New to Kpreps this fall is our most important performance of the week powered by Athletic Strength Institute (ASI). Each Sunday our experts will hand out helmet stickers to a team or individual that delivered the most important performance of the week in their opinion.
Check out Athletic Strength Institute (ASI) – building better athletes in Lawrence (Kan.) and the surrounding area. If you mention Kpreps, you will receive a free initial screening and 15% off your initial training package. Check them out online at AthleticSI.com and follow ASI on Twitter @AthleticSI or Facebook
Helmet sticker: Topeka Hayden (John Baetz – Kansas Pregame)
After posting just one win in the first five games, traditional power Topeka Hayden got a last second field goal to beat Shawnee Heights 23-20 and heads into district play on a high note. Patrick Ellrich kicked the 46-yarder to give the Wildcats the win after they trailed by 10 points heading into the fourth quarter. The win was just what Hayden coach Bill Arnold needed as the Wildcats enter district play in what could be one of 4A-II's most balanced Districts. Santa Fe Trail (6-0), Holton (3-3), and Hayden will all challenge for the two playoff spots.
WATCH Ellrich's Winning Kick
Helmet sticker: Frontenac (Chet Kuplen -- Sports in Kansas)
Frontenac’s (4A-II) defense is good. After three consecutive shut outs & a shut out of SEK League opponent Labette County 43-0 on Friday, the Raiders (6-0) only have allowed 33 points all season. Labette County came in averaging 477 yards and 39.6 points per game, and is a program with nearly double the students of Frontenac. The Grizzlies entered the contest undefeated in SEK League play and were coming off a big 43-42 win over Fort Scott.
Frontenac has some size to them on the defense in senior defensive tackle A.J. Lusker (6-2, 265), junior defensive Broc Ginavan (6-4, 230) and senior linebacker Dylan Flora (6-1, 218). The secondary is also very solid led by senior safety Isaac Bicknell, who had two interceptions against the Grizzlies. All-State QB/DB Brandon Mlekus is also a force when he's on the field for defense and had an interception against the Grizzlies. Ryan Long, Jake Wilbert and Austin Madl have also been great cover guys for the Raiders defense in 2016.
Helmet sticker: Spring Hill (Matt Gilmore -- Kpreps)
After opening the season with consecutive losses to Kaw Valley League members Tonganoxie and Basehor-Linwood, the Spring Hill Broncos have won four consecutive games and placed themselves in position for a Frontier League title. On Friday, the Broncos stopped a late two-point conversion attempt to upset No. 3 Louisburg, 28-27. In an evenly-matched game throughout, Louisburg scored with ten seconds remaining and decided to go for two and the win, but the conversion failed giving Jason Feeback’s Broncos their fourth straight victory.
The Broncos offense has primarily gone through running back Tyshaun Straw. Entering the Week 6 game against Louisburg, Straw had 610 rushing yards and 10 touchdowns. Spring Hill travels to De Soto (5-1) this week in a game that will likely decide the Frontier League title. Spring Hill is 4-0 in the Frontier League with Louisburg and De Soto at 3-1. More importantly, the winner of the Broncos and Wildcats this week will likely get the second playoff spot in District 2 which includes No. 1 Bishop Miege (5-1) and Eudora (2-4).
Helmet sticker: Thomas More Prep (Conor Nicholl – Kpreps)
Thomas More Prep-Marian ended a 12-game losing streak with a 21-20 road win against Oakley. TMP had been 0-9 and 1-8 in the last two seasons and entered Friday 0-5 under first-year coach Jason Cauley. Oakley went 99 yards in 16 plays and scored on a 15-yard run from Kendrick Smith with 35 seconds left in the contest. Instead of kicking to tie, Oakley went for the two-point conversion and the win, but TMP stopped Oakley. Gavin Schumacher rushed for 157 yards, including an 87-yard scoring run.
The Monarchs, long known more for its basketball and baseball success, last won against Ellis in Week 2 last year, 38-16. TMP has taken its share of blowouts but has played in multiple close games. Before Friday, the Monarchs had just five wins since the start of 2012. In the last four years, TMP had been 0-10 in games decided by 15 points or fewer, including close losses to Smith Center, Plainville, Hoisington and Ellis (twice). Not only did TMP win for the first time under Cauley, it captured a close win for the first time in years.
Athletic Strength Institute (ASI) – MOST IMPORTANT THING
Use a Partial Range of Motion to Maximize Strength In-Season
Strength is the foundation of speed and explosiveness. An effective way to stay strong, fast, and powerful is to train heavy. When playoffs begin, the team that has the strongest, fastest guys will be the teams that win.
In-season athletes should consistently perform key lifts such as squats, bench presses, or deadlifts at or above 85-90% of their max. However, this can be difficult after a tough practice or hard-hitting game. Instead of performing a full range of motion in the primary lifts while in-season, use a partial range of motion.
Quarter squats, bench lockouts, and rack pulls are an extremely effective way to stay strong and powerful without further exhausting already tired and sore muscles.
For more information on how to adjust training volumes contact chris@athleticsi.com.
Helmet Stickers (2016 Season)
Week 1 – Atchison, Holcomb, Mill Valley, St. Francis
Week 2 – Hoisington, Junction City, Plainville, St. Marys
Week 3 – Central Plains, Great Bend, Topeka Seaman, Valley Center
Week 4 – Clifton-Clyde, Coffeyville, Lawrence, Osborne
Week 5 – Logan-Palco, Phillipsburg, Pittsburg, Santa Fe Trail
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