Did you know that dehydration can negatively impact performance and cause early fatigue? For spring and summer athletics, outside temperatures require careful consideration, specifically as it relates to adequate fluid intake.
It’s not uncommon to lose up to 4 cups of fluid (or two pounds of body weight) per hour of exercise in hot, humid conditions. The resulting decrease in strength and endurance can be surprisingly dramatic. In fact, dehydration can be the biggest hindrance to optimizing both training and recovery – with the effects taking hours or even days to recuperate from.
To stay hydrated and perform at your best, follow these simple rules:
Focus on fluid intake all day, every day, not just before, during and after workouts.
Carry a water bottle with you throughout the day and sip on it regularly, or utilize an app to track your water intake to ensure you are drinking enough.
Take a peek at your urine. What color is it? If it’s dark and there’s not much of it, you need to drink more. If it’s pale yellow (think lemonade), you’re probably close to proper hydration.
What and how much should you drink before, during and after exercise?
Start exercise well-hydrated by drinking 8 to 12 ounces of water 10-15 minutes before you begin. Then take a break every 15 to 20 minutes during exercise and drink two to three big gulps of fluid. Duration of activity, as well as individual preference, including taste and energy needs, affect what you choose to drink. For exercise lasting less than 60 minutes, water is adequate. For activities longer than 60 minutes in length, or for training camps or long competitions, choose a beverage with carbohydrate and electrolytes.
Many sports drinks are designed to replace fluid and provide needed energy in the form of carbohydrates; most also contain electrolytes such as sodium and potassium, which are lost in sweat. For more on sports drinks see Sports drinks, gels and bars – oh my!
Refueling with fluid after exercise is important, too. Take advantage of the recovery benefits of milk by enjoying a glass of ice cold white or chocolate milk within 30 to 60 minutes of completing your activity. Both deliver sufficient carbohydrates to refuel muscle energy stores in addition to providing protein necessary to rebuild and repair muscles after activity.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
INDIANAPOLIS — An alternate two-piece uniform consisting of compression shorts or shorts designed for wrestling and a form-fitted compression shirt has been approved for the 2017-18 season in high school wrestling. Wrestlers will have the option of the new two-piece uniform or the traditional one-piece singlet.
This revision to Rule 4-1-1 was one of 11 rules changes recommended by the National Federation of State High School Associations (NFHS) Wrestling Rules Committee at its April 2-4 meeting in Indianapolis, and all changes were subsequently approved by the NFHS Board of Directors.
The compression shorts or shorts designed for wrestling shall be school-issued and shall have a minimum 4-inch inseam that does not extend below the knee. The form-fitted compression shirt shall not cover or extend below the elbow and shall have a minimum 3-inch tail. The shirt may be worn under a singlet or with compression shorts or shorts designed for wrestling.
Specific language was developed regarding undergarment requirements for female contestants wearing a one-piece singlet or a form-fitted compression shirt, as well as for male contestants wearing shorts designed for wrestling.
The committee approved use of the alternate two-piece uniform in the hopes of increasing boys and girls participation in the sport after receiving favorable results from experimentation and positive comments from schools, students, coaches and officials.
The committee approved several rules related to minimizing risk of injury in the sport. Rule 4-5-3 now prohibits any activities that promote weight loss or weight gain when an athlete misses weight on his or her first attempt on the scale. In addition to activities that promote dehydration or drinking fluids to gain weight, the rule now prohibits activities such as cutting hair, modifying clothing, etc.
Another change designed to reduce risk of injury was elimination of the straight-back salto, regardless of which body part (head, neck or shoulder) hits the mat first. The straight-back salto in the rear-standing position that brings the defensive wrestler straight back with feet in the air is intended to have the defensive wrestler’s head, neck or shoulder(s) hit the mat first, and is now an illegal move.
In addition, added to the list of illegal holds/maneuvers in Rule 7-1-5 was a front flip and/or front hurdle over an opponent in the standing position.
“The attempt to flip or hurdle an opponent from a neutral position is not only an elevated risk to the wrestler attempting the maneuver, it also places the opponent in a disadvantage position as he or she is not only left to counter the scoring attempt, but is placed in a position of responsibility for not reacting in a manner that may cause a slam or unsafe return to the mat of the wrestler who actually initiated the maneuver,” said Elliot Hopkins, NFHS director of sports and student services.
The committee approved two changes in Rule 5-11 related to falls and near falls. In 5-11-1, the shoulders or scapula of the offensive wrestler no longer must be inbounds to earn a fall. The committee agreed that wrestling should continue if the offensive wrestler’s supporting parts remain inbounds and no body part of the defensive wrestler goes off the mat. In 5-11-5, “unless any part of the shoulders or both scapulae of the defensive wrestler is inbounds” was eliminated. If wrestling is continuing during a match, near falls and falls will be awarded/earned regardless of the out-of-bounds line.
In a related rule, Rule 5-15-2b, c was changed as follows: “Near-fall points or a fall shall be earned while the supporting points of either wrestler are inbounds.”
“The committee agreed that offensive wrestling should be rewarded,” Hopkins said. “If wrestling is continuing, as allowed by current rules, and points for escapes and reversals are allowed, the ability to earn a fall or near fall should be there as well, with no deference to the out-of-bounds line.”
Other changes approved by the committee include the following:
Rule 5-19-10: The referee no longer may be behind the contestants when starting the wrestlers from the down position, which has led the false starts by one or both wrestlers.
Rule 6-6-4a(1) and 6-6-5a(1): Errors by the timekeeper, official scorer or referee must be corrected prior to the offended contestant leaving the mat area and before the start of the next match on that mat.
7-6-4d: Stalling occurs when the contestant in the advantage position stays behind the opponent while on his/her feet, making no attempt to bring the opponent to the mat.
“The wrestling rules committee did another phenomenal job in taking the necessary strides to promote participation by approving a two-piece alternate uniform to be worn,” Hopkins said. “The committee also continued its commitment to reducing risk by making the straight-back salto and suplay illegal maneuvers, as well as prohibiting weight loss or gain in the weigh-in area. In addition, scoring a fall or near-fall is strengthened by the modifications to the definition and location of fall and near-fall in our rules book.”
Wrestling ranks seventh in popularity among boys at the high school level with 250,653 participants, according to the 2015-16 NFHS Athletics Participation Survey. In addition, 13,496 girls participate in the sport throughout the nation.
Disclaimer: The following is not to be viewed as a professional opinion, just more a causal overview from a veteran high school Coach who hopes to provide some insight to the 5A girls season and upcoming postseason.
Much of the results/opinions stem from MaxPreps standings and general knowledge of programs and players.
Tennis doesn’t have a recurring ranking poll, nor does it seem to receive the same amount of press as its spring counterparts for some reason. Whatever it may be, the teams and players are deserving of some recognition as we near the end of the season. I encourage or challenge a coach in 4A and 3A to throw their hat in the “amature review” ring so our players/teams can get the coverage the deserve.
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Team race
Defending champion: Fairview
Teams to watch in the team race: Fairview, Cherry Creek, Ponderosa, Fossil Ridge, Mountain Vista
Dark horses/spoilers: Denver East, Chatfield, Poudre, Heritage, Fort Collins, Rock Canyon, Regis Jesuit, Ralston Valley
Unlike the past decade (or decades), where you could easily say the girls Class 5A state title was a one- or two-horse race, many coaches feel the 2017 5A title is up in the air once again.
Like 2016, the team title could be decided by who knocks out who, and who has the most positions left standing in the end in addition to those head to head showdowns. In the name of excitement and competition, hopefully gone are the days where it is one or two schools dominating the finals, and everyone else is playing for third and fourth.
Of course, defending champion and oft runner-up Fairview and 33-time state champion Cherry Creek are the perennial favorites, however this year you can’t count out schools like senior-laden Ponderosa and battle-tested Mountain Vista and Fossil Ridge.
(Matt Daniels/mattdanphoto.com)
Looking at some tournament results, Cherry Creek won its own tournament and tied for first with Cheyenne Mountain in the Cheyenne Mountain Invite. Ponderosa placed third in the same tournament and Fossil finished fourth in both the Cheyenne Mountain and Creek tournament. Mountain Vista dominated the 16-team Western Slope Invite, with Poudre placing second and Heritage third. Denver East and Mountain Vista tied for second in the Phil Krouse Tournament, behind 4A power Cheyenne Mountain.
There seems to be more parity in girls tennis these days and that is a good thing. Ponderosa won the Continental League Championship with an undefeated record and strong performance in singles, but their doubles depth and experience have helped push the team to the top of the conference. Ponderosa knows if there is any year to get it done, this is the one.
Other teams looking to play spoiler (should they advance the numbers needed through Regional play) are Denver Conference champion Denver East, Continental’s Heritage and Rock Canyon, Jeffco’s Chatfield and Ralston Valley, and the Front Range teams of Fort Collins and Poudre.
Rangeview comes out at the top team in the East Metro Athletic Conference and Doherty is undefeated in the Colorado Springs Metro conference.
One look at the dual results and you may see some lopsided team scores, but when you dig into the box scores you will find many matches were decided with three-set matches and/or 10-point super tiebreaks (in lieu of a full third set). In other instances there were many 4-3 dual results in the Front Range and Continental leagues, which would lead one to believe that this may be the most exciting team race in years.
Mountain Vista, Rock Canyon and Cherry Creek roll in with some serious power and familiar faces at No. 1 and No. 2 singles. But all teams know you can’t win the title with three strong singles players anymore due to the team point structure. So depth is key in the team race.
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No. 1 Singles players to watch
Poudre’s Ky Ecton. (Ryan Casey/CHSAANow.com)
Once the regionals are completed this coming week/weekend, you will see a No. 1 singles draw that rivals some of the best USTA Jr. tournaments in Colorado. Nationally, Intermountain and State ranked players will fill most of the 16 spots making for some exciting match ups.
Returning impact players: Anshika Singh (Smoky Hill), Ky Ecton (Poudre), Sarah Fleming (Fruita), Casey Zhong (Mountain Vista), Micha Handler (Cherry Creek), Sophie Pearson (Fairview)
While No. 1 singles is always a battle, the waterfall format favors team play over individual accolades, so some players will face each other in Regional play next week. Most notably in Region 2, you have Poudre’s Ky Ecton and Cherry Creek’s Micha Handler most likely to fight it out for the championship.
While in Region 3, you have three of the state’s top players in Singh, Fleming and Chowdhury all battling for the two tickets to the State Championship.
This is preview is obviously written prior to any Regional play happening, and as any coach knows, anything can happen on any given day. Just like March Madness basketball, there can be upsets and other circumstances that alter the outcome of Regional play.
The advice to all players, those mentioned and those that were not, go out there next week and leave it all on the court. Let your racquet and results do the talking. And most importantly, have fun.
To all those supporting your athlete or team in the next few weeks please keep in mind, playoff pressure will be intensified and emotions heightened, seasons will come to an end for some and tears will be shed.
Just as CHSAA would like at any high school athletic competition: Let the players play, it’s their time. Let the coaches coach, it’s their job. Let the umpires make the calls when necessary, it’s what they are trained to do. And as a spectator, do just that. Spectate. If you must cheer, make sure it is for good shots instead of others errors.
When the match ends be there for a hug or high five for your athlete/player, and in some cases, both will suffice.
Best of luck to all next week.
Kim Greason is the girls tennis coach at Ralston Valley.
Assistant commissioner Harry Waterman has decided to pursue new career opportunities, and has resigned his position with the Colorado High School Activities Association for next school year.
The staff wishes him well in his new pursuits, and knows he will be an asset wherever he lands.
Arapahoe played its way into the final CHSAANow.com girls lacrosse rankings of the year.
After dropping a game to Cherry Creek on Apr. 19, the Warriors rattled off three consecutive wins against in-state teams to jump to No. 10 in this week’s poll.
Colorado Academy remains the top overall team in the rankings and will enter the postseason looking to rattle off a third-straight state title.
At No. 2, Cherry Creek also held on to its spot from last week.
Denver East jumped a spot to No. 3 and ThunderRidge climbed three spots to take the No. 6 position.
Regular season play for girls lacrosse will conclude on Saturday.
The rankings, voted upon by coaches and select media members, are the official polls of the Association.
During the regular season, polls are announced each Monday.
Silver Creek is making the right moves at the right time. The Raptors have climbed to the No. 2 spot in the Class 4A CHSAANow.com baseball rankings.
They sit right behind Valor Christian, who holds on to the No. 1 spot.
Green Mountain also shot up the rankings, gaining three spots to take over the No. 3 position.
(Courtesy of Palisade HS)
Air Academy (No. 7) and Palisade (No. 9) are the two new teams to crack the 4A poll this week.
Three new teams made their way in the 5A rankings as Legend (No. 6), Legacy (No. 8) and Brighton (No. 10) have all impressed voters enough with the postseason right around the corner.
Cherry Creek remains the No. 1 team in 5A, but Mountain Vista jumped up to the No. 2 spot. Mountain Range is two spots better than a week ago, sitting at No. 4.
Lamar holds on to the No. 1 spot in 3A with Lutheran climbing up to No. 2.
Valley made a three-spot jump to come in at No. 4.
At No. 9 and No. 10 respectively, Delta and Resurrection Christian are the two newcomers to the 3A poll.
Paonia maintained its spot atop the 2A poll while Sedgwick County jumped a spot to get to No. 3.
At No. 8, Hotchkiss is two spots better than last week.
Front Range Christian joins the 2A poll at No. 10.
Holly remains the unanimous No. 1 team in 1A. Eads was able to jump a spot to No. 2, trading places with No. 3 Fleming.
Kiowa jumped two spots to No. 8 while Granada (No. 9) and Manzanola (No. 10) join the rankings this week.
The rankings, voted upon by coaches and select media members, are the official polls of the Association.
During the regular season, new polls are released each Monday.
The defending Class 4A girls soccer champs are gaining ground.
Lewis-Palmer jumped a spot to come in at No. 2 in the 4A CHSAANow.com girls soccer rankings. They sit only behind No. 1 Valor Christian, the team the Rangers beat in the title game last year.
They weren’t the only one making their way up the poll, however. Windsor jumped two spots to land at No. 5 and Evergreen better their position by three spots, coming in at No. 7.
Rounding out the final set of girls rankings is Durango, the only newcomer in 4A.
Cherry Creek kept its grasp on the No. 1 spot in the 5A poll, but this week it’s Mountain Vista sitting at No. 2.
Columbine jumped a couple of spots to land at No. 5, but it was Rocky Mountain with the big leap, gaining four spots to take the No. 6 position.
Legacy was the lone newcomer to the 5A poll, coming in at No. 7.
Jefferson Academy remains the top team in 3A, taking seven of nine first-place votes. The other two went to No. 2 Colorado Academy.
Overall, the top seven teams in the 3A rankings held their spots from last week.
There were no new teams in the 3A poll.
No one in 2A could unseat Denver Christian who held on to the No. 1 spot in the poll.
Front Range Christian jumped two spots to land at No. 3.
At No. 5, Telluride is the only new team in the 2A rankings.
The rankings, voted upon by coaches and select media members, are the official polls of the Association.
New polls are released each Monday during the regular season.
