Get in the Game: Spring Athletes Gear Up with Expert Advice

As recommended by Mr. Betz, tennis champ Lola Rieke (10) practices shoulder stretches. If she keeps consistency, then her injury risk will be less. Photo credit: Ada Missal (11) 

Betz’s Tips for Success 

Advice from CHS Sports Medicine teacher Mr. Betz: 

• Baseball & Softball: Start throwing early to warm up and strengthen shoulder and rotator cuff muscles. 

• Track & Field: Research proper footwear to prevent injury later in the season. 

• Soccer: Focus on conditioning and strength training to prevent early muscle fatigue and injuries. 

• Golf: Work on shoulder mobility. 

• Tennis: Stretch and strengthen shoulder, elbow, and wrist motions. 

As winter sports conclude, spring athletes are returning to fields, courts, tracks, and gyms with a focus on upcoming events. Tryouts and practices are underway for sports including baseball, softball, soccer, track and field, tennis, and golf. Coaches report high hopes for league, district, and even state titles. 

Golf 

The high school golf team is preparing for a successful season. While formal practices have not yet begun, early training has been ongoing for weeks. Due to weather and course conditions, players have been practicing on nearby golf simulators to work on fundamentals such as stance, alignment, posture, grip, and swing sequence. 

“We go to Alpines Gym to practice chipping and putting… I go to the simulator at the Leavenworth golf course,” said golfer Deagen Dahlstedt (11). 

Softball 

Softball requires practice and repetition of swings, hitting, pitching, catching, and stances. The team meets weekly in the auxiliary gym for dynamic warmups, elastic band stretches, and skill drills. 

“Working on the fundamentals is the most important part,” said Evelyn Sohn (11). 

“Working on the fundamentals is the most important part,” said Evelyn Sohn (11). 

Players practice batting, ground balls, pop-fly catching, and long-distance passing to improve consistency and accuracy for the season. 

Baseball 

Similar to softball, the baseball team has been focusing on both physical strength and skill techniques. 

“We’ve been having scheduled weight room and open gym sessions, player-led. It’s good for team bonding and skill progression,” said Connor Schoenwald (12). 

The team participates in multiple weekly weight sessions and open gyms. Open gyms include hitting off a tee, throwing exercises, and conditioning to support base running. 

“Consistency in reps for all exercises is very important,” noted Teddy Everson (12). 

Track & Field 

Cascade introduced a zero-period weights and conditioning class this year, taught by track coach Carl Haberberger. Athletes who took the class maintained fitness over winter, preparing for the track season. Now, Haberberger hosts voluntary weight sessions to help athletes start the season strong. 

“We do sprinting, lifting, plyometrics, and general athletic activities,” said Haberberger. 

“I go to the track a few times, I sprint and go through starting motions,” said Zoie Burpee (11). Other athletes also maintain their routines through weightlifting, sprinting, and jumping to stay in peak condition. 

Soccer 

The boys’ soccer team has hosted open gym scrimmages one to two times per week throughout the winter to increase ball touches, team coordination, and bonding. Players’ goals include individual improvement and competing at the state level. 

“We go to open gyms and scrimmage,” said Max Speigel (12). Players also practice conditioning and ball drills at home or through club soccer leagues in Wenatchee to sharpen skills and gain experience. 

Tennis 

Tennis players have focused on individual practice. Many set up nets after school to practice techniques, serve consistency, and game-like scenarios. 

“I set up nets on the North Road courts and practice game-like scenarios with previous players and coaches,” said Lola Rieke (10). When nets are unavailable, players practice in gyms or on netless courts to maintain consistency and simulate match conditions.