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
Athletic Strength Institute (ASI) – MOST IMPORTANT THING (Nov. 13th)
Using the Glute-Ham Raise Properly
The Glute-Ham Raise is known to be one of the best exercises for developing strength and power in the posterior chain (low back, glutes, hamstrings, and calves). It should be a standard lift for athletes in strength and power sports.
The Glute-Ham Raise trains both the hip extension and knee flexion functions of the hamstrings while also developing the glutes and calves. It also trains the low back in a static position as it stabilizes the trunk.
In the offseason, correcting weaknesses should be the training priority and hamstrings should be trained with hamstring curls (and back extension variations). As the season gets closer, and maximal strength takes priority, Nordic Eccentrics can replace hamstring curls. As the season begins, and the strength gained in the previous phase is being converted into power, Nordic Eccentrics should be replaced with the Glute-Ham Raise.
For more information on how to adjust training volumes contact chris@athleticsi.com.
Helmet sticker: Hanover (Conor Nicholl – Kpreps)
The Wildcats rolled over Pike Valley, 48-0, and have reached the state championship game for the third straight year. Hanover lost in the Division I game the last two seasons to Central Plains and Spearville, respectively.
Last season’s team, led by quarterback Will Bruna, broke several eight-man passing records but had trouble against the power run, specifically against Spearville in the final. This year, Hanover shut down Division II’s best power running team in Pike Valley and its big offensive line. Pike Valley nearly defeated Osborne, 34-32, in Week 4; the Bulldogs advanced to the Division I state title after their home win Friday against Burlingame.
Still, Hanover led 28-0 at the half behind another dominant defensive effort. Since Prep Power Index started to track offensive and defensive numbers in 2006, the Wildcats could finish as the best eight-man statistical scoring defense in that span. St. Francis, also in the Division I final, could be among the top, too.
Hanover, which had an early season bye, has permitted just 50 points in 11 games (4.55 per contest). Last season, Hanover permitted 19.7 a game.
St. Francis, also with a bye, has allowed 74 in 11 contests. From ’06-15, just seven eight-man teams finished a season allowing under 100 points in a year.
Just two of those squads – Thunder Ridge in 2011 and Ness City in 2012 – won state titles. Ness City allowed 71 points, or 5.46 per game. Thunder Ridge was at 92 points, or 7.1 per contest. Among the others, a 9-2 Victoria squad in 2007 was the best at 66 points, or 6.6 a game.
Helmet sticker: Jefferson Co. North (Matt Gilmore -- Kpreps)
This is sort of an unusual helmet sticker, but I wanted to recognize the Jefferson County North school district and administration for their efforts on Friday. On its way to Pittsburg for a quarterfinal game against St. Mary’s Colgan, the Washington County football team bus encountered trouble around the Topeka area on Friday. Jefferson County North sent a bus to pick up the Washington County team and allow for their travels to Pittsburg. Start time for the game was delayed only 30 minutes. The intriguing part of the story is that Washington County advanced to the quarterfinal round against Colgan by defeating Jefferson County North, 18-0, the week before.
Helmet sticker: Hesston (Matt Gilmore -- Kpreps)
Hesston advanced to the state semifinals with a 38-26 road victory over Phillipsburg. The Swathers’ victory snapped Phillipsburg’s 18-game win streak and eliminated the reigning Class 2-1A champions from the 3A playoffs. Meanwhile, Hesston has now won eight straight games since a 1-2 start to the season.
Phillipsburg rushed for more than 350 yards and outgained Hesston by nearly 150 total yards, but the Swathers used a big special teams play and added defensive score to provide the difference. The Swathers were able to force three Phillipsburg turnovers.
Trailing 14-12 at halftime, Hesston’s Zach Vogt returned the second-half kickoff 85 yards for a touchdown to give the Swathers the lead. Phillipsburg answered with a John Gower touchdown run to retake a 20-18 lead mid-way through the third quarter.
A short Parker Roth touchdown run gave Hesston the lead back, and after forcing a punt, quarterback Zach Esau hit Cameron Cox on a 76-yard touchdown pass for a 32-20 lead.
Kirk Coomes’ touchdown run in the fourth quarter pulled the Panthers to within 32-26, and the Panthers got the ball back after stopping a Swather fake punt attempt. Esau, then provided the dagger by picking up a Phillipsburg fumble and returning it 35 yards for a touchdown and a two-score lead.
Esau passed for 250 yards and two scores in the game, hitting Cox on five completions for more than 140 yards.
Hesston will now host fellow Central Kansas League member Hoisington in the sub-state semifinal. It is the first trip to the state semifinals since 2003 when Hesston lost to eventual champion Conway Springs. Hoisington is in the state semifinals for the first time in school history.
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
Week 6 – Frontenac, Spring Hill, Thomas More Prep, Topeka Hayden
Week 7 – Dighton, Goddard, Lakeside-Downs, St. Paul
Week 8 – Hays, Lawrence Free State, Ottawa, Pratt, Riverton
Week 9 – Blue Valley Southwest, Larned, Onaga, Wichita Northwest
Week 10 – Girard, La Crosse, Republic County, Shawnee Mission North, Weskan
Week 11 – Hanover, Hesston, Jefferson County North
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