidence with each emotional point?

If so, she didn’t show it. Neither did the rest of the Dons.

“Our passing, our defense, our serves, our serve-receive. It was just crazy,” Jones concluded. “We just worked together. I feel that was the best game we ever played. I’m so proud of every single girl. It was an entire team effort.” ✪ — Story and photos by Chace Bryson

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Jake Dunniway, left, and Dusty Frampton

St. Mary’s-Stockton Has Used Emotion, Balance & Plenty Of Firepower To Make First State Bowl Trip Since 2008

T

he St. Mary’s Rams have plenty of talent, but their greatest attribute in the 2016 season has been motivation.

Memories of past defeats and a desire for revenge was on the Rams’ minds long before the first snap or even the first summer workout. Some St. Mary’s players were motivated by payback as soon as the final second ticked off the clock of the 2015 Sac-Joaquin Section Division I semifinal against Folsom.

On that late November night a year ago, the Rams traded scores with the Bulldogs until Folsom narrowly escaped with a 5649 victory before claiming the program’s fourth consecutive section title.

“We wanted a lot of revenge, which is what basically drives us,” said senior quarterback Jake Dunniway after St. Mary’s avenged that loss with a 56-25 victory over Folsom in the 2016 SJS Div. I championship. “We knew what it was like to lose a big game like that, and we used those emotions to fuel us to come out and play our game.”

The postgame high of a section championship — the program’s first since 2008 — brought out very different emotions on the same Sacramento State field for many of the Rams, including longtime head coach Tony Franks.

So, it was no surprise to Franks that his team struggled at times before outlasting Freedom-Oakley 49-40 in the CIF I-AA Northern California Regional final.

“We had such an emotional high because the section championship has a tremendous amount of meaning,” Franks said of trying to keep the same motivation for the NorCal final. “Everything that we do revolves around getting to (the section championship) and then, if we can, winning that game. And we did it and it was Folsom, so it’s incredibly difficult to get up for the next game.”

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Mike Prefling (64) celebrates with teammates after a win over Freedom on Dec. 10 championship win, but the quiet workhorse outdid himself and lifted his banged-up teammates with 37 rushes for 354 yards and five touchdowns to earn the Rams a return trip to Sacramento State to play in the CIF State Football Bowl Championship. For the season, Frampton has 2,166 yards and 41 rushing scores, including 637 yards and eight scores in the two biggest games of his career.

Which brings St. Mary’s (14-1) to their biggest game of the year once again. The Rams will play in the 8 p.m. showcase game on Dec. 16 at Hornet Stadium in search of the school’s first football state bowl championship.

St. Mary’s has leaned heavily on its seniors throughout much of the season. Dunniway led the Rams’ explosive offense, passing for more than 3,500 yards and 40 touchdowns to a host of targets, including 1,000-yard receivers Keaton Hampton and Dewey Cotton. Protecting Dunniway and getting after opposing quarterbacks were seniors Popo Aumavae, Joseph Olsen, Cole Norgaard, Keller Salmon, and Jordan Stinhilver, among other veteran leaders.

The Rams will need all of the leadership and talent when they face Southern California champion Cathedral CatholicSan Diego, a 35-28 winner over Narbonne-Harbor City in the southern regional. The Dons (14-0) accumulated 534 yards of offense, including 391 yards rushing on 53 carries. Their leading rusher is sophomore Shawn Poma who just eclipsed 1,000 yards in the SoCal final and averaged more than 10 yards per carry this season.

The Rams and Dons had one common opponent in Central Catholic-Modesto. On September 1, Cathedral Catholic edged the Raiders 28-25 in the Honor Bowl while St. Mary’s routed Central Catholic in their Holy Bowl the following week. Cen32

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tral Catholic sat out many starters for the first half of the St. Mary’s game for disciplinary reasons related to the team’s trip to Mission Viejo for the Honor Bowl, but the Rams’ shutout of the Raiders was a statement win regardless of who was on the field.

The common opponent is not the only tie shared by the two programs facing off in the state final. Franks and Cathedral Catholic head coach Sean Doyle are good friends connected by way of UC Davis. Franks played at Davis with Aggies quarterback Scott Barry, whose sister is married to Doyle. Franks also got to know Doyle when Franks was an assistant at Davis recruiting players from San Diego, including University-San Diego where Doyle was the head coach. University closed down and would become Cathedral Catholic where Doyle has built a San Diego Section and state power.

The Dons have one CIF State Bowl Championship to their credit and it came in 2008 when Cathedral Catholic defeated St. Mary’s 37-34 in a game where eventual-Stanford standout Tyler Gaffney starred for the Dons and eventual-Oregon State quarterback Cody Vaz had a giant game for the Rams. While none of the current Rams players can claim a direct connection to that stinging defeat, you can bet that they will use revenge as motivation once again in an attempt to close out the most successful season in school history with a victory.

“We’re playing good football in late November and that’s right where we want to be,” Franks said.

“Our offseason program, our lifting, our training, our practices, our teaching progression … everything that we do is geared toward playing great out here in the cold and the dark.” ✪ — Jim McCue Follow us on Twitter & Instagram, and like us on Facebook!

BRING ON BOSCO De La Salle Puts Another Streak On The Line in State Bowl Rematch

Records through Dec. 10 1. (1)

—

De La Salle-Concord

11-1

2. (2)

—

St. Mary’s-Stockton

14-1

3. (3)

—

Freedom-Oakley

11-1

4. (4)

—

Monte Vista-Danville

12-1

5. (5)

—

Clayton Valley Charter-Concord

9-2

6. (7)

▲

Valley Christian-San Jose

13-1

7. (6)

▼

Pittsburg

9-2

8. (8)

—

Serra-San Mateo

10-4

9. (9)

—

Folsom

8-1

10. (10)

—

Del Oro-Loomis

13-2

11. (11)

—

St. Francis-Mountian View

10-2

12. (12)

—

Oak Ridge-El Dorado HIlls

10-2

13. (15)

▲

Elk Grove

11-2

14. (17)

▲

Bishop O’Dowd-Oakland

14-1

15. (19)

▲

Oakdale

13-2

16. (NR)

▲

Campolindo-Moraga

11-3

17. (NR)

▲

Menlo-Atherton-Atherton

12-2

18. (13)

▼

Sutter

13-1

19. (18)

▼

Sacramento

10-2

20. (14)

▼

Manteca

12-2

This time it’s on their turf.

After cementing itself as Northern California’s top team for yet another season — winning a 25th straight North Coast Section title along the way — De La Salle-Concord football will represent NorCal in the California Interscholastic Federation Open Division State Championship Bowl game for the eighth straight season.

And they’ll have a shot at avenging their only loss from those previous seven Open state finals. The Spartans (11-1) will “host” St. John Bosco-Bellflower (12-2) at 8 p.m. on Dec. 17 at Hornet Stadium on the campus of Sacramento State. Bosco outlasted De La Salle 20-14 in the 2013 Open Bowl at Stubhub Center in Carson. That was Justin Alumbaugh’s first year as head coach of De La Salle.

Coincidentally, that was the Spartans’ last loss to a California team. They’ve since reeled off 38 in-state wins while going 1-2 against out-of-state foes. This year’s lone loss was to East-Salt Lake City by way of a last-second field goal on Sept. 16. It was the second of a four-game stretch that included one-point wins over Servite-Anaheim and San Ramon Valley-Danville and a sevenpoint win over Antioch.

However, the team that rolled to a 42-7 section championship win over previously-unbeaten Freedom-Oakley on Dec. 2 had a familiar look to it. The look of a team poised to play its best football on the biggest stage. “This coaching staff, I don’t think I’ve ever seen them work harder,” Alumbaugh said after the NCS

final. “I’m proud of the work these guys have put in, and it shows on the field and it shows in our kids dedication, too.”

STREAKING: The Del Oro Golden Eagles are on a roll heading into the CIF State I-AA Bowl Championship against San Clemente on Dec. 17. They have won six straight games since losing to Sierra Foothill League foe Oak Ridge on October 21 and have won 11 consecutive playoff games, including the 2015 II-A state title.

Head coach Casey Taylor’s team closed last year with eight victories to claim the program’s first state championship on the relative home turf of Sacramento State’s Hornet Stadium. Since the Sac-Joaquin Section moved its football championships to Sac State in 2010, the Golden Eagles are 6-0 on the field, including five section titles and one state title.

But don’t expect Del Oro (13-2) to be thinking about how many consecutive wins they have in the postseason or on the Sac State turf when the Tritons (12-3) come North in search of their first CIF State Bowl Championship.

“We don’t look at records or streaks,” Taylor said during a very brief break between practice and film study. “We have to focus on the now or it will be over.”

That focus is the result of preparation and hard work. It has also resulted in a streak that speaks volumes about Del Oro’s playoff success: the Golden Eagles have not committed a single turnover in their last six playoff games dating back to last year. ✪ — Chace Bryson & Jim McCue

DROPPED OUT: No. 16 Cardinal Newman-Santa Rosa and No. 20 Capital Christian-Sacramento 5 TEAMS KNOCKING (alphabetically): Cardinal NewmanSanta Rosa (12-2), Capital Christian (11-3), Pleasant ValleyChico (10-3), McClymonds-Oakland (12-1) and Sonora (11-1).

TEAMS REMAINING FROM PRESEASON TOP 20: 13

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go the dis A Pair Of Scenic And Fun Running Events Highlight The Onset Of 2017 In The Redding And Shasta Lake Region

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ffectionately referred to as “26.2 With A View,” the Redding Marathon returns for another year of distance running among some of Northern California’s most scenic landscapes and landmarks.

January 15 is the date circled by several distance running enthusiasts who will line up near the Shasta Dam for the start of the Redding Marathon, an event that features a breathtaking 26.2 mile jaunt across some of Northern California’s finest landscape.

Competitors can take a free bus to the start of the Redding Marathon. Enjoy the warmth of the Visitor‘s Center located near the start of the race and be ready for an 8 a.m. start.

Runners enjoy a scenic journey downstream along the Sacramento River on paved running trails. Watch for bald eagles, osprey and other wildlife. Athletes competing in the Redding Marathon will cross over the Shasta Dam, through an old railroad tunnel and across the historic Diestelhorst Bridge, the Ribbon Suspension Bridge and to the finish line located on the famous Sundial Bridge.

The Sundial Bridge at Turtle Bay crosses the Sacramento River in the heart of Redding.

Opened on July 4, 2004, the bridge links the north and south campuses of the Turtle Bay Exploration Park and serves as access to Redding‘s Sacramento River Trail system.

Not quite prepared for marathon distance? That’s fine. Take part in the three-leg marathon relay, or participate in the Sundial 5K which begins at 9 a.m. Also, for those serious runners, it’s worth noting that the Redding Marathon is an official qualifier for the Boston Marathon.

Competitors can register online right now at reddingmarathon.org

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CLIKAPUDI TRAIL RUNS Just two weeks before the Redding Marathon takes place, outdoor enthusiasts can spend New Year’s Day taking part in the Clikapudi Trail Runs which occurs along the shores of Shasta Lake.

The Trail Runs offer a variety of distances: a 5K, 10K and half-marathon. Races begin at 10 a.m. at the the Jones Valley Boat Ramp approximately 10 miles north of Bella Vista. The trail is a seven-mile loop on the south shore of the lake.

Runners begin on a one-mile stretch of road to the trail crossing where 5K runners turn right, and 10K and half-marathon runners go left. The road portions of the race feature gently rolling hills. The 5K portion of trail is relatively flat single track and the 10K portion is mostly flat with three medium climbs along the way.

All races have a 1:30 p.m. cut-off time and half-marathon participants must finish the first lap by noon or they will only be given credit for a 10K. Walkers and hikers are each welcome in the 5K and 10K. Registration is open and greatly favors those who sign up early. Competitors who register before Dec. 1 will receive the greatest discount ($17 for 5K, $22 for 10K and $33 for half-marathon). Registering between Dec. 1-30 will still save you some money ($24/$33/$44). Prices will be $30/$40/$50 on Dec. 31 and race day.

Visit shastatrailruns.com/clikapudi/ to sign up now. ✪

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stance ›››› Hiking & Biking Trails Sacramento River Trail Turtle Bay East Trail Sacramento River-Rail Trail Fisherman’s Trail Hilltop to Sundial Bridge Trail Arboretum Loop Trail Buenaventura Trail

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Upper Sacramento Ditch Trail Lower Sacramento Ditch Trail Chamise Peak Trail Flanagan Trail Hornbeck Trail Francis Berg Trail (FB) Whiskeytown Area Trails

Mule Ridge & Swasey Trails Cloverdale Loop Piety Hill Loop Clear Creek Greenway Trail Parkview Trail John Reginato River Access

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Salt Creek Trail Middle Creek Trail Blue Gravel Mine Trail Westside Trails Lema Ranch Trails Churn Creek Trails Clover Creek Trail

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Members Of The Folsom Force U19 Soccer Club Will Play Significant Roles For Multiple High School Teams This Winter

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Folsom’s Spencer Hoyle is a member of Folsom & Force Soccer club.

Story by Jim McCue

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igh school sports can provide an opportunity for kids to take a break from the grind of year-round competition to attract college recruiters and to simply enjoy playing with friends from the neighborhood. Club soccer and professional developmental programs often keep kids from representing their schools on the field in the name of getting a college scholarship or an opportunity to climb the professional soccer ladder.

Rare is the case where a “dad-coached” team enjoys success in top regional club tournaments and earns a top ranking while also feeding skilled players to multiple local high schools. The Folsom Force, a competitive U19 team from the Folsom Soccer Club, concluded its club season in the fall with the No. 3 Northern California regional ranking by GotSoccer.com. Then its players dispersed to their respective home schools to begin the high school season.

“It’s what sports should be about,” said Folsom varsity boys soccer coach Mike McBride, whose son Ryan plays on the Force as well as the Bulldogs. “They focus on one sport to enjoy it and to play well, not because they feel that they have to win or have to make it to college.”

Of the 20 players on the Force roster, 11 are playing for Folsom, eight for Vista del Lago-Folsom, and one each for Oak Ridge-El Dorado Hills and Bella Vista-Fair Oaks. The talented teammates have transitioned well to the high school pitch so far as the two Folsom schools are a combined 6-1 and serious contenders for league and section championships in the 2016-17 season.

“That Folsom team is very talented and they could beat anyone, I think” said Brian Altman, the Force coach and an assistant coach at Vista del Lago. “The best thing that could happen is for both teams to succeed in league and in the section playoffs.”

In 2015, both teams advanced to the semifinals of the SJS playoffs — Folsom in Division II and Vista del Lago in Div. III — after challenging for their respective league titles. The Bulldogs and Eagles return talented pieces, many of which spent

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the offseason together as members of the Force.

For Folsom, senior captains Spencer Hoyle and Erik Mattice rejoin Pablo Herrera and junior Abraham Iniguez to bring back a collective 31 goals and 19 assists. Mattice, an attacking midfielder with a potent shot, accounted for nine goals and 12 assists in 2015, and shares the early team lead in goals (3) and assists (2) with Hoyle after three games. The foursome has 10 of Folsom’s 14 goals thus far while eight different Bulldogs have scored in three victories.

“We will be competitive in an extremely tough league,” McBride said of the Sierra Foothill League which produced two section finalists and one semifinalist a season ago. “Our goal is to win league and we want to make it to the section finals, but most importantly we want the boys to develop as a team and so far things are going pretty well.”

Those returners are boosted by junior Ethan Atterberry, who scored six goals as a sophomore, and backed by junior goalkeepers Devin Balzarini and Daniel McClosky.

“We have high expectations. This is one of the best teams that Folsom has had in a while,” Hoyle said.

“We have good chemistry right off the bat, so we just want to keep improving throughout the season.”

Vista del Lago posted a 10-5-3 record in 2015 and shared the Capital Athletic League title with Rio Americano-Sacramento. The young roster built confidence down the stretch and had an 8-game unbeaten streak snapped by eventual-Div. III section champion Weston Ranch-Stockton.

Senior captains Trevor Altman and Kody Madore return along with Force teammates Brandon Sarrels, Matt Ormson, Sean Kenrow and Grant Dubay. The Eagles knew that they would have chemistry and experience coming back for another run at a section championship, but some new pieces have Vista’s veterans eager for action.

“I think this is going to be our year. We have a freshman that is amazing, and some of the younger guys are playing real well,” Madore said. “I am so excited. I just want to play Folsom and want to play league already.”

Trevor Fritz is the amazing freshman, and he will join an already solid defense that features Sarrels and Ormson. Dubay is the top returning goal scorer from the 2015 team with eight goals, but junior midfielders Jordan Young and Ethan Viers will likely find the back of the net plenty to spread the scoring around.

“I think that we can score a lot of goals, but they will be spread around among many of the players,” coach Altman said. “And the back line with Fritz, Ormson, Madore and Sarrels is very good as they can all do different things in the back.”

The Eagles are 3-1 with confidence-building wins over perennial section-powers Granite Bay and Capital Christian-Sacramento, but the game that both Vista del Lago and Folsom are looking forward to

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NORCAL BOYS SOCCER 2016-17 Teams, players to watch throughout NorCal as the Sac-Joaquin and North Coast Section both compete in the winter season for the first time.

TEAMS BELLARMINE-SAN JOSE — The Bells will challenge in the WCAL and CCS with senior Dylan Carruba anchoring the back line.

JESUIT-CARMICHAEL — Expect the nationally-ranked Marauders to come together for a run at a 12th Sac-Joaquin Section title.

ARCHBISHOP MITTY-SAN JOSE — Monarchs getting early season boost from football players like junior Jake Serpa.

FOLSOM — Bulldogs hope to get a share of the sports spotlight from football and basketball teams with a run at SJS title.

FREEDOM-OAKLEY — Falcons return plenty of talent, including BVAL MVP Oscar Munoz, COSUMNES OAKS-ELK GROVE — The defending SJS Div. II champs already have a victory over Jesuit.

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PLAYERS DYLAN CARRUBA, Sr., D, Bellarmine — All-Mercury News first-teamer returns to lead Bells to a CCS title.

WESLEY ALLEN, Sr., MF/FORW, Oakdale — Mustangs‘ prolific scorer already has two SJS championships on his resume.

MATTEO DeFINA, Sr., GK, GranadaLivermore — SMU-commit is a wall in the net.

SPENCER HOYLE, Sr., MF, Folsom — Bulldogs captain equally adept at scoring and setting up teammates.

JACOB WRIGHT, Sr., D, San Ramon Valley-Danville — Four-year starter is Wolves’ defensive anchor.

NICO SACCO, Sr., MF, Oak RidgeEl Dorado Hills — Trojans’ midfielder will lead defending SFL champs before taking his game to UC Santa Barbara JACK SAULS, Jr., MF/F, Jesuit — Has shown his knack for finishing with four goals in team’s first 6 games.

JT CARLSON, Sr. GK, San Ramon Valley — Four-year starter in net had 15 clean sheets as a junior.

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The Force is strong with Folsom this season.

Besides Chris Cearlock, right, other Force members on the Bulldogs’ roster are seniors Ryan McBride, Logan Clark and Connor Baker, and juniors Carter Ching, and twins Andrew and Adam Ratto.

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is the January 21 Crosstown Cup game which will pit the two local schools and nearly the entire Force roster against each other.

“It will be really cool to see all of these kids on the field at the Crosstown Cup,” Altman said. “It’s like having a game with a bunch of friends.

“They will be really into it and of course both teams will want to win, but it is a different kind of rivalry.”

As they did last season, the Force players are planning a breakfast together before joining their respective games for a pregame meal and warmups later in the day. The varsity game is slated for 7 p.m. under the lights at Prairie City Stadium on the Folsom High campus.

“It’s more of an exhibition to play with friends again,” coach McBride said. “They will play hard against each other and everyone wants to win, but it’s more about having a good time.”

Regardless of the result of that game, the friendships formed through years of playing together on the Force will prevail, and the boys will keep playing video games and hanging out together like many have since they were just six years old.

“It sound so cliché and corny but our team is a true family,” Madore said. “We all live near one another, we hang out all of the time, and we are never apart even during the high school season when we are split up among different teams.

“The team is so intact and so together. We are really like brothers.”

Brothers pulling for one another on separate teams, at least for a few months during the high school soccer season.

“I didn’t realize how gratifying it would be to watch a bunch of kids play really well while they’re hanging out with their buddies and having fun,” Altman said. “(The Force) has always been a talented, hard-working group, but they have always done that in the context of having fun with friends.” ✪

Trevor Altman, top, Kody Madore, middle, and Abraham Iniguez are other top NorCal players this season.

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Sierra College’s Renown Duals Wrestling Tourney Gets A New Name And Home For 2017 Sierra College Wrestling and Placer Valley Tourism are partnering to bring the Capital City Classic Wrestling Tournament to Rocklin on Jan. 7. For the last three years, this high school varsity tournament was held in Sacramento and known as the Dragon Duals. It has not only changed its name but the location too. This year Hardwood Palace has the honors of hosting this successful and growing event.

This incredible venue will allow ample space for the 10 mats that will showcase up to 32 teams on a rotational format. Don Martinez, head coach at Sierra College, is looking forward to bringing this event to Placer Valley and is expecting top- notch competitors.

“Top wrestlers from Northern and Central California high schools will be competing,” Martinez said. “And as a dual tour40

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nament, every team is guaranteed five matches.

“We are excited to have it at Hardwood Palace this year. It’s a great facility that has a nice hospitality room for the coaches and everyone will enjoy the snack bar that is open all day!”

Medals will be given to undefeated wrestlers and trophies will be awarded to first-, second- and third-place teams as well as a hard luck champion. According to Martinez, a hard luck champion is someone who loses their first match and subsequently gets put in a loser bracket before going on to win that bracket.

Weigh-ins will begin at 7 a.m. with wrestling matches starting at 9 a.m. It’s not too late to sign up your team! For more information or to download the event flyer, simply go to: placertourism.com/events/2017CapitalCityDuals. ✪ Follow us on Twitter & Instagram, and like us on Facebook!

CalNASP puts a bull’s-eye on youth archery Placer Valley Tourism is thrilled to announce — in conjunction with the California Department of Fish and Wildlife — the first-ever land-based tournament for schools participating in the California State National Archery Schools Program (CalNASP) is coming to Placer Valley on Saturday, Feb. 4.

This exciting archery competition will be held at Sierra College’s gymnasium in Rocklin and is open to students in grades 4-12 who are enrolled in CalNASP. Lesa Johnston, CalNASP State Coordinator and Education Specialist for the Calif. Department of Fish and Wildlife, explained that archery is beneficial to students in a variety of ways and can help them achieve goals because of the skills it instills.

“To be a great archer requires mental concentration, focus and practice, but the playing field is level for all.”

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There are nearly 100 schools throughout the state that are active in CalNASP and they are expecting up to 300 students to compete at the February tournament. Students will have the option to compete as an individual or on a team; both methods provide positives for these young athletes. Students competing as an individual can set specific goals and learn from those, whereas competing as a team allows students the opportunity to learn team building, camaraderie and cooperation skills.

“Target archery is an inclusive sport,” Johnson said. “Students of all athletic and physical abilities can participate.”

If you are interested in more information about this event and this incredible program please check out the website: www.wildlife.ca.gov/Learning/CALNASP. ✪ — All copy and photos provided by Placer Valley Tourism.

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Don’t Be An ACL Statistic Detailing The Primary Elements To An Effective ACL Injury Reduction Strategy In Female Athletes

training time: tim rudd It’s now been over five years since the release of my book “The Definitive Guide to Youth Athletic Strength, Conditioning and Performance.” This book was a compilation of some the best strength and conditioning strategies from 22 of the worlds leading experts in the industry.

My chapter was specifically written on ACL reduction strategies for the high school-aged female athlete. In celebration of the five-year anniversary and Christmas, I’m not only going to share an excerpt from my chapter, but I’m also going to give 30 free copies to the first 30 readers who email me a request for this Amazon best selling book. Just email me with your address at tim@fit2thecore.com and I will personally send you a free copy of this book.

When it comes to ACL injuries, both genders can be injured; this isn’t just a female thing. However, female ACL injuries do occur at a greater degree, especially at the high school level.

The fact is that there are over 100,000 ACL injuries per year just in the United States alone and 30,000 of these are females at the high school age. That’s 30% of all ACL injuries across the country! This is a scary stat that can’t be ignored, and as a parent

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or coach, this should be of great concern to you.

So why are young female athletes so prone to ACL injuries?

And what prevention strategies must be taken to ensure your young athlete doesn’t become another ACL statistic?

Let me quickly cover the gender factor, something that is God given and can’t be changed. Female athletes have wider hips, putting a more valgus stress angle on their knees (knees inward) — a stress that is the major factor of most non-contact ACL injuries. Now without an appropriate training program, this genetic issue can be a major factor in the unusual high number of ACL injuries among this population.

Females who may be weak due to bad training programs tend to be more quad-dominant, something we don’t want when talking about protecting the knee. So basically the front leg muscles (quad muscles) of the leg are much stronger than the back muscles of the legs and hips (hamstring and butt muscles), which are important for knee stability and also the ability to safely and efficiently change direction.

When we’re talking ACL reduction strategies, all of the components below must be integrated into a young athletes’ training program. You will find that a great training program is a great ACL prevention and rehab program — and one that I use with all my young athletes, male or female…

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ACL Prevention Strategies: 1) Active Warm-up 2) Landing Skills 3) Strength 4) Change of Direction Concepts 5) Change of Direction Conditioning 6) Nutrition Basically, it comes down to functional training — a much misunderstood term. Trainers must understand how the body works and apply that knowledge to their young female athletic training program. Sports are played on a single leg, and a trainer must understand the functional anatomy on a single leg and the needed pelvic stability to properly prepare a young athlete for the demands of his or her sport.

Power is not gender specific; trainers lower the bar for female athletes resulting in bad eccentric strength, making them bad decelerators and greatly increasing their potential for ACL injury.

We need to stop lowering the bar for female athletes. They would be surprised what female athletes are capable of by empowering them to get stronger. By implementing these strategies, you can be confident your athlete won’t become another ACL statistic. ✪ Tim Rudd is an IYCA specialist in youth conditioning and owner of Fit2TheCore.

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Guide To Guidance Sports Parenting Isn’t Easy, So Here Are Some Simple Success Strategies

get mental: erika carlson Being a youth sport parent is more stressful than it’s ever been. As parents, we have great vision for what our children can achieve and it can feel as though there’s a daunting path between where they are and where they want to be. Therefore, many parents, often with the best of intentions, begin to fill in as “manager”, “coach” and even “agent.”

Unfortunately, this approach can cause a lot of friction between parent and athlete, making the whole experience incredibly stressful for all parties. This stress can impact parent-child relationships, game-time performance and even contribute to burn-out and eventual quitting.

Because we don’t have a “sport parent playbook,” it can be difficult to navigate these waters with so much at stake. With that in mind, here are some research-based best practices for sport parents.

1. Let your child’s motivation lead the way. A 2011 study found that perceived parental pressure was a significant factor in increasing anxiety in young players. Allowing your child’s drive (motivation) to set and pursue goals, gives them a sense of control, improves commitment and gives them the life experience to navigate the inevitable ebb and flow of motivation. It will be a bumpy ride, but will allow them to grow into the athlete they want to be.

2. Prioritize fun over winning. The same study found that the more emphasis that was put on learning and enjoyment (vs. winning and outcomes) athletes experienced less anxiety and they actually performed better. It’s easy to forget that fun should be the #1 reason to invest your time, energy and money into your sport. This is such a simple idea, but so hard to put into practice in today’s professional model of youth sports. Key questions to ask your athlete, “What did you learn today?” “What was the best part of practice (or the game) today?”“What did you do well today?”

3. Let the coach do the coaching. The role of the coach and the role of the parent are, and should be, very different. Several studies have revealed that one of the most stressful times for young athletes is the car ride home after the game. Play-by-play performance analysis by the parent is often dreaded and even confusing for the player. A great question for the ride home is simply, “Are you hungry?” This question keeps you, the parent, in your supportive role and allows the player to decompress from their game experience and start the recovery process.

This journey is not easy. For parents or athletes. Never forget that the ultimate goal is to raise confident, independent kids who are ready to navigate the world on their own. Giving them some freedom to navigate their sport experience is an excellent opportunity to

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practice decision-making, self-care and learning how to stay committed to goals. All behaviors that will pay long term dividends. ✪ Erika Carlson is a CEO and certified mental trainer at Mental Training, Inc. in Pleasanton.

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save your shoulders

Build Your Back Stability And Relief For Overhead Athletes Can Most Always Be Found By Strengthening The Back Muscles

health watch: carleen Baldwin It’s the most wonderful time of the year — winter break! For many overhead athletes, winter marks a well-deserved rest following fall sports and prior to the start of spring baseball, swimming, rowing, tennis and lacrosse.

With the growing trend of single-sport athletes, a short break may be an indicator for shoulder overuse and injuries. Winter marks an opportunity to optimize mechanics, strengthen weak muscles and improve movement patterns.

Overuse and poor mechanics are the main culprits for shoulder injuries plaguing overhead athletes. The shoulder is comprised of four different joints with nineteen muscles crossing them. During a throw or pull, muscles along the thoracic spine (mid-back) should stabilize the scapula (shoulder blade) allowing the arm to propel the ball or body. Ideally, force is generated through the legs and trunk to produce power. Weakness in these areas can lead to fatigue, tissue microtrauma and overuse.

Adaptive changes can occur to accommodate the repetitive stress to the joint, affecting the scapula’s resting position and ability to efficiently rotate upward. To help strengthen these weaknesses, here are ways to improve mechanics and movement patterns: ›› Invest in a foam roller to improve thoracic mobility and soft tissue restrictions: Lie on your back with the head supported lengthwise. From here add different arm movement variations including bringing the arms through the full range of motion overhead in a backstroke motion or out to the side like a jumping jack. ›› Strengthen the hips and core to stabilize the spine: Add air squats, resisted side steps, step ups, single-leg squats and plank variations into workouts. ›› Strengthen the scapula stabilizers that control upward rotation: Lying on the stomach, keep the chest and stomach flat with a towel supporting the forehead. Lift the arms in three different positions with the thumbs up; the letter “Y” with arms overhead, the letter “W” with elbows planted on the ground and wrists up, and the letter “T” with arms horizontal. Repeat ten reps with five-second holds. These exercises can be progressed with an unstable surface (swiss ball), adding weight, or increasing sets, holds and/or reps.

If it is difficult to get into a position or there is a concern for form with these drills, a physical therapist can be contacted at the Sports Medicine Center for Young Athletes for a thorough evaluation. Lastly, an athlete should seek out further assessment from a physician when there is painful movement or dysfunction. ✪ Carleen Baldwin is a physical therapist and certified strength and conditioning specialist for the Sports Medicine for Young Athletes department of UCSF Benioff Children’s Hospital Oakland.

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training

TIRED Wondering If You Need To Drag Your Fatigued Self To The Gym? Let Your Goals Be Your Guide

powered by trucks: anthony trucks Have you ever felt that feeling where you KNOW you need to go to the gym and train, but your body just doesn’t feel like moving? Yeah, me too. In fact, I get that feeling more times throughout a month than I’d like nowadays. The big question that we all have to answer in that moment is, “What should I do?”

Well the answer is both simple and complicated. Why? Because it depends on your goal and the reason why you’re training. When you train tired you put yourself at a little more of an increased risk, not to mention that you may not get the most out of your workout if you’re unable to perform at the level you need or want to.

If your goal is to be an elite level athlete like I was in the NFL, then you will need to learn to prime your system and “turn on” even when you’re tired — because working when tired is an opportunity to get an edge on your competition. When they’re sleeping, you can still be working.

On the flip side, if you’re just looking to be healthy then you may not have an immediate need to push through the fatigue and tiredness. Overall, the goal should be to avoid injury at all cost so you will want to look into taking time to recover properly so you don’t put yourself at risk. It’s not going to kill you to take a day off and get a moment to rest. When you do, you may in fact come back stronger than before. Make sure you listen to, and take care of, the one tool you can’t replace by giving it rest when needed. ✪ Anthony Trucks is an IYCA-certified trainer who covers weight training for SportStars.

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MISSION: Healthy Holidays

Nobody Needs To Call In Ethan Hunt — This Mission Is Certainly Possible

nutrition: jill daniels The holidays are a fun time to gather with friends and family, take a break from your normal routine, and eat delicious foods that are available only once a year. This season can also be challenging, especially for athletes, for these very same reasons. Here are some strategies to help keep athletes and their families feeling their best throughout the holidays:

TRAINING If you are still in season, or your coach expects you to stay fit over winter break, make sure to carve out time for training during the holidays.

Besides hitting the gym, head to the park with friends or family members for some circuit training or lace up your running shoes and explore a new neighborhood.

If you’re not in season, this may be a smart time to get more recovery days and allow your body to heal, rest and recuperate. You can incorporate some active recovery days by going for a walk, doing some light lifting or taking a yoga class.

SLEEP Most teens don’t get the 8-10 hours of sleep each night that they need. Take advantage of your school break and head to bed early when you can, sleep in, and even take a nap after lunch.

These resting hours will help your body recover faster and will be helpful, especially if you’re going through a growth spurt or healing from an injury.

HOLIDAY MEALS Don’t go to a party on an empty stomach, as you may end up with the kind of hunger that sends you diving head first into the buffet table. Eating several small meals and snacks throughout the day will keep your energy levels up, and help you make wise decisions about what and how much to eat at the party.

SWEETS & TREATS You don’t need to avoid Grandma’s homemade cinnamon rolls that you’ve been waiting for all year; or those salted caramel chocolate chip cheesecake bars and the pumpkin crumb cake muffins.

It’s fine to include some fun foods in an athlete’s diet, especially as post-workout foods, since they have plenty of carbohydrates to help replenish your depleted stores.

The holidays can be a great time to practice some new strategies and overcome challenges experienced in years past. Enjoy this special season by staying healthy so that you can have a great start to the new year! ✪ Maximize your performance by seeking out personalized advice from Nutrition Coach Jill Daniels, MS, RD, CSSD, Certified Specialist in Sports Dietetics. www.JillDanie lsRD.com

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SportStars™

December 2016

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