WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 1 2 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 3 Editorial
WINTER 2014 south orange county ISSUE #10
Free Gift to You! PUBLISHERS Who says nothings free? PAUL GRAFF 714-276-5265 [email protected] As we closed the doors on 2013 with some great memories and perfor- mances from local student-athletes and high schools. We welcome the new DAVID HAHN year, and start 2014 off with a free gift to you, your family and friends. 402-540-6133 [email protected] High School Illustrated launched the iPad digital magazine for you to download free. You can download High School Illustrated for iPad from ADVERTISING the Apple App Store. Or use this link: https://appsto.re/i6Fw7V9. Please be TRACEY EDWARDS 949-309-1749 sure to pass the link and information onto your friends, family and alumni [email protected] everywhere. High School Illustrated is and always will be dedicated to you, the local ERIC KAHANE 949-331-2089 student-athletes, coaches and schools of south Orange County. We try to [email protected] bring you an inside look and interviews of some of the areas top athletes and coaches. EDITORIAL Submit your editorial suggestions to: [email protected] WEB/DIGITAL DAVID HAHN [email protected]
We hope you will enjoy this issue of HSI where we feature a few of south PHOTOGRAPHY INTERN Andres Munoz Orange Counties premier student-athletes, Harvard bound, Cleo Harrington of Newport Harbor girls Water Polo, and California state cross-country SUBMIT PHOTOS & champions — Garrett Corcoran of Villa Park Cross-country and Bethan EDITORIAL IDEAS TO: Knights of Northwood High School. We also have San Juan Hills girls Bas- editorial [email protected] ketball standout, Abby Conklin of San Juan Hillsa and the Capistrano Coyotes Ice Hockey team. With your help (school and coaches) sending us article ideas and feed- back we hope HSI can continue to grow with more exciting features — INTERNSHIPS expanding to non-athletes. HSI would like to highlight any “High School” achievement (Cheer, band, academics, etc.). EDITORIAL & PHOTOGRAPHY Continue your efforts on and off the field, strive to be the best in the classroom and on the field — your hard work and effort will be rewarded. Email: [email protected] Happy New Year, Sincerely, HIGH SCHOOL ILLUSTRATED magazine is published 4 times per year and is a free publication by High School Media LLC. HSI is Paul Graff dedicated in helping student athletes, families Publisher and the community with positive and education information. Information on distribution or [email protected] subscriptions please contact Paul Graff @ 714-276-5265. All content is supplied, HIGH SCHOOL ILLUSTRATED is not an expert in fitness/ training or nutrition and is not responsible for the information within the articles - please see a your doctor or coach for specific training and or health recommendations. 4 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM PUBLISHERS PAUL GRAFF 714-276-5265 [email protected]
DAVID HAHN 402-540-6133 [email protected] ADVERTISING TRACEY EDWARDS 949-309-1749 [email protected]
ERIC KAHANE 949-331-2089 [email protected] EDITORIAL Submit your editorial suggestions to: [email protected] WEB/DIGITAL DAVID HAHN [email protected] PHOTOGRAPHY INTERN Andres Munoz
SUBMIT PHOTOS & EDITORIAL IDEAS TO: editorial [email protected]
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Corona Del Mar High School CIF and State Football Champions
6 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM contents
HIGH SCHOOL ILLUSTRATED • NUMBER 10 SOUTH AND CENTRAL ORANGE COUNTY • WINTER 2014 features DEPARTMENTS 4 EDITORIAL POLO PLAY 20 2013 Newport-Mesa Co-Player of the 8 NEWS Year and Harvard bound student-athlete — Cleo Harrington 10 EDUCATION
ICED! 14 NUTRITION 26 The Capistrano Coyotes High School Hockey EARNS #1 RANKING 16 WELLNESS
JUMPER 18 FITNESS 32 Abby Conklin and San Juan Hills Basketball 50 TRAINING fast times 52 EDUCATION 36 Cross-Country State and CIF and Champion — Garrett Corcoran 56 EXTRA CREDIT LEADER OF THE PACK 58 PROFESSOR 40 California State Cross-Country Champion NERD — Bethan Knights STATE & CIF FOOTBALL 44 CHAMPIONS Corona Del Mar High School Football team goes 16-0 GUIDE TO COLLEGE 44 RECRUITING What does it all mean?
Do you think we should feature a student-athlete or coach from your school? Send your submission to: [email protected] COVER: Newport Harbor Water Polo - Cleo Harrington Cover photo by: Andres Munoz
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 7 GRADY WILLIAMS KELLY JAMESON DANA HILLS SAN CLEMENTE HIGH BOYS WATER POLO SOCCER GPA: 4.8 GPA: 4.20 CHRISTIAN ZACK KING AMBERLY BARK KELLINGER NINA FUKUMA CAPISTRANO VALLEY EL TORO SADDLEBACK VALLEY BECKMAN CROSS COUNTRY CROSS COUNTRY FOOTBALL BASKETBALL GPA: 4.75 GPA: 4.70 GPA: 4.15 GPA: 4.67 MARA BEARD ALLIE MOWREY Ryan Haughton Jack Elliott SAGE HILL SAGE HILL Beckman Woodbridge TENNIS VOLLEYBALL Football Basketball GPA: 4.28 GPA: 4.32 GPA: 4.40 GPA: 3.95 MICHAEL MATTES- Keith Keer Carlye ANNALISE CAST- SICH Mission Viejo School Cunningham NER FOOTHILL Cross country Laguna Hills SANTA MARGARITA HIGH BOYS WATER POLO GPA: 4.66 Golf GOLF GPA: 4.88 GPA: 4.12 Jennifer Franke GPA: 4.30 LEAH VAN DYKE Foothill Rob Nelsen RUSTIN SOTOODEH NEWPORT HARBOR Tennis Tustin High School FOOTHILL HIGH CROSS COUNTRY GPA: 4.88 Basketball FOOTBALL GPA: 4.21 GPA: 4.52 GPA: 4.74
8 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM NEWS
America’s best college towns California Football All-Americans Travel & Liesure Sports Illustrated Under Armor Naijiel Hale, St. John Bosco High School magazine Top 10 magazine Top 10 All-Americans (Bellflower, CA) DB College Towns College Towns Adoree’ Jackson, Serra Nifae Lealao, Capital Christian High 1. Burlington, VT 1. Madison, Wisconsin (Gardena, Calif.), ATH School (Sacramento, CA) DL 2. Charlottesville, VA 2. Athens, Ga. John ‘Juju’ Smith, Poly Toa Lobendahn, La Habra High School. (Long Beach, Calif.), S (La Habra, CA) OL 3. San Luis Obispo, CA 3. Austin, Texas Tyler Luatua, La Mirada (Calif.), TE Damien Mama, St. John Bosco High 4. Williamsburg, VA 4. Gainesville, Fla. Keller Chryst, Palo Alto (Calif.), QB School (Bellflower, CA) OL 5. Harrisonburg, VA 5. Boulder, Colo. Joe Mixon, Freedom High School (Oakley, CA) RB 6. Boulder, CO 6. Bloomington, Ind. U.S. Army 7. St. Augustine, FL 7. Eugene, Ore. All-Americans Zachary Schmid, Francis Parker High School, (San Diego, CA) PK 8. Asheville, NC 8. Knoxville, Tenn. DJ Calhoun, El Cerrito High School (El Cerrito, CA), LB Viane Talamaivao, Centennial High 9. Fredericksburg, VA 9. College Station, Texas School (Corona, CA) OL 10. Flagstaff, AZ 10. Syracuse, N.Y. Tanner Carew, Damien High School (La Verne, CA), OL Ainuu Taua, Lompoc Senior High School (Lompoc, CA) DL Bryce Dixon, St. Bonaventure High School (Ventura, CA) TE Jaleel Wadood, St. John Bosco High School (Bellflower, CA) DB Royce Freeman, Imperial High School (Imperial, CA) RB Dwight Williams, Junipero Serra High School (Gardena, CA) LB
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 9 Education
Studying For Tests 5 Study Tips to Help you do better in School
ou just heard you have a math test on Friday — the that teach you how to take notes. When it comes to taking same day as your big history test and weekly quiz on good notes, it can take some experimenting to figure out YSpanish verbs. Are they crazy? How will you get all your what works, so don’t give up. studying done? Don’t panic. There are some secrets to good studying. 2. Plan Your Study Time These 5 study tips can help you take tests with confidence. When you sit down to study, think about how much time you want to devote to each topic. This will keep you from get- 1. Start Studying in School ting overwhelmed. Studying for tests and quizzes actually starts way before If it’s Monday, and you’ve got three tests on Friday, figure you even know you’ll have a test. Good study techniques out how much time you need for studying between now and begin in the classroom as you take notes. Note-taking is a then. Then figure out how long each subject will take. For way of remembering what you were taught or what you’ve example, a weekly Spanish verb test probably won’t be as read about. intense as a big history test. So you won’t need to set aside Some keys to note-taking are to write down facts that a as much study time for the Spanish test — and if you break it teacher mentions or writes on the board during class. If you up into a short amount every night, that’s even better. miss something, ask your teacher to go over the facts Another study technique is called “chunking” — with you after class. breaking large topics down into chunks. Let’s say Keep your notes organized by subject and you have a history test on World War II. Instead making sure they’re easy to read and review. of thinking about studying all of World War II This may mean that you need to recopy (which could overwhelm even an expert), try some notes at home or during a free breaking your study sessions into 2-year period while the class is still fresh in chunks or studying the material by specific your mind. battles. Unfortunately, most schools don’t Most people can concentrate well for have classes about 45 minutes.
10 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM After that you’ll probably want to take a short break. If you some practice problems. Pay special attention to anything the find yourself getting distracted and thinking about other teacher seemed to stress in class. (This is where good note- things as you study, pull your attention back. Remind yourself taking comes in handy!) that when your 45 minutes of studying are up, you can take a Some people find it helps to teach what they’re studying 15-minute break. aloud to an imaginary student. Or work with a study partner and take turns teaching aloud. Another study technique is 3. Study Based on the Type of Test You’re Taking making flashcards that summarize some of the important Many teachers tell students ahead of time what the format facts or concepts. You can then use these to review for a test. of an exam will be. This can help you tailor how you study. For example, if you know you’re going to have multiple-choice 4. Resist the Urge to Procrastinate questions on World War II, you’ll know to focus on studying It’s tempting to put off studying until the last minute (also facts and details. But if the exam will contain essay ques- known as procrastination). Unfortunately, by the time stu- tions, you’ll want to think about which topics are most likely dents get to high school there’s so much going on that there’s to be covered. Then come up with several possible essay top- usually no room for procrastination. ics and use your notes, books, and other reference sources to If you’re a procrastinator (and who isn’t sometimes?), one figure out how you might answer questions on those topics. of the best ways to overcome it is by staying organized. After As you study, review your notes and any special informa- you’ve written test dates and project due dates on a calendar, tion from your textbook. Read things over several times if you it’s hard to ignore them. And sitting down to organize and need to, and write down any phrases or thoughts that will plan your work really highlights how much time things take. help you remember main ideas or concepts. Organization makes it harder to procrastinate. When trying to memorize dates, names, or other factual Sometimes people put off studying because they feel over- information, keep in mind that it usually takes a number of whelmed by the fact that they’re behind on things or they just tries to remember something correctly. That’s one reason feel really disorganized. Don’t let this happen to you. Keep why it’s a good idea to start studying well in advance of a test. your notes organized, stay on top of required readings, and Use special memory triggers that the teacher may have sug- follow the other study tips mentioned earlier to stay focused gested or ones that you invent yourself. and in control. Your teachers will give you plenty of notice on In the case of math or science problems or equations, do important tests so you have enough time to study for the type
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 11 Education
of exam you’ll be taking. sure quiet and focus when studying with a group is to study in But what if you’re feeling overwhelmed by all the stuff you the library. You’ll be forced to keep things more low-key than have to do? Are classes or extracurricular activities limiting if you’re at someone’s kitchen table. your time to study properly? Ask your teachers for help pri- In the end, it comes down to what works best for you. If oritizing. You may need to involve the people in charge of your you like to study alone and feel most confident doing it that activities — such as your coach or music or drama teacher — way, that’s great. If you think you’d like to work in a group, try in working out a solution. it out — just be aware of the drawbacks. Don’t wait until the last minute to talk to your teachers, though, or you’ll just look like a procrastinator! And don’t The Payoff be afraid to ask for help. Teachers respect students who are When you’ve finished studying, you should feel like you can thoughtful and interested in learning and doing well. approach the test or quiz with confidence — not necessarily that you will get 100% of the answers correct, but that you 5. Start a Study Group have a good understanding of the information. Sometimes it can be useful to go over things with people Most of all, don’t panic if you can’t remember some facts who are studying for the same test: You can make sure that the night before the test. Even if you’ve spent all evening your notes are correct and that you understand the subject. studying, the brain needs time to digest all that information. Study groups are also helpful because you can work together You’ll be surprised by what comes back to you after sleeping. to come up with ways to remember concepts and then test one another. This information was provided by KidsHealth, one of the largest For some people who are easily distracted, though, study resources online for medically reviewed health information written for groups spell disaster because they get off the topic. When parents, kids, and teens. For more articles like this one, visit Kid- you’re with a bunch of friends or classmates, you may spend sHealth.org or TeensHealth.org. © 1995-2008. The Nemours Founda- tion. All rights reserved. more time hanging out than actually studying. One way to en-
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WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 13 Nutrition
Smart Snacking What should I eat for a snack?
etween school, homework, sports, your after-school snacks means shopping smart. Be cautious of the health job, and hanging out with friends, it may feel like claims on food packages. Here are some things to watch out Bthere’s no time for healthy eating. And when you do for: stop to eat, it’s probably tempting to go the quick and easy • Just because something is “all natural” or “pure” route by grabbing a burger and fries, potato chips, or candy. doesn’t necessarily mean that it’s nutritious. For example, But it is possible to treat yourself to a healthy snack. In “all natural” juice drinks or sodas can be filled with sugar fact, if you have a hectic schedule, it’s even more important (which is, after all, a natural ingredient) but all that sugar to eat healthy foods that give you the fuel you need to keep means they’ll be high in calories and give you little nutri- going. tion. A granola bar is a good example of a snack that seems Even if you take time to eat three meals a day, you may healthy. Although granola bars can be a good source of still feel hungry at times. What’s the answer? Healthy snacks. certain vitamins and nutrients, many also contain a great Snacking on nutritious food can keep your energy level high deal of fat, including a particularly harmful type of fat called and your mind alert without taking up a lot of your time. trans fat. And there can be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package to Why Healthy Snacking Is Good for You be sure. You may have noticed that you feel hungry a lot. This is • Be skeptical of low-fat food claims, too. If the fat has natural — during adolescence, the body needs more nutri- been eliminated or cut back, the amount of sugar in the food ents to grow as it should. Snacks are a terrific way to satisfy might have increased to keep that food tasting good. Many that hunger and get all the vitamins and nutrients your body low-fat foods have nearly as many calories as their full-fat needs. versions. But you need to pay attention to what you eat. Stuffing Whatever claims a food’s manufacturer writes on the front your face with a large order of fries after class may give you a of the package, you can judge whether a food is healthy for temporary boost, but a snack this high in fat and calories will you by reading the ingredients and the nutrition information only slow you down in the long run. on the food label. To keep energy levels going — and avoid weight gain — steer clear of foods with lots of added Smart Snacking Strategies sugars like candy bars or soda. Here are some ways to make healthy snacking part of your Look for foods that contain fiber everyday routine: like whole-grain breads, cere- • Prepare healthy snacks in advance. Did you know that als, fruit, and vegetables and you can make your own granola or trail mix? When you make combine them with protein- something yourself, you get to control the ingredients and put rich snacks such as peanut in what’s good for you! You also can keep plenty of fresh fruit butter or low-fat yogurt or and veggies at home to take on the go. Cut up melons or veg- cheese. etables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go. Judging Whether • Keep healthy snacks with you. Make it a habit to stash Snacks Are Healthy some fruit, whole-grain crackers, or baby carrots in your Choosing healthy backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby. • Make it interesting. Healthy snacking doesn’t have to be boring as long as you give yourself a variety of
14 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM choices. Whole-wheat pretzels with spicy mustard, rice cakes bag. Just before serving, whirl the pieces in the blender with with peanut butter and raisins, or low-fat fruit yogurt are a small amount of water or juice. Serve right away. Add ber- healthy, tasty, and easy. ries for a different flavor or top with fruit or nuts. • Satisfy cravings with healthier approaches. If you’re • Healthy ice pops: Freeze fresh, unsweetened 100% juice crazy for chocolate, try a hot chocolate drink instead of a in ice pop molds or ice cube trays. chocolate bar. An 8-ounce mug of hot chocolate has only 140 • Whole-grain pita and hummus: Warm a pita in the calories and 3 grams of fat. The average chocolate bar, on the oven on low, then cut it into small triangles. Dip it in a tasty, other hand, has 230 calories and 13 grams of fat. Substitute low-fat hummus. Hummus is available in yummy flavors like nonfat frozen yogurt or sorbet for ice cream. If you’re craving garlic and spicy red pepper. Hummus also makes a tasty dip savory munchies, snack on baked tortilla chips instead of for cut-up veggies. regular corn chips and pair them with salsa instead of sour • Happy trails mix: Combine 1 cup whole-grain toasted oat cream. Or satisfy salt cravings with pretzels instead of chips. cereal with ¼ cup chopped walnuts and ¼ cup dried cranber- • read serving size information. What looks like a ries for a healthy trail mix. small package of cookies can contain 2 or more servings As with everything, moderation is the key to smart snack- — which means double or even triple the amounts of fat, ing. People who eat regular meals and healthy snacks are calories, and sugar shown on the label. less likely to overeat and gain weight than people who skip Don’t slip up after dinner. Evenings can be a tempting time meals or go for long periods without eating and then scarf to indulge in sugary, fatty snacks. If you’re really feeling hun- down a large order of fries. gry, don’t ignore it. Instead, pick the right snacks to fill the It’s natural to feel hungrier at certain times — like hunger gap. Whole-wheat fig bars, rice cakes, or air-popped between a long afternoon of classes and your swim meet. popcorn can do the trick, as can fruit paired with cheese or Knowing how much food your body needs to satisfy this hun- yogurt. ger is critical. A handful of walnuts is great brain food before sitting down to do that math homework. But a whole bag Treats to Try won’t help you add anything — except pounds! Here are a few healthy snacking ideas: • Ants on a log: Spread peanut butter on celery sticks and This information was provided by KidsHealth, one of the largest top with raisins. resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this one, visit Kid- • Banana ice: Peel several very ripe bananas, break them sHealth.org or TeensHealth.org. © 1995-2008. The Nemours Founda- into 1-inch pieces, and freeze the pieces in a sealed plastic tion. All rights reserved.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 15 WELLNESS
STRETCHING Getting your body READY FOR ANY ACTIVITY
Here are the cold, hard facts on warming up, stretching, if you play baseball, you might focus on your shoulder for and cooling down. throwing. Dynamic stretching uses many muscle groups in a sport The Basics of Warming Up specific manner and can be incorporated in your warm-up. In It’s important to warm up your body before any physical addition to warming up the body and preparing muscles that activity. Warming up for about 5-10 minutes goes a long way will be used in the activity, dynamic stretching allows for full toward preparing the body for exercising, both physically and range of motion of the joints. mentally. It also helps prevent injuries. The term “warm-up” describes many light-aerobic and Stretching cardiovascular activities. When you warm up, you are liter- Stretching used to be considered the main activity before ally warming up the temperature of both your body and your a workout. Recent studies have called into question the muscles. benefits of stretching before working out. Traditional, or Warming up also: “static,” stretching may lead to decreased muscle strength increases your heart and respiratory rate boosts the and performance. Consider doing dynamic stretches before amount of nutrients and oxygen delivered to your muscles and static stretching after a workout. prepares the body for a demanding workout Stretching still can be a beneficial activity after you have sufficiently warmed up. The reason for this is that stretch- Types of Warm-Ups ing cold muscles can directly contribute to pulled or injured You can use many types of warm-up activities to prepare muscles. your body for intense physical exercise. Often a warm-up ac- Stretching properly may reduce muscle injuries and tivity is simply the activity you are about to do but at a slower improve athletic performance. In addition, stretching provides pace. For example, if you’re about to go for a brisk run, warm increased: up with a light jog, and if you’re going to go for a • flexibility swim, do a couple of slow freestyle warm-up laps. • joint range and motion If you play a sport, focus on the muscles that • blood flow to muscles are used for your particular sport. For instance, Stretching has to be done right to have ben- efits, though. Here are some tips on stretching properly: Stop if it hurts. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch. Maintain each stretch for 10-30 seconds. Holding a stretch for any less won’t suffi-
16 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM ciently lengthen the muscle. Holding a stretch for longer may to slow down your body after a workout or exercise: 5-10 have negative effects on performance. Stretch the muscles minutes of slowed-down, easy activities will go a long way in gradually and don’t force it. Avoid bobbing. Bobbing or bounc- helping your body recover from a workout. ing while stretching may insure the muscle you are stretch- Your cool-down routine can vary from workout to workout. ing. This damage may even cause scar tissue to form. Scar It should include light aerobic activity and stretching. If you’re tissue tightens muscles and can get in the way of flexibility. running at a quick pace, you can slow down to a steady walk Remember to breathe. Breathing is a necessary part of to cool down. Cooling down and stretching at the end of a any workout, including stretching. workout help to: Practice equality. Even if you are a righty, it doesn’t mean • slow your heart rate to a normal speed that you should neglect the left side of your body. Make sure • return your breathing to its regular pace you stretch both sides equally, so all of your muscles are • avoid stiffness and soreness of the muscles evenly ready for action. • reduce any risk of dizziness and lightheadedness If you play a sport, you should do-warm ups that go with • relax the muscles that sport. The same is true for stretching. These types of stretches are known as sports-specific stretches, and they fo- Whether you are new to working out or have been playing cus on the muscles that are used for your particular sport. For a sport your entire life, adding a good before-and-after rou- instance, if you play baseball you might focus on your shoulder tine to your workout will give you the best chance of avoiding for throwing or your forearm for batting. injuries and may even help improve your performance. Stretch regularly. To maintain flexibility, you should stretch at least 3 days a week. This information was provided by KidsHealth, one of the larg- est resources online for medically reviewed health information Cooling Down After Your Workout written for parents, kids, and teens. For more articles like this The most efficient way of slowing down a car or bike isn’t one, visit KidsHealth.org or TeensHealth.org. © 1995-2008. by riding straight into a brick wall. The same way you have to The Nemours Foundation. gradually slow down either your bike or your car, you need All rights reserved.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 17 FITNESS
Trying To Build Muscle? 6 tips to help you
aining weight and building muscle can be the toughest 2. Carb up and fat up and most concerning task for many young athletes on Protein has pretty much stolen the show in terms of mus- Ga quest to achieve athletic success. Building muscle cle building nutrition. You need approximately 0.6 – 1 gram is important in any sport you are involved in. It benefits you per pound of bodyweight per day to build muscle. As a high physically and it can provide a psychological advantage to you school athlete, you probably have heard of consuming a lot on the field, court, or ice. But for some reason, no matter how of protein from fitness magazines, your coaches, and fellow much weight you lift, how much effort you put in the gym and teammates who find it rather easy to bulk up. And chances practice, you still end up looking like a skinny twig on game are, you probably already consume quite a bit of meat, fish, day. This can be due to a variety of factors, including genetics eggs, protein shakes, and other dairy products. If you find and metabolism. However, it isn’t impossible for the young yourself not consuming these foods, you better jump on the athlete to build muscle. There are few simple things young bandwagon. But since your schedule is likely bombarded with athletes can do. classes, homework, practice, games, and other club sports, adding carbohydrates and fats might be your missing links. 1. Add 500 calories per day to your diet. Carbs are your main source of energy for most high intensity If you are a young high school athlete that lifts weights and sports and are needed to drive muscle growth. Fats are your trains hard but still struggles to gain weight, chances are, source of energy for endurance type sports such as cross you are not eating enough. While it is unsafe and impractical country. But fats are also essential in high intensity sports in to suddenly eat 12,000 calories like Michael Phelps (that’s a that they help your body access stored carbs. Carbs should myth by the way), you can easily add 500 calories. If you find constitute about 40 percent of your diet while fat should make that you have gained more than 2 pounds after a week, cut up 10 to 20 percent. back to just 250 calories and adjust accordingly. The key here To get some good carbs and healthy fats, get used to eat- is to be consistent and diligent. Weigh yourself at least once a ing cereals, rice, pastas, almonds, oatmeal, crackers, bagels, week around the same time of day so you can properly gauge and even popcorn. Drinking whole milk will add a good your progress. Keep in mind that as you continue to with this amount of healthy calories to your diet too. plan, your weight gain will slow as time progresses. De- pending on what your specific goals are with overall athletic 3. Eat big and eat often at school performance, you will either have to cut back in calories, For most high school athletes for some reason, this is the maintain, or even add. So make sure you keep constant eye toughest part to keep up with. But it’s incredibly important. It on your progress. is neither healthy nor practical to try and consume all those calories in just two sittings. If you want to be successful at packing on muscle, you will have to find a way to eat every 2 to 3 hours. It’s actually quite simple. The way to be successful at this is to prepare your meals the night before or even the week before. Start with a big breakfast- eggs, oatmeal, some fruit, and milk are plenty. At school, pack enough food so you have enough to eat ever 2 or 3 classes. Your snacks can in- clude protein bars, turkey sandwiches, fruit, almonds, bagels, and a whey protein shake. If you pack your lunch, load up on calories with chicken and pasta, or a steak sandwich, some salad, fruit, and milk. If you decide to eat what the school provides, go with the cheeseburger. If the school doesn’t have cheeseburgers, eat a burrito or some chicken. It’s not ideal when compared to packing your own lunch, but the goal here is to get enough calories in consistently while you are in the middle of your school day.
18 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM 4. Timing is crucial If not, getting adequate sleep is enough. If you have a tough As an athlete, eating enough calories around game time, time sleeping, eating foods like turkey, oatmeal, almonds, practice, and your workouts is crucial to optimum perfor- and drinking warm milk right before bedtime will help add mance. This is why timing your meals is absolutely important. some calories and also help put you to bed. Successful pro athletes have mastered this art, where they consume plenty of calories before game time but give them- 6. “Clean eating” is not for you selves adequate time to digest their food so that they perform Yes, you need nutritious dense food. But remember, you are at their best. Ideally, try to consume about 20 percent of your a high school athlete and you are still developing. To be suc- daily intake 2 hours before your game and then another 20 cessful at your sport, your body demands greater energy than percent again right after. If you are diligent, and are eating the average person trying to lose belly fat. And often times, every 2 to 3 hours as I previously described, this shouldn’t be sticking to a clean eating lifestyle will leave you with very few a problem for you come game time. A great time to load up food choices, which can impair your calorie intake. Don’t be on calories is after a workout or game. After a game, instead afraid to eat some popcorn if you want. And don’t be afraid to of just the protein shake, go for the steak and potatoes and soak a sandwich in peanut butter and jelly. It will help. really load up on those calories. Building muscle for the high school athlete doesn’t have 5. Lights out to be too complicated. The solution is rather simple. Practic- High school athletes need sleep. Not only do you need ing it is not easy, but the solution is simple. Just get your sleep so you can perform at your best both physically and calorie intake up, know which calories to eat, and incorporate mentally come game time, but you also need sleep to build it into your training program. If you stay diligent with this and muscle. Getting plenty of sleep (8hours) allows your body and stop ignoring your meals, muscle growth will no longer be a your muscles to recover after a long day of school and sports. problem. This is prime time for your muscles to grow. Many bodybuild- ers will actually engage in nocturnal feedings and eat or have Ben Torres ATC, TPI-CGFI is a certified Athletic Trainer and a protein shake in the middle of night to keep their bodies in Golf Fitness Instructor at Compete Sports Performance and Re- hab (www.competesportsperformance.com) in Lake Forest, CA. a constant state of muscle growth. I doubt most high school Ben has worked in professional football, soccer and boxing and athletes actually have this ability. If you do though, have at it. can be reached at [email protected].
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 19 20 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM [NEWPORT HARBOR WATER POLO] POLO PLAY Meet Harvard bound, Cleo Harrington the 2013 Newport- Mesa Co-Player of the Year and first-team All-Sunset League and second-team All-CIF student-athlete
HSI had a chance to talk with Cleo — with a bright future ahead of her at Harvard and a great high school career for the Sailors, here is what she had to say. How long have you been playing water Polo? And did you play other sports as a youth? I have been playing polo since I was in seventh grade, which is relatively late com- pared to other competitive water polo players. Many of my team mates over the years and players that I know have been playing since age 10, 11 etc. When I was younger I played pretty much everything imaginable... Tennis, dance, cross country, soccer, volleyball, swimming... I tried it all. I’m not a very coordinated person so none of them worked out to well. And I never found anything that I actually really enjoyed doing, until I started playing polo. Which is interesting because I’m pretty sure I sucked for the first 2 yearsI played polo. What other sports have helped you become the athlete you are today and why? Vol- leyball. When I was in seventh grade (and hadn’t started playing water polo yet) I decided to try out for my middle school volleyball team. My mom told me that if I didn’t make it that I would have to do water polo. That honestly sounded like the worst punishment ever, but thank god I wasn’t very agile on land because it landed me in the pool! You’ve been the varsity goalie for the Sailors for 3 years, what are some of the most memorable experiences of your high school career? Right off the bat I can say winning CIF my Sophomore year. That was honestly one of the most incredible feelings I have ever felt. Of course the sheer fact of winning was awesome, but I think it was the fact that we were a team that nobody had really any expectations of, and we really worked to inspire ourselves and never give up. That’s what made it so special. Also, we were down by three goals at the end of the third quarter, and those comeback games are always so fun and exciting. I think that right there shows how determined we were, and how much we wanted it. Everyone in the stands thought CdM had it in the bag, but it was enough for us to believe in ourselves. Personally, our game against Mater Dei in JO’s this past summer sticks out in my brain, because it was my first shut out game against a good team. We won 3-0 and I made my career high, 23 saves. That was pretty fun to play in. I was on such an adrenaline rush,
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 21 I just felt so confident and ready for in the morning to night, and you see it perfect about that school, and it has every shot. That’s when I know I’m in the pay off in a game. That feeling of pride every aspect that I was looking for in a zone, when I don’t have to think and my because you know that you deserve to college. I wanted to be in a city, far away body just takes over. I can’t hear anyone play well and ultimately to win. The girls from home, able to play polo, and be at except my team mates and coaches, that I’ve met because of water polo have a top-notch academic institution as well. and it’s like everything else (screaming become closer to me than any other Harvard met all of these criteria, and it crowd, announcers, college coaches, friends I’ve ever made. This sport has just has a charm about it that I can’t get etc.) isn’t there. And when I look back taught me that struggles will lead to over. I love the history of the school, I on that game, that’s how I remember eventual successes if you are willing to think that library is what heaven should feeling. push hard through them. And specifical- look like. Literally. I’ve visited three But when I really look back at time ly, I just love being a goalie. It’s made me times, and each time I’ve become more spent playing in high school, there’s only a more aggressive and out there person. obsessed with the area, the people and a few games that really stick out in my You’ve had a great high school the school. Also, I will be able to get a mind. What sticks out the most for me is career for the Sailors water polo totally different experience than what I’m the time I spend every day with my team, team, you’ve been named Newport- used to. I have lived in Orange County my getting ready together, eating together, Mesa Player of the year as well as All- whole life, and I need to get out of here. making posters for big games, team League and All-CIF accolades. What do I need to meet people from all over the dinners, team sleepovers, making jokes you think your greatest achievement world and engulf myself in diversity, and with my best friends in the pool because is as a student-athlete? And why? open my mind to things that I’ve never that’s the only way we can enjoy some Getting in and being lucky enough to even thought about before. I don’t want of the awful things we have to do. Those be able to play water polo at Harvard. to be surrounded by the same types are the things I think I will remember That has been what I’ve been working of people I’ve been surrounded by my most. Just the time and relationships toward since I was in 8th grade, and I’m whole life. I also want to be in an urban I’ve made with my team mates... and just so happy that everything fit together environment and just experience the city winning a championship with those so nicely. Playing water polo has given lifestyle. people just makes all that time that me something to commit myself to and Then from a water polo standpoint, much more well spent. feel passionate about, and has given me I can’t say enough about the coaches at Water Polo was recently named the opportunities that I’ve always dreamed Harvard. Ted and Jessi are two of the most difficult sport to play, can you about. And of course, working hard in nicest people I have ever met. I love what tell me what attracts you to this sport? school does pay off if your goals include they are trying to do to Harvard’s pro- Well to be quite honest, not much really excelling academically. gram, by building it up. And I love the fun attracted me to it in the beginning. It You recently committed to play but competitive nature they both have. looked hard, none of my friends did it, women’s water polo at Harvard? Can I just think that playing under them will the hours that you have to put in are you tell us what led you to that deci- be such a positive and fun experience crazy and there’s a need for a lot of self- sion? And why Harvard? I’ve wanted to for me, especially since I love the sport motivation. But now when I look at the go there since I went on an East Coast and want to continue loving it through- sport I see so many things that I love and school trip in 8th grade. I fell in love with out college. The girls on the team are I just wonder what I would do without it. Boston and Cambridge, and Harvard amazing as well. They all seem so close I love the feeling after you and your team is literally one of the most beautiful and united, and I can’t wait to be a part have put in so many hours... from early places I have ever seen. Everything is of that!
22 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM What are your long-term goals in the sport of water polo? I want to play all 4 years of college, and then I’m not sure after that. I can see myself going a lot of different ways, but I think if I really wanted to try to go on and play professionally after college, I would have pushed more toward a California school. But there are other things that I want to pursue, as well as water polo, and for that reason, Harvard seems to fit my desires well. As a top athlete in your sport, you were being recruited by several colleges, can you tell us about your experiences and what colleges you were looking at? Other than Harvard, I was considering Stanford in case I didn’t get in. It was lacking the magic that I got from Harvard though, along with other things that I wanted in a college. If water you, your family and your coaches. It’s are looking likely for one school that you polo seemed like more of a possibil- important to remember that these have your heart set on, don’t string the ity, I think Cal would have been a close coaches can change their mind at any others on. It seemed intimidating tell- second for me... even though it’s closer time, or they can make it seem like they ing coaches that I wasn’t picking their than I would have liked. But I definitely want you more than they really do. So if school, but remember, they have to deal LOVED Cal from a school standpoint, and you go off telling people all about it, if with this every year. I thought Berkeley was amazing as well. you don’t get in in the end, that can only Be modest and handle yourself well. What advise can you give others cause you more disappointment. Don’t talk poorly about other teams to in the recruiting process? Don’t brag Be honest with the coaches, especial- the press, and don’t come off too cocky. about who is recruiting you. I think that’s ly when the process is coming to an end Don’t post social media trash talking something that should be kept between and you make your decision. If things others. Just know that anyone can read
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 23 that, and they probably will. Coaches follow high school players’ articles, coaches have social media, and most of all... people talk and word gets around. It would be a real bummer for you to say something that will come back and hurt you in the end. Truly be a student-athlete. I know it can be hard, trust me. At times, it seems like I eat, sleep and breathe water polo. But there are other things that are important. Friends, family and school should all be priorities as well. If you work hard in the pool, make sure you work hard in the classroom as well. You will only create more opportunities for yourself. Finally, enjoy it! It goes by so fast, which I’m sure you will hear a million times, but truly enjoy this time that you get to go and visit these incredible schools! Create good relationships with people, and know that if you work hard and are a good person, great things will people that are better than you. There Stay away from people that don’t sup- come your way. will always be someone that seems bet- port you and want to cause you drama. What advise can you give your ter than you, but everyone can contribute What they say and do can be hurtful, but teammates and future Sailors? Don’t to a team. The little things are what remember that most of the time it’s their ever think that you can’t succeed or that win big games, so don’t underestimate problem and not yours. you are less than just because there are yourself. Hold onto the support of your family
24 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM and good friends. They are what is going to get you through every bad game, hard practice and fight with a team mate. CLEO FUN FACTS Most importantly, try to enjoy every Favorite Subject in School: English little thing. Take every season one game Favorite Teacher: Mr. Sigafoos at a time and try not to look forward too much. It will fly by, and you’ll be sitting Best High School Memory: Winning CIF, dancing like a madwoman at the at the finish line saying “ I wish I would school dances with my best friend Maddie have...”. Put every ounce of everything Favorite Restaurant: Eat Chow you’ve got into whatever it is you love to do. It will only make you better. Favorite Food: Probably the hardest question ever.... I’d say a tie between What advise or wishes would you sushi and brownies. like to give to the NHHS Water Polo Favorite Movie: Forrest Gump coaches? I wish all the coaching staff Favorite place to hang out: My Bed... probably because I don’t spend enough the best of luck in future seasons, and time in it with whatever comes their way in life. If you can thank someone for help- Favorite Quotes: ing you become the student-athlete “Fall down seven times, stand up eight.” -Japanese proverb you are today, who would that be and why? I would thank Coach B. He is the “You can be the ripest, juiciest peach in the world, and there’s still going to be first coach to ever truly have any faith somebody who hates peaches.” -Dita von Teese and me and he gave me a shot that Something people don’t know about you: I love Marilyn Manson. many people didn’t think I should have. I respect him greatly and he showed me a great amount of respect as well. There’s And of course there is my parents, supported me, in every athletic and no doubt in my mind that without him, who have dealt with numerous emo- scholastic endeavor that I have gone on. I wouldn’t have accomplished all the tional breakdowns and have been by my I couldn’t have made it through without things I have. side every step of the way. They always their love and encouragement.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 25 26 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM [Capo Coyotes Hockey] ICED! The Capistrano Coyotes High School Hockey Photos courtesy of capistrano coyotes and birdstudios.com
Orange County is best known for its beautiful beaches and surfers. So how do you get a bunch of local athletes to participate and compete on ice… bring on Hockey!. Hockey is a faced-paced, hard-hitting exciting game usually played in the Midwest and Canada, but the local student athletes have taken to this sport and excelled to the State’s number one ranking by myhockeyrankings.com. The Anaheim Ducks High School Hockey League was launched in July of 2008 with JSerra Catholic High School as its charter member. Santa Margarita Catholic High was added in 2009 and joined by Servite High. Damien High (La Verne) and Orange Lutheran High School in 2010-11. The ADHSHL swelled to 11 teams in 2011-12 with the inclusion of Bishop Amat/Upland Christian Academy, Edison High School and Long Beach Prep. The 2012-13 season saw Corona del Mar, Corona- Norco, Huntington Beach and Los Alamitos join the league. As the league contin- ued to grow, the Anaheim Ducks will continue to provide financial support for each team involved in the program. A Total of 28 teams will compete in the three-division league in 2013-2014, newcomers include two San Diego county schools and Bel- larmie College Prep of San Jose. 19 California schools (450+ student-athletes) compete in the league, up from last year’s 14 teams and 12 schools.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 27 The Capistrano Coyotes — the newest member of the Ana- effort from our manager, help from our assistant coaches, heim Ducks High School Hockey League has earned them- and guidance by the League, we have been willing to do what selves the No. 1 ranking in the State. The Coyotes are the first is necessary to get us off on the right foot. public-school team from Orange County to play in the league. Did you play Hockey as a youth? HighSchool/College/ High School Illustrated had a chance to talk with the Coy- Pro? I played youth hockey growing up in Calgary and then otes Varsity Coach — Darren Gardner. college, and Pro. Coach, can you tell me your background? How you How and when did the Capo Coyotes Hockey Team start? became the head coach of the Coyotes? With regards to The seed for the team was first planted by Brian Peck (but- this team, my name was on the “radar” so to speak since I [email protected]) in the Spring of 2012, with hopes of being coached the previous 3 years with Freshman and Sophomore formed in the Summer of 2012 for play last season. How- aged players in the South OC area. Combined with the fact ever, time ran out and the team was put on hold until Brian that I live & work in the area, my familiarity with the HS age picked up the process again last Spring. Brian started from players and their families was an important factor, combined the grass roots by spreading the word about a team for south with my coaching background. My understanding at the time county HS players that would play in the ADHSHL beginning was that the new team, and its manager – Brian Peck, with Sept 2013. If 20 players or more from one of the 9 Capistrano League oversight were interviewing several candidates. I Unified School District (CUSD) High Schools committed there spent last season coaching with Craig Johnson on a Jr Ducks would be a team. The process started in May with 10 skat- club team, and he was also the head coach of the Santa ers. During the month of May one of the critical elements Margarita Catholic HS Varsity team that won the National to jump starting the team was to select a coach that would Championship. So over the course of the season I picked up be the “face” of the program. After various candidates were bits and pieces of his experience that provided me with in- considered, Darren Gardner was selected. Once the coach sight into the league. With the initial contact with Brian Peck, was named the program had its first element of an identity. regarding possible coaching, I was interested to learn more, This is when momentum picked up and in late May there were somewhat of an exploratory meeting. After a few discussions over 45 HS players from the CUSD attending weekly scrim- my interest peaked. I love hockey and I enjoy new challenges. mages/practices. At this time it became apparent that there When the conversations became more in depth and I learned was a wealth of youth hockey talent in the CUSD, however, it more, I was excited about the opportunity to be a part of the was spread among all the schools. Therefore the team would ADHSHL, as it is a first class operation – league President be a District team, similar to several in the league (Corona- Matt Blanchard ([email protected]). The south county Norco, Long Beach, San Diego, etc). In late May the name, has a wealth of hockey talent, however, no team. Brian, had Capistrano United Coyotes, was selected by a player vote. attempted to start the team the previous season, but came up On June 3rd, the ADHSHL officially granted the team entry just short from making it a reality. Most appealing was the into the league. By the end of June the realization that there challenge of taking a new group of kids and building a pro- was not enough local ice rink availability to support a Varsity gram from scratch. Being able to draw upon my 40+ years of and JV team (JSerra and SMCHS had existing contracts) hockey experience and develop a program with a positive cul- developed and we decided to go with a Varsity team. While ture and fun atmosphere, that helps develop our high school this is counterintuitive to most new hockey programs, which players into young men through the great game of hockey. As start with a JV team, we felt it was appropriate to give the six a first year program, I realized there would be a lot of extra Seniors involved an opportunity to experience High School work involved off the ice. However, I am an entrepreneur by Hockey their final year of school. By July 1st the Varsity ros- nature, having formed my own Corporate Finance company ter of 25 players was selected and the team was established. 19 years ago, and coached a newer (2 yr. old) High School How many student-athletes play for the Coyotes? We hockey team in Minnesota, so this process is not completely now have 27. new to me. It has been a team effort though. With endless Finding ice time to practice must be difficult —How
28 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM often and where do you practice? As mentioned above, The Coyotes play against teams across California, can unfortunately we were not able to secure enough ice time to you tell us about the travel part of the sport? The lack of accommodate 2 teams (Varsity & JV), the two private school travel is one of the major attractions for High School aged teams in the area (JSerra & SMCHS) had existing contracts players, and their families. Our practices are within 15 min- in place. Hockey in the south OC area could support at least utes of home and our games are 30 min away at Anaheim Ice two new ice rinks. However with the great support of Glenn on Saturdays. Most HS aged players have spent 6 to 10 years Bushway ([email protected]) who is the owner of the Ice of travelling around the State and country to play hockey. Palace rinks in Aliso Viejo and Lake Forest, we were able to With such travel there is a tremendous monetary cost, as well secure 2 practices a week (Wed nights at Lake Forest and Fri as time away from school and family. So the luxury of HS nights at Aliso Viejo). All games are on Saturdays at Anaheim hockey is that it is local. Not only is this more conducive to Ice. We supplement our 2 weekly ice practices with 1 dryland family and school life but provides players the opportunity to – off ice practice and 1 video session per week. play in front of fellow students, teachers and school staff.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 29 When do the games usually take place? All league of talent, in the South OC area, it wont be long before we see games are Saturday afternoons-evenings at Anaheim Ice our first “PURE” (100% students) team from a school like Rink. Aliso Niguel or Tesoro. Do you play multiple games when you travel? 1 game For about 4 years there has been “chatter” of different per week on Saturdays. The opposite of CLUB hockey. Where entities developing additional ice rink facilities in South OC. If you generally play 4-5 games on a weekend and travel to a anyone is capable to make this a reality it will be the Anaheim neutral site. Ducks. And when it happens, additional growth in the sport Can you tell me about the participation or input the will occur. Anaheim Ducks have on the League/Teams? The sup- Does the ADHSHL have a youth feeder program? If so, port from the Anaheim Ducks is phenomenal. It has been can you elaborate? The league does not have a feeder pro- paramount for all the teams that join the league and our gram like you will find with football (Pop Warner). However, formation and participation would not be possible without as you find with HS basketball or lacrosse, for example, there the Ducks. The Ducks provide team subsidies to assist with are club teams. Whereas basketball has AAU type teams, player equipment, jerseys, player fees, ice time and referees. hockey has its local club teams. There are 5 such club They also provide each team with marketing and exposure organizations within an hour drive of south OC. Thus, many through the league/team website portals, & live video and players, if not all, will have participated at the club hockey audio broadcasts of games on the internet. There is a league level from ages 6 to 14. There is also a small percent of All-Star Game and Championship game played at the Honda players that bypass club hockey and play local recreational Center (home of the Ducks), as well as a HS battle of the hockey. As the High School league develops, and we have bands competition. Also a State High School Select team that seen it already, more players are discontinuing their club participates in a National Tournament in the Spring. And with hockey participation and electing to play only for the HS team. the support of the Ducks the Capistrano United Coyotes and Our roster has 50% of players that also play club during the Orange Lutheran Lancers,, have been selected to play a game season. Next year I anticipate 70% of our players will play on Jan 28th at Dodger Stadium. With oversight from the HS only. The Capistrano United Coyotes are unique in that Ducks marketing and fan development dept. there is contin- we have taken the first step to create a feeder program. We ual marketing of stories and ideas. Champ Baginski cbagin- see this as essential to successful growth for the future. We [email protected] is the driving force behind this. sponsor a South County Squirt-PeeWee program that is for Do you see the League to continue to grow? And if so, is 9-12 year old players, know as the Capo Jr. Coyotes. It is run there enough ice rinks to handle the practice/game time? by Joe Hunter ( [email protected]) In the Spring, The League has grown tremendously in the last 5 years. our goal is to establish a Bantam age (13-14) Capo Jr. Coyotes What started as 2 teams has now blossomed into 27 teams team, (7th and 8th grade) that will play in the SCAHA league (Varsity & JV) from 18 different programs. The 1A division next season. This will provide players, and families, with is for schools that are comprised of 100% students. The 2A insight into the coaching philosophy and culture of the Capo division is for schools that have non school students on the Coyotes program as they prepare to enter High School. At roster. Some schools don’t have enough so they are able to the same time coaches will be able to monitor interest in the roster players from other school districts that do not have HS program and evaluate/develop players to create a steady flow teams. I give credit to the League as they have managed the of players for years to come. rapid growth quite well. I would love to see every HS in Cali- How do student-athletes find out more about joining fornia with a hockey program, however, the reality is that the a local hockey team in their area? Any HS age player can growth of hockey is limited by ice time. As well as funding simply contact the ADHSHL to ask for the contact info for and administrative hurdles. But if we are able to at least pro- the team that they would play for. Players that are not yet vide 1 team for south OC players we are moving in the right in HS can contact SCAHA – which is the Southern California direction. Our goal next season is to have a second team Amateur Hockey Association for information about joining a compete at the JV level, if we are able to obtain additional ice club team at any age and skill level. Or their local ice rink for time for practices. With the increasing popularity, and wealth recreational hockey,
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WWW.HIGHSCHOOLILLUSTRATED.COM *NotHIGH all games SCHOOL available. DVD’s ILLUSTRATED are available at select •SolutionsWINTER Stores 2014 only. 31 PHOTO32 BY WINTER ANDRES 2014 MUNOZ • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM [ SAN JUAN HILLS BASKETBALL ] JUMPER ABBY CONKLIN AND SAN JUAN HILLS BASKETBALL
After a great 2012-2013 season, Abby hopes to have another great year and take the Stallions to a League champi- onship. When did you start playing basket- ball? And did you play other sports as a youth athlete? I started playing basketball in second grade, and soccer and baseball in kindergarten. What experiences/camps/coach- ing as a youth athlete help you become the basketball player you are today? I did not attend a lot of camps when I was younger, but I did training with JW Basketball that really helped me with my fundamentals and shooting. Do you attend any Basketball camps in the off-season? And what is your off-season workout regiment like? These past few summers I have played club basketball and high school summer league. I attended summer camps at UC Davis and UC San Diego. My off-season workout includes conditioning and shooting baskets in front of my house. You’ve been recognized as one of the areas top basketball players, can you tell me about what hard work and dedica- tion has helped you get to where you are today as a student-athlete? I have played basketball almost year round for 6 years now. Most of my summer vacations have become filled with basketball tournaments and travel. While it can be hard to balance basketball with all the other things going on in my life, I know that putting the time and effort in will be worth it.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 33 Last year you had a great season Juan Hills Girls Basketball. filled with school and homework. We for San Juan Hills – can you tell us Will you be playing Basketball in occasionally have practices at 5:45 am. about some of the special moments college? I will be playing college bas- If I have time, I will go for a run around and your greatest memories from ketball at UC San Diego next year. the neighborhood or shoot baskets 2012/2013? During the first round of During the Basketball season, outside. CIF playoffs, we faced Pacifica, at home, what’s your daily work-out regiment?: During pre-league, practices are cut whom we had played twice before. Our Two days a week I go to weightlifting for down because of the tournament games record against them was 1-1. It was a an hour. I have practice roughly 4 times we are playing. Still, we try to get in as great game and an amazing feeling to a week for about 1 ½ to 2 hours. They much practice as possible. be a part of the first CIF win for San are usually later at night so my day is Who’s your biggest inspiration in
34 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM ABBY FUN FACTS: Favorite Subject in School? Psychology Favorite Teacher? Mr. Snedeker Favorite Food? Lemon poppy seed muffin from Wendi’s Donuts Something People don’t know about you? I hate chocolate. The smell, the taste, everything about it.
prepare for and think about ahead of time. Working with an outside trainer is extremely helpful in order to improve your game. What’s your Favorite High School PHOTO BY ANDRES MUNOZ sport memory? My favorite memory would have to be a game when I hit a 3 your life? And why? My mother is my out your entire life. I also met Roger pointer at the end of the 4th quarter to biggest inspiration. She’s my mom. She Federer, which was amazing. tie it up and go into over time. Then I hit just is. What advise can you give incoming a buzzer beater to win the game. That If you could play in another sport youth athletes? Of course, getting good was a really exciting moment. besides basketball, what would that grades is always important. I have got- If you could thank or acknowledge sport be? and Why? I would play tennis ten better at completing my homework someone – who would it be? And why? if I were not involved in basketball. My and creating time for my studies. It is I would thank my family for always grandfather introduced me to the sport sometimes hard to balance them when being there and supporting me. We are and we play it whenever we can. It is a you really get into basketball season, very close and I feel lucky to have that great sport that you can play through- but that is something you have to relationship with them.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 35 [VILLA PARK CROSS COUNTRY]
Photo by Andres Munoz
36 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM FAST TIMES Garrett Corcoran CIF AND STATE CHAMPION What sports did you play as a youth and did those sports help you become the athlete you are today? I played just about everything when I was younger: soccer, baseball, basket- ball, football, etc. I ran track for my elementary school, but that was just racing without any training. Sports like baseball were my main focus back then. The other sports I played, even though they aren’t part of the picture today, shaped me as an athlete in the sense that they taught me to use my competitive drive, which is what pushes me to be the best in my sport today. When did you start distance running? And what experiences as a youth athlete helped mold you into your current status? I started running when I joined the track team at Villa Park High School as a freshman. As I mentioned earlier, I had run track before, but this was my first experience with actual training rather than just showing up and racing against a bunch of other kids who were doing the same thing. I knew I was good before high school because I had run a 5:09 mile in 8th grade and was significantly faster than every kid at my school, so that’s why I decided to run track instead of playing baseball as a ninth grader. Once I started, I realized I was much better at running than basketball or football (which I also played as a freshman), so I decided to stick with it.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 37 PHOTOS BY ANDRES MUNOZ
You just recently won some pres- Do you attend any off-season train- with the guys, but my favorite experi- tigious awards as a student-athlete ing with a coach? Or do you train on ence was when we took 4th place in – can you tell us about the awards and your own? My high school coach, Coach the Century League and advanced to if you anticipate having such a good White, coaches me and my team in the CIF-SS Prelims. We were all so excited year personally? I did anticipate having off-season. He puts in a lot of time to when we heard we were moving on, we a good year this year coming off of a make us great athletes, and I’m very all hugged each other and I picked up great track season in which I was one grateful for all he does. one of my teammates because I was so of the county’s top runners and after You had a great season, can you happy. We painted our hair blue for both putting in a lot of hard work over the tell me about some of the highlights of those two races, and that experience summer. Did I expect it to be this good? as an individual and as a team? I’ve was a lot of fun. I don’t think so. I achieved every single never been good at picking highlights. What Are Your Long-term Goals/ one of my goals. I won the Century I enjoyed the whole season, but I guess Wishes? (College - where do you want League title, Orange County Champion- my win at Orange County Champion- to go or are going? Scholarship?) ship, CIF-SS and CIF-State Division 2 ships and my fast race at the Mt. SAC I want to run at a D-I university. I Championships, took second at the Mt. Invitational were probably my individual have been talking to a lot of schools, SAC Invitational and ran the 7th fastest highlights. Both those races were hard- but I have my choice narrowed down to time ever on that course (also a county fought and a lot of fun to run. One of the 4 schools now. record), and set course records at Yorba team highlights was running the Lowell During the cross-country fall Regional Park and Irvine Regional Park. Invitational and in San Francisco and season, what’s your daily Work-out I’m very satisfied with the way this sea- spending the whole weekend up there regiment?: I wake up at about 6:30 to son turned out.
38 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM GARRETT FUN FACTS: Favorite Subject in School? Calculus Favorite Teacher? Ms. Corbett and Ms. Mooney. Corby and Moondog are pretty awesome Favorite Restaurant to Eat at? Cheesecake Factory Favorite Food? Nothing beats a good steak Favorite Movie? The Dark Knight Rises Favorite Actor? Will Ferell Something People don’t know about you? I drink a gallon of water every day
eat breakfast and get ready for school. I walk to school every day and am in class from 8:00 to about 1:45. Practice starts at 2:00 every day and usually lasts until about 4:00. After practice I go home and do homework, which I usually work on until it’s time to go to bed at about 9:30, with short intermissions for a shower and dinner, of course Who’s Your Biggest Inspiration in Your Life? And Why? My biggest inspiration isn’t just one person. It’s everybody around me who I compete against to get the best grades in the class or write the best essays or run the fastest. What inspires me to succeed in life is knowing that there is always somebody better than me or working lege. Like the saying goes, quality is The visits are great because they are hard to be better than me, and I keep better than quantity. all expenses paid by the school and the that in mind whenever I want to give up What’s Your Favorite High School team and coaches really go out of the on something difficult. Sport Memory? The moment my team way to treat the recruits well and show If you could play another Sport be- and I found out that we had taken fourth them why they think their school is the sides cross-country, what would that place in the Century League and were best. That part of the process was my sport be? and Why? I’d play basketball. advancing to CIF was my favorite. I had favorite. The decision process has been I played until I was a sophomore in high never taken my team with me to CIF stressful, but thankfully it will be over school and I really enjoy it more than before, so I was ecstatic. The feeling of soon. any other sport I’ve participated in, joy I shared with my teammates as we If you could Thank or acknowledge other than running of course. celebrated was one I’m not sure I’ve someone – who would it be? And why? What advise can you give incom- ever felt before. I’d like to thank my coach, Dave White, ing Youth Athletes? Don’t over-train. Are you currently being recruited? for all the time and effort he’s put into Your body has a limit, and you’ll get hurt If so, by who and what has that experi- coaching me since I was a freshman. if you train past that limit. It’s always ence been like? Yes. I’ve been re- I’d also like to thank my teammate safer to back off a bit on your easier cruited by a lot of schools, but I’ve taken and training partner, Mitch Hutton, for days and stay healthy than push hard official visits to four: Cal Poly SLO, always putting in his best effort both in every single day and end up sidelined. UC Berkeley, USC, and Arizona State. practice and in races to give me extra High school-ers shouldn’t be putting The experience has been a lot of fun push and motivation. Lastly and most in more than 60 miles a week anyway; between getting to know the coaches, importantly, I’d like to thank my parents if you train at lower mileage in high figuring out which schools I seriously for all the love and support they’ve school but you can still run fast, you could see myself going to, and going given me over the years to help me have greater upside potential for col- on the visits to get to know the teams. become what I am today.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 39 40 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM [NORTHWOOD CROSS COUNTRY] LEADER OF THE PACK CALIFORNIA STATE CHAMPION, BEThaN KNIGHTS OF NORTHWOOD HIGH SCHOOL
What sports did you play as a youth and did those sports help you become the athlete you are today? When I was a kid I played soccer for many years, until I gave it up sophomore year for running. It was a huge part of my life because my family is from England and soccer is a huge part of English culture. By being a part of my soccer team I learnt about teamwork and found my passion for sports and competitive attitude. When did you start distance run- ning? And what experiences as a youth athlete helped mold you into your current status? I didn’t really start distance running until high school when I joined track and made the varsity team freshman year. I started cross-country my sopho- more year. However, I did do a little running my pre-high school years as I competed in the Irvine Jr. Games in the 1600m and 800m and always won gold medals!
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 41 You just recently won some pres- Olympians so that makes it a really have dinner and study, then hopefully if tigious awards as a student-athlete awesome experience! I have time in the evening I like to relax – can you tell us about the awards and The team highlight was probably and watch some TV. So it’s basically eat if you anticipate having such a good winning league because it was the run study repeat. year personally? I was the OC Cham- first time in Northwood’s history that Who’s Your Biggest Inspiration in pion which was a huge accomplishment we have ever won league since we are Your Life? And Why? I know it sounds because it was great to get such high always in very competitive and tough cliché, but my parents are my biggest recognition in my local area. Also, Or- leagues. We had a lot of injuries and inspirations because I have never met ange Country is a very competitive area sicknesses that we had to overcome in anybody who works as hard as they do with lots of talented athletes and OC that race, but that just made us tougher and their love and support for my broth- Championships has been won by some athletes and made it an even sweeter ers and I has allowed us to be success- big running names in the past such as victory when we won! ful in everything we do. Christine Babcock, so it was definitely a Do you attend any off-season train- If you could play another Sport be- great achievement. ing with a coach? Or do you train on sides cross-country, what would that I was also the CIF and State Cham- your own? In the off-season I try to take sport be? and Why? Probably Gym- pion which was huge for me because a break from running so that my body nastics because I always love watching there are many talented runners in can rest and I will be ready to train hard the gymnasts compete in the Olympics California and being at the top of that come the season. But I do begin train- and think the things they can do are group of excellent athlete’s feels fan- ing with my high school coaches before unbelievable. Also, I actually did do tastic. the season begins so that I can get in gymnastic for a couple years when I was You had a great season, can you shape. a kids and really enjoyed it. Or soccer tell me about some of the highlights as What Are Your Long-term Goals/ because I played it for many years and it an individual and as a team? The indi- Wishes? My long-term goals are to was really tough to give it up but I did so vidual high lights were defiantly winning run at a division 1 college and hope- to concentrate on being the best runner CIF and State because I came in a close fully compete at nationals and become I could and not get any bad injuries that second in both those races last year an NCAA all American runner one day! often come with playing competitive and these races were the focus of my I hope to get a scholarship to run at soccer. season and I set big goals to come back a top university because I have put so What advise can you give incom- and be the champion this year. much effort into being a good runner ing Youth Athletes? Training, Focus, Another huge highlight was getting so it would be an amazing reward to School, etc. Training hard is everything. to compete at Nike Cross Nations! Its have some of the expenses covered and If you are not ready to put in the time really hard to qualify (you have to have represent a top university. commitment and work hard then you be one of the top 5 times at the CA state During the cross-country fall sea- will never be successful in any sport. meet), but once you get there you get son, what’s your daily Work-out regi- The fun and accomplishment comes as to meet and compete against all the ment? A typical day would be: wake a reward for all the effort and time you top athletes from across the nation up, have breakfast, drive myself and my put into in the training. I think that you and is just a great opportunity to learn two younger brothers to school, study/ must also be focused during the season and grow as a runner. Also you travel learn at school, go off campus for lunch and manage your time with school work to Oregon, get to know other talented with friends now that I’m a senior, go to to, but I also believe that there should high school runners, and meet famous practice and train hard, come home and be balance in a person’s life so social
42 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM BETHAN FUN FACTS Favorite Subject in School? History/ Health Class Favorite Restaurant to Eat at? Wasa- Sushi Favorite Food? Chicken Quesadillas Favorite Song? Burn by Ellie Gould- ing was my go to pump up song for cross country this season. Favorite Band? One Direction Favorite Movie? The Proposal Favorite Actor? Sandra Bullock and Ryan Gosling Favorite Place to hang out? The mall because of shopping, food, and movie theaters Something People don’t know about you? I am from England and moved her when I was 8 and I collect Star- time and doing fun activities is also re- runners. bucks gift cards. ally important. Are you currently being recruited? What’s Your Favorite High School If so, by who and what has that experi- Sport Memory? I really loved going ence been like? Yeah I’m talking to a Coach Muniz, and Coach Rossi). The to track state meet for the 1600m my few universities and trying to figure out amount of time, effort, and support they sophomore year because it was really which one will be the best fit for me put into coaching me has been vital to unexpected and my break out season. both athletically and academically. my success. Their belief in me, encour- No one really knew who I was and If you could Thank or acknowledge agement, and passion for the sport has there was no expectations but I got to someone – who would it be? And always motivated me to be the best compete against some really talented why? All 3 of my coaches (Coach Gates, athlete that I can be.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 43 CORONA DEL MAR HIGH SCHOOL 2013 CIF & STATE CHAMPIONS 16-0 record
44 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 45 Guide to College recruiting WHAT DOES IT ALL MEAN?
s the level of competition increases between college recruits, so does the re- Acruiting game. College coaches are experiencing greater pressure to land the all-star student-athletes, which in turn will improve their chanc- es for success on the field. This makes for a motivated and determined coach to secure the best recruits possible. The NCAA and other athletic associa- tions set detailed standards for the rules of engagement in regard to recruiting. Their primary goal is to ensure the rights and privacy of the student-athlete, but also to level the playing field to ensure equal treat- ment for all. You’ve done your part in tak- ing your game to the next level and raising your exposure to coaches. Ensure your chances at the best athletic scholarship by knowing the rules of compliance for the college recruiting process.
Football Division I Guidelines SOPHOMORE Recruiting materials: Permissible to receive camps brochures and ques- tionnaires Telephone Calls: You may make unlimited calls TO coaches; Coaches cannot call or text you Off-campus contact: No off- campus visits with coaches Official visits:No official visits to schools until senior year Unofficial visits:U nlimited unofficial visits to schools JUNIOR Recruiting materials: Sept 1 of junior year: You may begin receiving recruiting materials Telephone Calls: April 15 – May 31: Coaches may
46 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM call you once during this time period; you may make unlim- ited calls to coaches Off-campus contact: No off-campus visits with coaches Official visits:No official visits to schools until senior year Unofficial visits:U nlimited unofficial visits to schools are allowed
SENIOR Recruiting materials: Recruiting materials are allowed Telephone calls: Sept. 1: Coaches may begin to call you once per week; no text messages; you may make unlimited calls TO coaches Off-campus contact: Nov. 25: Off-campus contact allowed; six contacts maximum Official visits:O fficial visits paid for by schools allowed following first day of classes; one official visit allowed per school; maximum of five official visits to DI and DII colleges Unofficial visits:U nlimited unofficial visits to schools are allowed Evaluations and contacts: Up to six evaluations and contacts during senior year adhering to strict calendar dates of quiet, dead, evaluation and contact periods; limit to three evaluations during academic year Off-campus evaluation: One off-campus evaluation al- lowed during September, October and November Off-campus visits by coaches: No more than six
Division II, III Recruiting Guidelines DIVISION II Recruiting materials: September 1 of junior year: coaches may begin sending recruiting materials to student-athletes Telephone Calls: June 15: junior and senior year: Coaches may call you once per week; student-athletes may make unlimited calls TO coaches Off-campus contact: June 15 after junior year: coaches are allowed up to three off-campus contacts Unofficial visits: Student-athletes are allowed unlimited unofficial visits to schools Official visits: Official visits paid for by schools allowed following first day of classes of senior year; one official visit allowed per school; maximum of five official visits to DI and DII colleges
DIVISION III Recruiting materials: You may receive printed materials from coaches and schools at any time Telephone calls: No limit to calls from coaches or the time they are placed; student athletes may make unlimited calls to coaches Off-campus contact: Coaches may contact you off-campus after your junior year Official visits:Student-athletes may make unlimited unof- ficial visits to schools Official visits:O fficial visits paid for by schools allowed
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 47 Guide to College recruiting following first day of classes of senior year; one official visit Coaches may call you once per week. Student-athletes may allowed per school make unlimited calls to coaches allowed Off-campus evaluation: There are no restrictions on the Off-campus contact: Off-campus contact allowed; three number of contacts and evaluations contacts maximum Official visits:O fficial visits paid for by schools allowed Other Sports Recruiting following first day of classes. One official visit allowed per school; maximum of five official visits to DI and DII colleges Guidelines: Ice Hockey, Unofficial visits:Student-athletes may make unlimited Softball, Volleyball, unofficial visits Gymnastics, Tennis Evaluations and contacts: Up to seven evaluations and contacts during senior year adhering to strict calendar dates SOPHOMORE of quiet, dead, evaluation and contact Recruiting materials: Permis- periods; maximum of three of these sible to receive camps brochures and “The NCAA and opportunities may be contacts questionnaires other athletic Off-campus visits by coaches: No Telephone Calls: No phone calls associations more than three from coaches; no text messages. Women’s Ice Hockey: For international set detailed prospects, coaches may call you once standards for NJCAA, NAIA Recruiting in July after sophomore year; student- Guidelines athletes may make unlimited calls TO the rules of NJCAA coaches engagement in No institution shall permit an Off-campus contact: No off-campus athlete to be solicited to attend by the visits with coaches regard to promise of a gift or inducement other Official visits:No official visits to recruiting. Their than an athletic grant-in-aid schools An institution may pay for one visit Unofficial visits:Student-athletes primary goal is to its campus by direct route, for a stay may make unlimited unofficial visits to ensure the not to exceed two days and two nights. The visit must be completed no less JUNIOR rights and than 10 days prior to the opening day Recruiting materials: Sept 1: privacy of the of classes student-athletes may begin receiving student-athlete, While recruiting a potential athlete recruiting materials in mail on campus, a college representative Men’s Ice Hockey: Recruiting ma- but also to level may purchase meals for the athlete. terials are kosher after June 15 after the playing The value of the meals may not exceed sophomore year the amount provided to a college Telephone Calls: July 1: Coaches field to ensure employee while traveling on college may call you once per month follow- equal treatment business ing this date of junior year. Men’s Ice A college official must authorize all Hockey: Coaches may call you once for all.” funds utilized for recruitment pur- per month beginning June 15 before poses junior year through July 31 after junior year. Student-ath- letes may make unlimited calls TO coaches NAIA Off-campus contact: Off-campus contact allowed start- The NAIA writes in their official prospective student- ing July 1 after junior year. Gymnastics: off-campus contact athlete information as having “a recruitment process that is allowed after July 15 after junior year less cumbersome and with fewer restrictions on the contact Unofficial visits:Student-athletes may make unlimited between a student-athlete and a coach. And the process of unofficial visits establishing eligibility is streamlined since there is no clear- Unofficial visits:U nlimited unofficial visits to schools inghouse.” Overall, NAIA recruiting closely mirrors that of NCAA Div- SENIOR sion II. Recruiting, practice, and competition are governed by Recruiting materials: Recruiting materials allowed individual institutions and/or conference. Contact the recruit- Telephone Calls: July 1: Coaches may call you once ing school for more information or visit www.naia.org. per week; no text messages. August 1: Men’s ice hockey: The article information is provided by www.active.com
48 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM CORONA DEL MAR NEWPORT BEACH SAN JUAN CAPISTRANO ZINC CAFE & MARKET— 3222 E PCH NEWPORT COMM CENTER — 883 W 15th St LAS GOLONDRIAS — 27124 Paseo Espada CORONA DEL MAR High School MY GALLEY COFFEE— 500 E Balboa WENDI’S DELI— 32211 Camino Capistrano PROMELIS MKT— 508 E Balboa SAN JUAN CAP. COMM CNT — 25925 Camino Del Avion DANA POINT BALHARBOR LIQ— 610 E Balboa SHELL CAR WASH — 27201 Ortega Hwy 74 SILVERADO LIQUOR— 26891 Camino Estrella BALBOA PHARMACY— 716 E Balboa FARMERS MARKET— 31109 Rancho Viejo Rd WAHOOS— 641 Camino Los Mares ISLAND MARKET— 500 S Bay Front THE HOT LUNCH LADY— 31115 Rancho Viejo Rd WEST MARINE— 34467 Golden Lantern SAN SHI GO— 205 Main SAN JUAN HILLS High School DANA WHARF— 34675 Golden Lantern DAVEY’S LOCKER — 400 Main St JSERRA High School PROUND MARY’S DELI— 34689 Golden Lantern WILMA’S PATIO— 203 Marine Ave DANA PT. LIBRARY— 33840 Niguel Rd SPORTSMAN LIQUOR — 2615 Newport TUSTIN TUTOR & SPUNKY’S DELI— 34085 PCH NEWPORT LANDING— 309 Palm St JAMBA JUICE— 2937 El Camino Real JC BEANS COFFEE HOUSE— 34172 PCH NEWPORT BEACH PLAZA— 1455 Superior Ave Dana Hills High School LIDO BOOK STORE— 3424 VIia Oporto NEWPORT BEACH High School IRVINE JAMBA JUICE— 17595 Harvard RANCHO SANTA MARGARITA IRVINE TRAIN STATION— Alton / Barrance SANTA MARGARITA High School AGELESS MEN’S HEALTH— 6825 Quail Hill Pkwy RITE AID DRUG— 3875 Alton Pkwy SAN CLEMENTE IRVINE High School POSH TEA RM CAFÉ —220 Ave Del Mar UNIVERSITY High School TINA & VINE ITALIAN DELI—221 Ave Del Mar BECKMAN High School COMM. CENTER/LIb— 242 Del Mar NORTHWOOD High School HENSON’S MARKET— 415 Ave Pico #A WOODBRIDGE High School PIER MARKET— 618 Ave Victoria SAN CLEMENTE SENIOR CENTER— 242 Avenida De; Mar LAGUNA BEACH WYCLIFFE CASA DE SENIORS — 105 Ave Presidio WHOLE FOODS— 283 Broadway st THE KULTURED KITCHEN — 360 Camino de Estrelia COFFEE CAFÉ— 392— Forest Ave LIQ. STORE — 490 Camino de Estrelia SHIRLEY’S BAGEL’S — 324 Ocean CLUB MARES LIQ— 628 Camino de Los Mares MARKET — 120 S Pacific Coast Hwy THE FLAME BROILER— 640 Camino de Los Mares WAHOO’S— 1139 S Pacific Coast Hwy THE EARTHWISE COURT LIQ— 1397 S PCH NAT. STORE — 640 Camino de Los Mares SPIGET LIG — 1802 S PCH WAHOO’S TACO — 641 Camino de Los Mares LAGUNA BEACH High School CA JUICE STOP— 641 Camino de Los Mares ZEBRA HOUSE OF COFFEE — 1001 S El Camino Real LAGUNA HILLS BEACH FRONT LIQUOR — 2320 S El Camino Real JORDAN MARKET — 24771 Alicia Pkwy SAN CLEMENTE High School LAGUNA HILLS High School
LAKE FOREST EL TORO High School TRABUCO HILLS High School
LAGUNA NIGUEL COMM CENTER — 24602 Aliso Creek ALISO NIGUEL High School
MISSION VIEJO RECREATION CENTER — 27651 Casta Del Sol Dr MISSION VIEJO High School CAPO VALLEY High School TESORO High School
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 49 Training
TRAINING THE NERVOUS SYSTEM TO PLAY VOLLEYBALL. 949 Athletics Employs Unique Training Method
t 949 Athletics, owner and coach, Justin DeBlasio, believes that the Amost important aspect in training an athlete to play exceptional volleyball is to train his or her nervous system. It may sound unusual, but as DeBla- sio points out, training the brain to teach the muscles to react makes perfect sense. “Muscles do nothing more than simply contract and relax,” reports DeBlasio. “It’s the nervous system that controls everything – limb speed, power, agility, grace, body integration, timing, Multiple Planes body is kept off balance. This activ- rhythm, balance and coordination. These Instead of having athletes lift a dumb- ity continues to challenge the nervous are the traits that define athleticism.” bell or squat in one linear direction, 949 system and musculoskeletal system to DeBlasio explains that the more athletes work out on multiple planes by work together in unison. The result is the nervous system is systematically moving weights in circles, diagonals and increased athleticism, which directly trained, the more accurate information it at varied angles. The body is required to translates to increased performance on carries, and the shorter the time it takes create a greater range of motion, and the court. the information to be processed. more muscles, tendons, ligaments, and “We prove every day that it’s not the “Sports specific training of the ner- joints are called upon to complete the size of the muscle; it’s the ability to apply vous system produces a faster reacting, movements, improving the body’s overall force at a faster rate that determines the well balanced, more powerful athlete,” efficiency. better athlete,” adds DeBlasio. says DeBlasio. “It is far superior to con- Since opening its doors in 2009, 949 ventional weight training.” Reversing Athletics volleyball club has successfully There are four essential elements of The way to create the element of employed its unique training method the 949 training method. They include: reversing in a workout is to quickly and to help hundreds of players reach their forcefully move parts of the body from full potential, including 2013 “Volleyball Instability one direction to another. 949 athletes Dream Team” standouts Lucas Yoder, Instead of doing an exercise sitting in accomplish this task by using lighter Jack Yoder, Doug Hammond and Chris- a chair or standing on the floor, athletes weight so that the energy is more read- tian Hessanauer. are instructed to stand on a wobbling ily available. The use of this energy In just four short years, the club disc or sit on a big Physio ball. Nerves improves overall efficiency and balance has earned 4 Junior Olympic Volleyball monitor what needs to be accomplished of the body. medals and, on July 4, the 18U team by the muscles, sending an “off-bal- captured the 2013 Junior Boy’s Vol- ance” message to the brain. The nervous Resistance leyball National Championship, going and musculoskeletal systems dialogue, The key to resistance training is not a perfect 12-0 to claim the tournament through a series of motor nerves, until how much weight is used, but how the gold medal. balance is found. The more challenging weight is used. 949 athletes utilize light it is to find balance, the more efficient weights to move in a series of multiple For more information on 949 Athlet- the body becomes at finding it. planes, reversing direction, while the ics, visit www.949vb.com
50 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 51 Education how olympic hopefuls balance it all Halstrom Academy Provides One-on-One Education
Vincent Zhou, U.S. Junior Figure Skating Garrett Geane, Junior Hockey League, Kamryn Coffey, ISI World Championship Champion Steinbach Pistons Figure Skater
hen it comes to education, making headlines. Last year, he became Competitive Teen Figure Skater and sometimes the “one-size-fits- the youngest Intermediate Men’s Cham- student, Kamryn Coffey, is excelling as Wall” approach doesn’t work for pion to win the U.S. Junior Figure Skat- well. She recently won the ISI World every student. At Halstrom Academy, ing Championships. He now competes at Championship in her division, and hopes students are offered an opportunity to a senior level and is the youngest Senior to go to the Nationals next year as a thrive in a personalized, one-student to Men competitor in U.S. History. solo. She has been competing since the one-teacher environment with flexible According to Vincent’s mother, Fay, age of 3, and has aspirations to make it scheduling and program options. the individualized teaching at Halstrom to the Olympics. According to Carrie Mulcahy, Director Academy is a perfect fit. “The difference “With my skating, I travel a lot,” says of Marketing, the flexible, one-to-one is the one-to-one instruction,” explains Kamryn. “I just got back from Detroit, ratio is an ideal solution for parents with Fay. “It’s more efficient and more per- and in January, I’m going to Chicago and aspiring athletes who are balancing a sonal. It’s great for Vincent because his Colorado Springs. I travel all over the demanding training regimen, or unique teachers can adjust to his training and country, so I need flexibility in my class learners who need special attention. competition schedule, so he doesn’t get schedule. That’s why I like Halstrom. “Halstrom Academy is designed to fit behind if he’s gone, and he can also get They understand all of my scheduling around each student’s individual learn- ahead on his own schedule.” needs.” ing style and pace to help them achieve Another student athlete making When Kamryn travels for competi- their academic goals in and out of the headlines is Teen Ice Hockey sensation, tion, the iPad makes her academics even classroom,” says Mulcahy. “Students Garrett Geane. Garrett was just recruited easier to tackle. “On my most recent move quicker through the material they by Manitoba Junior Hockey League’s trip, I didn’t have all of the extra books understand and focus more on the areas Steinbach Pistons, and is a senior at to carry,” adds Kamryn. “It is easier to they don’t.” Halstrom. He attends school via Skype in do homework on the plane and while Founded in 1985, Halstrom Academy between his morning and late afternoon traveling.” has successfully provided its “individual- skating practice sessions. Like other public and private high ized learning” concept to help more than “I love the teachers and staff,” says schools, Halstrom is Western Associa- 16,000 students reach their full poten- Garrett. “The flexible scheduling helps so tion of Schools and Colleges (WASC) tial, including U.S. Open of Skateboard- much with my hockey schedule. Because accredited. Each student can choose ing Champion, Ryan Scheckler; Profes- I’m not in class all day, I can really bal- from numerous AP courses, over one sional Surfer, Kolohe Andino; and the ance school with my hockey practices. I hundred CSU-approved courses and youngest golfer to playing the U.S. Open, have enough time to finish my homework, NCAA-approved courses taught by ex- Sasha Cohen. so when I’m playing hockey I can be pert teachers. Teen Figure Skating Champion, completely focused and not worried about For more information, visit www. Vincent Zhou, is another student athlete school and unfinished homework.” halstromacademy.org
52 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM
With Halstrom Academy, it’s a Win-Win! Focus on your club, individual or high school sport, and get a great education while not falling behind in school. Plus with Halstrom, you can be sure you will meet all requirements for NCAA eligibility.
What’s the Halstrom Difference? 1:1 INSTRUCTION: Learn at your pace and in your own style FLEXIBLE SCHEDULING: Fit school into your own schedule CONTENT MASTERY: Actually learn what you’re taught
Orange County County Campus Locations: school of ME! Anaheim Hills, Huntington Beach, Mission Viejo To learn more, call 949-202-1760 or At Halstrom Academy, it’s school A C ADEMY visit www.halstromacademy.org designed around YOU. Grades 6-12 | College Prep | AP | Tutoring | Courses for Credit WASC Accredited | UC/CSU Certified | NCAA Approved
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56 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM No word in the English language rhymes with orange, month, silver or purple.
If you yelled for 8 years, 7 months and 6 days, you would have produced enough sound energy to heat one cup of coffee.
If you put two straws in your mouth, one inside a drink and one outside it, you won’t be able The can opener was invented to drink through 48 years after the can. either straw.
There is an island near Italy that was the site of wars, a dump- ing ground for plague victims, and an insane asylum. It’s considered so dangerously haunted that the Italian govern- ment does not allow public access.
WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 57 PROFESSOR NERD LESSON 1 Did You Know? 20 U.S. President Fun Facts 1. Abraham Lincoln (1809-1865) is the only U.S. president capital was actually located in Philadelphia and other cities who was also a licensed bartender. He was co-owner of Berry when Washington was president. He is also the only president and Lincoln, a saloon in Springfield, Illinois. who didn’t represent a political party. 2. The only president to be unanimously elected was George 12. James Abram Garfield (1831-1881) is the first presi- Washington (1732-1799). He also refused to accept his presi- dent to ever talk on the phone. When he spoke to Alexander dential salary, which was $25,000 a year. Graham Bell, who was at the other end 13 miles away, he said: “Please speak a little more slowly.” 3. Because the KKK was a powerful political force, Truman was encouraged to join the organization. According to some 13. Twenty-ninth president Warren Gamaliel Harding accounts, he was inducted, though he was “never active.” Other (1865-1923) repeatedly made love to a young girl, Nan Britton, accounts claim that though he gave the KKK a $10 membership in a White House closet. On one occasion, Secret Service agents fee, he demanded it back and was never inducted or initiated. had to stop his wife from beating down the closet door. 4. Grover Cleveland was the only president in history to hold 14. Thomas Jefferson (1743-1826) was the first presi- the job of a hangman. He was once the sheriff of Erie County, dent to be inaugurated in Washington, D.C. New York, and twice had to spring the trap at a hanging. 15. After President Bush Sr. vomited on the Japanese 5. The “S” in Harry S Truman doesn’t stand for anything; Prime Minister, a new word entered the Japanese language. therefore, there is no period after his middle initial. Bushusuru means “to do the Bush thing,” or to publicly vomit. 6. Lincoln Logs are named after Abraham Lincoln and the 16. The term “O.K.” derives from President Martin Van log cabin where he was born. John Lloyd Wright, son of famous Buren (1782-1862) who was known as “Old Kinderhook” architect Francis Lloyd Wright, invented them. because he was raised in Kinderhook, New York. “O.K.” clubs were created to support Van Buren’s campaigns. 7. Thomas Jefferson and John Adams once traveled to Stratford-upon-Avon to visit Shakespeare’s birthplace. While 17. President Grover Cleveland (1837-1908) is the only there, they took a knife to one of Shakespeare’s chairs so president to be elected to two nonconsecutive terms. He was they could take home some wood chips as souvenirs. the 22nd and 24th president. 8. James Madison and Thomas Jefferson 18. John Fitzgerald Kennedy’s (1917- were once arrested together for taking a carriage 1963) famous inaugural line “Ask not what you ride in the countryside of Vermont on a Sunday, your country can do for you; ask what you can which violated the laws of that state. do for your country” echoes similar directives made by many others, including Cicero, 9. Andrew Johnson is the only tailor Oliver Wendell Holmes Jr. and President War- ever to be president. As president, he ren G. Harding, who told the 1916 Republican would typically stop by a tailor shop to say convention: “We must have a citizenship less hello. He would wear only the suits that he concerned about what the government can do made himself. for it, and more anxious about what it can 10. “Teddy Bears” were so named do for the nation.” when Theodore “Teddy” Roosevelt 19. Martin Van Buren was the (1858-1919) refused to shoot first to be a United States citizen. a small bear cub one day. The All previous presidents were incident was reported in the born British subjects. news, which inspired a toy manufacture to come out with 20. Six presidents were the cute stuffed animals. named James: Madison, Monroe, Polk, Buchanan, Garfield, and 11. George Washington Carter. never lived in the White House. The
58 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM WWW.HIGHSCHOOLILLUSTRATED.COM HIGH SCHOOL ILLUSTRATED •WINTER 2014 59 60 WINTER 2014 • HIGH SCHOOL ILLUSTRATED WWW.HIGHSCHOOLILLUSTRATED.COM