Hawaii State | Archive | July, 2008

Tip of the Week:  ACL Injury Prevention Strengthening
Phase 3 Strengthening

Phase 2
Stretching
The warm up before stretching is very important to
decreasing risk of injury. The following
exercises help improve range of
motion, reduce stiffness, reduce post-exercise soreness, reduce
the risk of
injury and improve overall mobility and
performance. Don’t bounce or jerk
but gently stretch to a point of tension and hold. Hold the
stretch for 30
seconds. Breathe normally (don’t hold your breath).
 
Calf stretch (30
seconds x 2 reps)
· Elapsed Time: 1.5 to 2.5 minutes
· Purpose: Stretch
the calf muscle of the lower leg.
· Stand leading with your right leg.
·
Bend forward at the waist and place your hands on the ground (V formation).

· Keep your right knee slightly bent and your left leg straight.
· Make
sure your left foot is flat on the ground.
· Do not bounce during the
stretch.
· Hold for 30 seconds.
· Switch sides and repeat.
Quadricep
stretch (30 seconds x 2 reps)
· Elapsed Time: 2.5 to 3.5 minutes
·
Purpose: Stretch the quadricep muscle of the front of the thigh.
· Place
your left hand on your partner’s left shoulder.
· Reach back with your right
hand and grab the front of your right ankle.
· Bring your heel to buttock.

· Make sure your knee is pointed down toward the ground.
· Keep your
right leg close to your left.
· Do not allow knee to wing out to the side
and do not bend at the waist.
· Hold for 30 seconds and switch sides.

Hamstring stretch (30 seconds x 2 reps)
· Elapsed Time: 3.5 – 4.5 min

· Purpose: To stretch the hamstring muscles of the back of the thigh.
·
Sit on the ground with your right leg extended out in front of
you.                     · –
· Bend your left knee and rest the bottom of
your foot on your right inner thigh.
· With a straight back, try to bring
your chest toward your knee. Do not round your back.
· If you can, reach
down toward your toes and pull them up toward your head.
· Do not bounce.

· Hold for 30 seconds and repeat with the other leg.
Inner Thigh Stretch
(20 seconds x 3 reps)
· Elapsed Time: 4.5 – 5.5 min
· Purpose: Elongate
the muscles of the inner thigh (adductor group).
· Remain seated on the
ground.
· Spread you legs evenly apart.
· Slowly lower yourself to the
center with a straight back.
· You want to feel a stretch in the inner
thigh.
· Now reach toward the right with the right arm.
· Bring your
left arm overhead the stretch over to the right.
· Hold the stretch and
repeat on the opposite side.
Hip Flexor Stretch (20 seconds x 2 reps)
·
Elapsed Time: 5.5 – 6.5 min
· Purpose: Elongate the hip flexors of the front
of the thigh.
· Lunge forward leading with your right leg.
· Drop your
left knee down to the ground.
· Placing your hands on top of your right
thigh, lean forward with your hips.
· The hips should be square with your
shoulders.
· If possible, maintain your balance and lift back for the left
ankle and pull your heel to your
buttocks.
· Hold for 30 seconds and
repeat on the other side.

Aloha,
The Pearl City High School Volleyball Program will be hosting their 5th Annual Alumni Volleyball Tournament fundraiser for the upcoming fall season. The tournament will be for all Hawaii High School graduates from 2008 and earlier. (No current high school players) All players on each team must be from the same high school. All team rosters will be reviewed. Please check our website for updated information. www.pchsathletics.com

Due to a large turnout from previous year, teams will be taken on a first come first serve basis.

Host: Pearl City High School
Fee: $60 (due July 23rd)

When: August 2nd Saturday

Time: (Women) 8:30 am (please be ready by 8am) (Men) 1 pm

Location: Pearl City High School Gym

Format: USVA Rules, 10 teams (max) for each division
Pool Play 2 sets till 21pts (no deuce) Top 2 teams advance
Playoffs single elimination 1 set to 30pts. Win by 2pts. (no cap)

Participating Teams- Click on team to view School thletic web site powered by Hawaii Digital Sports

Men- 12 Teams

Pearl City

Roosevelt

Moanalua

Castle- Black

Castle- Gold

McKinley

Kalaheo

Aiea

Maui

Kahuku

Kamehameha

Campbell
 

Women- 10 Teams

Pearl City- Purple

Pearl City- White

Castle

McKinley

Aiea

Kaiser

Kahuku

Kailua

Kamehameha

Farrington

Action Rehab
is a privately owned physical therapy clinic in Honolulu Hawaii that
has been in business since 1989.  We offer a variety of progressive
rehabilitation services that are customized to fit a patient’s
indiviual needs.  Our staff of therapists specialize in various areas
of rehablilitation, including orthopedic, sports, acute and chronic
pain, auto/industrial, exercise and strengthening, educational and
transitional programs.

Welcome to Hawaii Digital Sports Coverage of the 7 on 7 scrimmage between the Firebrands of Word of Life and Anuenue on July 10th, 2008.

Click on your school above to view their athletic web site!

Click here to view more Photos of the Scrimmage

David Kawada – Hawaii Digital Sports
dkawada@digitalsports.com

The first time I interviewed Coach Tengan was during his first game as head coach of the St Louis Crusaders football team, taking over for the legendary Cal Lee.  It was only my second year working the radio broadcasts for ILH football.  I think I was much more nervous than the coach.  He, after all, was a seasoned veteran in the coaching ranks serving almost 20 years under Coach Lee and was basically the person of choice to take over the reins of the most powerfull football program in the state.

His promotion made headline news on the evening sports reports!  The announcement of the new radio sideline reporter for high school football was a much quiter affair.

I approached him during the pre-game warm ups, held out my hand, and politely asked if he could spare just the briefest of moments for a very short interview, which in no way was to inconvenience his pre-game routine and last minute strategizing about the opponent prior to kickoff.

“Oh, sure, sure.” 

He actually made me feel like HE was honored that I asked him for an interview.  Now that’s class.

The following year I worked with the Coach in the broadcast booth in 2003.  He probably prepared for each broadcast the same way he would prepare for Kamehameha.  Starters were identified, coaches were interviewed, and tendancies were analyzed.  Pages of notes were at his reach with stats, player backgrounds, and other information that only a coach would tell another coach.

When Delbert went back to the sidelines the following year, it was like de ja vu.

“Hey Delbert, could you spare a few minutes for an interview?”

“Oh, sure, sure.  Anytime.”

Because the football job got most of the publicity, many people were unaware that he was the head basketbal coach for a longer period (10 years) than the football head man (5 years).  Now how does someone serve as  head coach for 2 of the highest visible programs in high school team sports, whose seasons run consecutively and overlap (can’t help it if the football team is always playing in the State Championship Game)?

Dedication. Perserverence. Preparation. Good assistants. Delegation.  Time management.
Organization.  And working 12-14 hours a day, 6-7 days a week, from late July to February.

I would always comment on a couple of things when I would run into him.  One was that he had the neatest office of any coach I had ever seen.  No smelly socks laying around, balls here and there, desk piled up with papers, clipboards, and a whistle.

Another was that he never seemed to perspire.  It could be the muggiest evening at Aloha Stadium or at McCabe Gym and he always looked fresh, not a hair out of place.

And Coach has an arm.  Watching him warm up the running backs, he always zipped those passes in a tight spiral right in the numbers.  Delbert joked that his limit was 10 yards.

In what turned out to be his final season last year, I noticed that he had new shoes on. 

“I get a new pair every year.  Gotta start out fresh.”

During the spring break, Coach Tengan would go on his own to the mainland to watch a college program during their spring drills.  He was always learning and why not learn from some of the best at the next level.

The start of the high school football season is just over a month away.  Seems like other schools are calling to gauge his interest in coaching  football or basketball.  The radio broadcast booth is always open for him as well.  It just goes to show that if you are a good person and successful, people will be knocking at your door.

Time to get a new pair of shoes.