Page 1



We’ve got

A publication produced for high school athletes and their families in the Omaha area October 2010 Volume 4, Issue 9

Ralston football: Off to a strong start 4

Burke volleyball: Young team playing solid 5

Omaha North band: Sweet music

Jake Gentile: Four-sport athlete has no regrets 6

Sierra Bell: She brings competitive spirit and positive attitude to the court 8 7 Thomas Jefferson volleyball: Working on the basics 10

Millard South softball: Hungry for state 11

Player profiles from across Omaha and Council Bluffs area 12

2 • October 2010 - Contents


topics Special

Got esceptional season:


Got to be tough:

Volleyball Got music


Game faces:


4 5 6


Got positive dynamic


Got enthusiasm

Volleyball Got spirit:

Cheerleaders Got goals


Inside the


14 15

Jake Gentile Four-sport athlete has no regrets



Sierra Bell She brings competitive spirit and positive attitude to the court

St. Albert’s cheerleaders


Together they cheer


ame g you We’ve got


We’ve got



A monthly publication produced for high school athletes and their families in the Omaha area

PO Box 6161, Omaha, NE 68106, Phone: 402-812-9573

to advertise with us!

Call 402-812-9573 or email us at for more information

Publisher Designer Operations Manager Cover Photographer Photographers Sales Manager Writers

Don’t forget to check out the photos at

ame g We’ve got

We’ve Got Game Publishing Staff Heather Carl Mike Carl Dale Preister, Heather Carl, and Mike Carl Mike Carl Bobbie Escolas, Kim Tedrow, Jim Meier, Amy Engle, and Nicole Carl

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4 • October 2010 - Ralston football

a strong off tostart

Got exceptional season: Ralston football

Off to one of the strongest starts in several years, the Ralston football team continues to take a one game at a time approach. “I’m proud of the way they have practiced and played,” said head coach Tyler Zahn. “They are a hard-working group and are not afraid to put in the time needed to be successful.” While Zahn remains optimistic, he reminds his players to stay focused. “We’ve had some success, but need to keep improving,” he said. “All of our games are going to get tougher throughout the season and we can’t afford to look ahead.” The Rams have benefited from strong leadership from a core of seniors including quarterback, Ryan Herdman, running back and linebacker, Zach Schafer, linebacker Rob Nielsen and Jason Nekola, who is the anchor of a very strong offensive line. “We’ve got great leaders,” said Zahn. “I’m looking forward to watching them respond as we move into districts and try to work our way deep into the playoffs.”

Burke volleyball - October 2010 • 5

Got to be tough: Burke volleyball


oung team playing solid

First year Burke head volleyball coach Richard Hughes has his team playing very solid through the midway point of the season. Despite being a young team, the Bulldogs have fought their way to be among the top teams in a very competitive Class-A field. The Bulldogs lost several key players from a 27-win season last year, but the returning players have provided strong leadership and resolve. Burke has two seniors, Dani Bird and Taylor Thomsen along with juniors, Rachel Replogle, Marissa Johnson, Nicole Walker, Kathryn VonKerens, Laura Phillips, Tess Dugan, Haley Hough, and Kelcy Sorensen. Bulldog sophomores include Paige Tenski and Emily Jensen, and Emily Ryan is a freshman. The young team continues to gain experience and if the Bulldogs can maintain their momentum and keep improving, they could surprise some veteran teams tournament time.


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6 • October 2010 - Omaha North band

Got eyes on the goal: Omaha North Band

sweet music

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Gotcha covered - October 2010 • 7

Gotcha covered: St. Albert’s

j akegentile

No regrets. That’s how Jake Gentile wants to finish his senior year at St. Albert. “High school has gone by so fast and I want to finish knowing that I gave it my all,” said Gentile. “I take a lot of pride in trying to out-work everyone.” The four-sport athlete and standout running back and safety certainly has made a lasting impression for the Falcons. He was a big part of St. Albert’s state title last year, and he continues to play a key role in the team’s success this season. As a captain, Gentile relishes the opportunity to help motivate his teammates. “I love taking on that role,” he said. “It’s an honor to be part of the pre-game speeches and encouraging my teammates.” After graduation Gentile will attend South Dakota State on a football scholarship. He says he would like to study business and eventually open a training facility for athletes in Council Bluffs. For now, he’s just focusing on his senior year. “I’m just taking it all in and enjoying my last year…it’s about giving it my all and creating memories.”

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8 • October 2010 - Gotcha featured

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Gotcha covered: Omaha Bryant’s Omaha Bryan outside hitter Sierra Bell has always brought a competitive spirit and a positive attitude onto the volleyball court--which just might be the source of her nickname, ‘Sunny’. “I’m not sure how the nickname really started,” she said. “But I think I’ve had it since I was about ten.” To be sure, Bell shines brightly on the court. As a junior she received All-State Honorable Mention and was named to the All Metro team. As the lone senior on the Bryan team, she continues to excel. Bell says she enjoys being a team leader and that’s she’s naturally motivated. “I grew up in a very athletic and competitive family, so it just seems natural. It’s very important to me to do the absolute best I can…so I’m always eager to compete and give 100-percent.” After she graduates Bell would like to study Business and play volleyball in college. For now, she’s enjoying her senior year. “It’s going by so fast,” she said. “I want to make it the best year ever…So far, so good.”

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10 • October 2010 - Thomas Jefferson volleyball

Got great attitudes: Thomas Jefferson volleyball

on working the basics The Thomas Jefferson volleyball team entered the season with very little experience on the squad, so head coach Mike Bond and his staff decided to focus most of the season working on the basics with his team. “We’ve spent a lot of time simply learning the game and emphasizing the core development areas,� said Bond. “I’m very pleased of how they have done. We’ve take them out of their comfort zone quite a bit and they have responded very well.� As a young team, Bond says the Yellow Jackets set goals on improving performance verses the overall record. “We use the games to assess if we’re getting better as a team and don’t worry so much about the score,� he said. “The end result is that we’ve see a lot of improvement and I’m excited about how they’ve come along.� Look for the emphasis on the basics to payoff for TJ for seasons to come.



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Millard South softball - October 2010 • 11

Got promise: Millard South softball

for hungry state Millard South entered the softball season with solid experience and a hunger to go deep into the state tournament. Head coach Steve Kerkman has a crop of talented seniors and a handful of younger players who contributed to a 20-win season last year. They’re on pace to break that mark this year as they’ve been winning consistently, including victories against some of the top teams in Class-A. Senior Jessica Petersen and juniors Taylor Erlenbusch and Chrissy Harris have given Millard South solid pitching throughout the season, while senior Katie Dinning and junior Blake Ringle have been among the leading hitters. As the season moves closer to tournament time, look for the Patriots to utilize their experience to their advantage. The Patriots’ seniors include, Petersen and Dinning, along with Kylie Arment, Sarah Hove, Jordan King, Morgan Peterson, and Nicole Stalker.

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Name: Shyla Heistand Grade: 12 School: Thomas Jefferson Sports: Volleyball, basketball, and cheerleading Hobbies: Hanging out with friends and shopping Favorite class: Yearbook and chemistry Favorite place to eat: Old Chicago Favorite movie or actor: Hangover Favorite music artist: Lil Wayne Future plans: Attend 4 years college and major in law

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14 • October 2010 - Omaha North football

Got young talent: Omaha North football

guys are t hese resilient Omaha North entered the season with a much younger football team than it has fielded in several years, so the Vikings put a lot of emphasis on building depth and experience early on. “We were pretty inexperienced coming into the season,” said head coach Larry Martin. “Our youthfulness has shown at times, but the guys are resilient and we’re developing depth…that will payoff for us in the longrun.” The Vikings have been able to achieve success despite a very tough schedule. Among the team leaders include quarterback Chris Tyler, receiver Larves Jones and Travis Green who has led the team in tackles. “It’s a very competitive group of guys,” said Martin. “We’ve built up some experience now, and if we can stay healthy and get into the playoffs, I think we have a chance to be competitive.”

To view these and more photos go to

Physical fitness - October 2010 • 15

Got fitness:

s taying in shape

Limited energy level

A strength training program should be short and simple as you only have a limited amount of energy per training session. Scientific studies reveal that blood sugar levels (Energy) start to deplete after 30 minutes, so exercise selection and the time taken to perform them is crucial. What you should be aiming for is stimulating as many muscle fibers in the shortest period of time available. Your blood sugar levels deplete after high intensity training (usually before 20-30 min) and remember that you need energy to recuperate after the workout. The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle as possible.

Progressive overload

Progressive overload is the main exercise principle you need to be aware of in order to get the results that you’re after with the strength

Muscle gain tips

training. The two most important points are: 1. Complete your training with perfect technique. 2. Push to total failure when doing a set and overload the weight on the bar progressively. Basically this means that when the body is stressed by high intensity training beyond its normal demand, the body will adapt to these new demands of improved strength. An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscle will not become stronger or bigger, so this is were the progressive overload plays a major part. Once your muscle have adapted to a particular weight then it’ll be time to overload them further (add more weight, speed and repetitions). You’ll need to keep on repeating this process of overload if you want to become stronger. Remember to always use good technique. It must never be sacrificed for extra weight.

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16 • October 2010 - Marian volleyball

Got leadership: Marian volleyball

on the eyesprize Omaha Marian entered the 2010 volleyball season as the defending Class-A state champions. Now the team is setting its eyes on a repeat title, but veteran coach Rochelle Rohlfs knows they have a lot of work to do to get back into contention. The team graduated a core part of last year’s championship squad, and All-Nebraska setter and Husker recruit Lauren Sieckmann has been hobbled by an injury. Although it’s a younger squad the Crusaders have proven they are still among the elite teams in the state as they are beginning to gel. Marian is lead by Sieckmann and allstate middle blocker Andrea Spaustat, along with follow returning starters Morgan Ogorzaly-Eaton, and Kate Elman. The Class-A field is loaded with explosive teams, but considering the tradition, young talent and veteran leadership of the Marian squad, another title is not out of the picture. Also worth noting, Marian has been named to the American Volleyball Coaches Association Game Plan/Team Academic Award nine times in its school history.

Lewis Central football - October 2010 • 17

Got teamwork: Lewis Central football

t alent on the f ield

18 • October 2010 - St. Albert’’s cheerleaders

Got leadership: St. Albert’s cheerleaders

they together cheer

Photos by University of Omaha at Lincoln

Papillion softball - October 2010 • 19

Got young talent: Papillion softball

e ager toaadd trophy With twelve state softball championships under their belt, Papillion-LaVista is always eager to add another title to its trophy case. With many of the key players returning from last season’s state tournament team, the Monarchs are in a strong position to make another run for the title. However, head coach Todd Petersen knows that it is a wide-open Class-A field and that competition will be even tougher as the team heads into Districts. The Monarchs are lead by standout pitcher, Karissa Hovinga, along with fellow senior leaders, Toni Blackwell, Kelsey Hylen, Steph Irvin, Shelby Krska, Molly Middleton and Brittany Wordekemper. Returning junior starters include Emily Drummy and Kelsey Whipple, along with a group of talented younger players that round-out a very tough Monarch team heading into tournament play.

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A publication produced for high school athletes and their families in the Omaha area October 2009 Volume 4, Issue 1

A publication produced for high school athletes and their families in the Omaha area October 2009 Volume 4, Issue 1

A publication produced for high school athletes and their families in the Omaha area October 2009 Volume 4, Issue 1

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Sports nutrition - October 2010 • 21

Got an appetite:

ports snutrition

The big picture for teenage athletes and nutrition

The teenage years are a very tough time because kids want to be liked, respected and admired. Athletes many times are elevated too high for their accomplishments, but kids see it and they want to be in the spotlight! When I get a kid asking about product A,B, or C? I generally respond with lets look at the big picture. The big picture is how are you training, eating, sleeping, and generally dealing with stress? Obviously going over the entire big picture is beyond the scope of this article so I will focus upon the basics of nutrition only. As a teenager your performance at your next game depends upon your nutrition. How you recover between plays and events is directly effected by how you have eaten before and after the sporting event. Most teens eat about whatever they want, but by eating better you will have better performance. If you are serious about performance you should be eating 5-7 meals daily. When eating to enhance performance you should concentrate on low fat protein, clean (starchy, fibrous and fruit) carbohydrates, and limiting fat intake. When selecting protein foods, drop the heavier meats such as: sausage, bacon, hamburger, (unless it is 92% lean). Choose meats such as lean steak, lean pork, chicken, turkey, fish, egg whites, lowfat milk products and high quality supplemental protein. Carbohydrates (carbs) are the bodies preferred fuel source. Most kids I know run out of gas quickly because they just don’t eat enough. I eat allot of different carb sources; breads, pasta, rice,

oatmeal, cream of wheat, yams, any fruit or vegetable. You should eat 3-5 fruits and veggies a day which will provide those essential anti-oxidants. A certain amount of fat (10-20% of total calories) is needed in the diet just for basic health concerns such as; joint health, and brain function just to name a few. Most Americans do not get enough good fat so I suggest getting some flax seed oil or an “EFA”(essential fatty acid) oil to make sure you are getting enough of the right fats. Water Water is the most over looked nutrient. Remember both protein and fat metabolism are dependent upon water. Without adequate water carbs can’t be stored properly. 8-10 eight ounces glasses of water a day-this is too little for a hard training athlete. I would suggest at least 1 gallon a day if not more. During exercise and competition stick only with water. A few hours before the event or after you can drink stuff that contains electrolytes, but during the event stick with plan old “cold” water. The water will replenish fluid and the “cold” will keep the bodies core temperature down, which will help prevent overheating! In a nutshell once a young athlete has a good working knowledge of the basics of the big picture then and only then will I even discuss the use of sports nutrition with them. Go for the Gold Kids, Steve Wagner, CSN, CNC, Hom Lakeside GNC 330-0714

22 • October 2010 - Papillion South softball

Got teamwork: Papillion South softball

omentum and mconfidence After winning the Metro Conference tournament, the Papillion LaVista South softball team has momentum and confidence heading into the final stretch of the season. The Titans have earned one of the best records so far in a very tight and competitive Class-A field, but head coach Dan Hogan knows there is a lot of work yet to be done before they can make another trip to the state tournament. The team is looking to improve upon last year’s fourth place state tournament finish, and it appears they have the capabilities to do just that. The Titans have received strong pitching from junior Micaela Whitney to compliment the bats of seniors Kati Williams and Alli Mathewson, who has been an All-Nebraska player the past two years. If the Titans are able to keep the momentum going, they’ll be a strong contender to make a run at the state title.

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24 • October 2010 - Advertisement

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