Hamstring Stretch

Hip Flexor Stretch

The hip flexors are responsible for moving your hips, so they are very important to any athletic movement including running and jumping.  Many people have tight hip flexors because of sitting too much.  When we sit, the hip flexors shorten and tighten.  Tight hip flexors can often times be the underlying cause of back pain.  The psoas muscle attaches to the femur and the lower spine so if it is tight, it can cause anterior (forward) rotation of the pelvis which can cause lower back pain.   In my opinion, the hip flexor stretch is one of the most important stretches someone can do.

The Hip Flexor Stretch.

1.  Start by getting down on one knee, with front foot flat, back foot up on the toes, and upright posture.
2.  Rotate the hips in a posterior direction.  Another way to think of this is tucking your tailbone underneath you - the opposite of sticking your bum out.
3.  Hold your hips steady in this position while moving your hips forward (without rotating).
4.  You should feel a stretch across the front of your hip.

See video below:

Flexibility

Flexibility is range of motion in a joint or muscle.  In other words, it's how far the muscle/joint can lengthen and shorten.  Ideally, we want to have full range of motion so that we can move well without pain or discomfort.  Having excellent flexibility will improve athletic performance and mobility.

Over the next several weeks, I will be going over several static stretches that can improve flexibility when done routinely.  There are several things to keep in mind about static stretching:

1.  Static stretching forces blood out of the muscles, effectively turning the muscles "off."
2.  Static stretching helps to realign the joints
3.  Static stretching will increase range of motion when done properly and for a long enough time
4.  Static stretches must be held for a minimum of 30 seconds at a time to be beneficial.  1-2 minutes is preferable.
5.  Immediately after completing static stretching, never give a full-speed 100% effort right away.  Warm up with some jogging and/or dynamic movements at 50-75% of max effort.  Remember, static stretching turns the muscles off, so you need to gradually turn them back on by increasing blood flow and stimulating the nervous system.

Polo!

Batting & Putting

2012 'Cuse Middle School Girls Basketball

2012 Syracuse Middle School Girls Basketball

The Syracuse Middle School Girls Basketball “A” team finished their season with a 6-3 record.  The girls committed themselves to working hard daily in practice and games.  During game competition, they showed much determination and grit, never giving up till the final seconds ticked away.  They had an exciting comeback win in the first round of the Auburn tournament, and nearly pulled off another comeback in the championship game.  It is evident that these ladies enjoy the game and have a desire to succeed.  If their work ethic continues, the future looks very bright for these student-athletes.  Team Members:  Kahner Woods, Jordan Shanks, Rachael Nordhues, Kerstin Barrett, Sammy Jo Young, Kendel Burr, Sarah Damme, Sam Parde, Sydney Paden, Rachel Griswell.  Coach:  Brian Recker

Game Stats

Syracuse 24

Louisville 49

Scoring:  Woods 4, Young 2, Burr 6, Damme 8, Parde 2, Paden 2

Syracuse 24

Elmwood 11

Scoring:  Woods 4, Shanks 2, Nordhues 4, Burr 6, Damme 3, Paden 5

Syracuse 22

Conestoga 16

Scoring:  Woods 10, Shanks 2, Nordhues 2, Burr 6, Parde 2

Syracuse 41

JCC 3

Scoring:  Woods 6, Shanks 8, Nordhues 2, Barrett 2, Young 2, Burr 16, Parde 1, Paden 2, Griswell 2

Syracuse 47

Palmyra 9

Scoring:  Woods 8, Nordhues 4, Young 4, Burr 21, Damme 4, Parde 2, Paden 4

Syracuse 21

Falls City 19

Scoring:  Woods 7, Shanks 2, Nordhues 4, Burr 6, Paden 2

Syracuse 20

Lincoln Lutheran 21

Scoring:  Woods 4, Nordhues 5, Burr 3, Damme 4, Parde 2, Paden 2

Syracuse 16

Auburn 23

Scoring:  Woods 4, Shanks 2, Nordhues 4, Burr 2, Damme 2, Griswell 2

Syracuse 37

Lincoln Christian 18

Scoring:  Woods 4, Shanks 4, Nordhues 10, Young 6, Burr 7, Damme 4, Parde 2

Offensive Average:  28 points per game

Defensive Average:  19 points per game

Exercise = Detoxification!

During exercise, your body sweats and breathes out toxins and impurities from your body.  This is one of the important ways your body does its house cleaning to keep you healthy!

February PE Stars

Once again, students in each section of PE got to vote for the classmate of their choice who displayed great personal character.  The Star qualities are:

* Work Ethic
* Positive Attitude
* Focus
* Sportsmanship
* Leadership

Congratulations to the students below!  Keep leading by example!


3rd Grade Stars

4th Grade Stars

 
5th Grade Stars

6th Grade Stars

Broccoli - Anti-Cancer Food

A new research study out of Oregon State University describes the anti-cancer effects that broccoli can have on the human body.  Broccoli contains a nutrient called "sulforaphane" that helps our body's cells communicate properly with each other.  When cells communicate properly DNA does not get confused and there is less of a chance that irregular cell growth (cancer) could occur.  To read more about this research, click the link below.

http://www.sciencedaily.com/releases/2012/02/120228140555.htm

Student Questions - Healthy Food, Sleep, & Weight Gain

How important is healthy food?

It is very important.  In fact, what you put in your body is just as important as exercise is to good health.  During the 4^th quarter we will be talking about food quite a bit in class.  For starters, think of healthy food as anything that our ancestors would have hunted, gathered, or grown.  These are the foods that nature provides to keep our bodies robust and well!

Why when you eat and sleep do you put so much weight on?

Actually, when you sleep your body burns fat as energy to keep your blood sugar stable throughout the night.  Sleeping is very beneficial to the body.  On the other hand, sitting around/laying around most of the day is not.  Our bodies were made to be active.  If you are eating a healthy diet full of fresh, whole foods, you will put on healthy weight that is important for your growth and development.  Putting on unhealthy weight is a problem when people eat too much of the wrong kinds of foods.  These would be junk foods like chips, pop, candy, cookies, crackers, cakes, etc.  When we stick to a diet that is similar to what our ancestors would have eaten, it is easier to stay healthy. 

Frisbee Golf 2012