Oahu Interscholastic Association | 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

   
Than basketball season started and at first I joined the sport to stay
in shape. The season was going smoothly and our team proved to be worth
challenging.  Our rival was Farrington and we met them at the
championships.  That game was the turning point of my life. I got hurt
and tore one of the major ligaments in my knee. Being oblivious to the
fact that perhaps I just might need medical attention I neglected to
put much thought into it until I went to the doctors. I was told that I
wouldn’t be able to play for a year and that my knee would require
surgery.

    It was as if someone told me that my heart would
stop beating for a year! Perhaps the doctor should have said just that,
because sitting out one whole year would keep me behind. I would have
to sit out my whole sophomore year and I would have to work extra hard
to be back up there.  It was a preposterous idea to even try and
comprehend, but it was to no avail my knee had temporarily impeded my
chances of playing for a year.

    The whole year I was out I
had my surgery and couldn’t walk for two months. It was a trying time
of excruciating pain and the worst two months of my life. The rest of
the year I had to go through rehab to strengthen my knee. The surgery
left me with a new found fear for playing.  I was worried and scared to
move a certain way in case I make matters worse for myself. The game I
once played so passionately became a mental game for me. It took me a
long time to get back into the swing of things. Every night for months
I went running to try and get back into shape with constant lifting of
weights to continue to strengthen my knee.

    Before going to
volleyball tryouts for my junior year, I had to get clearance from my
doctor. I was told that I had to get a customed-made knee brace that
would cost me a thousand dollars.  It was one that I would have to wear
every time I was involved in any physical activity. Although the brace
made me feel handicapped, I struggled to scrutinize ways of playing
with the huge brace that made me look like I had another leg connected
to my knee.  However, my desire to play was greater than the feeling of
looking handicapped.

    Volleyball tryouts came around and my
coaches told me to take everything slowly and not to rush right back
into sports. The volleyball season was good but not the best for me.
Wearing the brace made me look feeble in the eyes of my coach, and as a
consequence I was treated the way my knee looked – handicapped! I
wasn’t able to play much and it really affected me because I wasn’t
able to play to my potential. The same thing happened with basketball
where I still wasn’t given the opportunity to play up to my potential.

   
The summer leading to my senior year I worked even harder. I was
determined to prove that I could play just as good as any player on the
team without any physical challenges.  I went to the Reno volleyball
tournament then to volleyball camps and came back to Hawaii right in
time for volleyball tryouts.  I had to make an impact because it was my
last year. My volleyball season became the season where everything was
as I pictured, hoped and prayed for.  I started every game and played
the entire game. I was the team captain, I made the Hawaii-state
All-Star team, received the most inspirational player, and our team
took second in OIA and fourth in the State of Hawaii.

    After
volleyball season, basketball started. My basketball season also turned
out to be just as I had wished for. Although we didn’t make it to
states, I was just happy that I was able to contribute to my team and
got good playing time. I was the team captain, named the “impact
player” of the game for Oceanic cable and invited to play in the Mufi
Hannemann Jamboree.  It was an invitational all-star tournament for top
players from high school and college levels in the state of Hawaii. It
was a great experience for me.

Address:  55-666 Kamehameha Hwy., Laie, HI 96762

Email: galeait@polynesia.com

School:  Kahuku High & Intermediate School

Parents: Tipa & Taliilagi Galeai

Volleyball Experience: 7 years school and club

Other Sports Played: Soccer and Basketball

Athletic Honors: Lettered three years in basketball and volleyball. All-star in volleyball. All-star in basketball, most Inspirational volleyball player. Basketball impact player. Team Captain for volleyball and basketball.

Tournaments:2002  Junior Olympics, 2003 Junior Nationals, St. George Elite, UC Davis, Las Vegas, Reno, Aloha Region and South Pacific tournaments.

Clinics: Aloha Region, Junior Nationals, South Pacific.

Height: 5’11”

Interest: Sports – basketball & volleyball, hiking, biking with friends, boogie boarding, jumping off Laie point, working at kapaka farm with dad.