football; 40 yard dash; 40 yard dash training; speed training; football training; training; squats; squat training

Safe Strength & Conditioning Training For Young Athletes!

Parents often have many questions about strength and conditioning for their children, which mainly stem around their concerns about whether it is safe for their child to undergo this type of training. Some common questions are:

Is it safe for my child to resistance / strength train?
My child won’t be lifting heavy weights, will they?
I’ve heard resistance training can stunt my child’s growth, is this true?

Here at SST Burlington we like to educate our parents on the misconceptions surrounding strength training for youth and point them in the direction of resources that address their concerns. The National Strength and Conditioning Association (NSCA) has recently released a position statement on resistance training for youth. This position states 7 Key elements regarding resistance training for youth:

1. A properly designed and supervised resistance training program is relatively safe for youth.

2. A properly designed and supervised resistance training program can enhance the muscular strength and power of youth.

3. A properly designed and supervised resistance training program can improve the cardiovascular risk profile of youth.

4. A properly designed and supervised resistance training program can improve motor skill performance and may contribute to enhanced sports performance of youth.

5. A properly designed and supervised resistance training program can increase a young athlete’s resistance to sports related injuries.

6. A properly designed and supervised resistance training program can help improve the psychosocial well-being of youth.

7. A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence.

While the key element in all of the benefits that youth can gain in resistance training are accompanied with a properly designed and supervised resistance training program by a trained professional, the NSCA largely dispels a lot of our parents concerns around resistance training for youth and states a lot of the associated benefits that can come from resistance training.

Programming for youth athletes should be done by a qualified professional, who understands pediatric exercise physiology, and the program needs to be tailored to the individual youth athletes needs, based on an assessment of their movement competencies. Focus should also be on movement and proper lifting technique, where proper and age appropriate progressions are followed.

If you are still wondering after the NSCA’s position statements (along with 7 other worldwide associations who have published position statements advocating for the benefits and safety of resistance training for youth) if it will stunt your child’s growth, the answer is no, as long as the above criteria are met.

A properly designed and appropriate program will help to build bone density and structure, along with building the neuromuscular system. In development, youth is actually a great time to build bone density and structure, and the fears that resistance training would injure growth plates of youth is not supported by any scientific papers or clinical observations. Furthermore, when discussing injuries, resistance training is a lot safer (in terms of injury rates) than the sports are youth participate in and is a great way to help prevent injuries that occur in sport, by learning movement and gaining strength.

Let’s go over some of our common questions and concerns again:

Is it safe for my child to resistance / strength train?

YES! Provided they are following a supervised, age-appropriate program, designed by a professional with experience training youth.

My child won’t be lifting heavy weights, will they?

POSSIBLY! If it is age appropriate for the youth, and they have followed proper progressions and have technically sound form… remember bodyweight is a key form of resistance that all our youth athlete learn how to handle before we add any external resistance. Resistance does also not always mean heavy barbells and weights. Resistance can be medicine balls, pulling sleds, appropriately sized machine weights etc.

I’ve heard resistance training can stunt my child’s growth, is this true?
NO! There is no evidence to support this claim, provided again the program is designed by a professional with understanding of pediatric exercise physiology. This is actually a great time to help our youth build strong bones and get other benefits of resistance training including preventing injuries and improving sport performance.

If you still have concerns regarding resistance training for youth I urge you to checkout and educate yourself by reading the NSCA’s position statement on resistance training for youth or likewise come into our SST Burlington location to talk to one of our qualified coaches you can ease your concerns and talk to you more about the benefits of resistance training for youth.

Click Here to request a complimentary demo session and see how we prepare our young athletes for peak sports performance.

References:

Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 23, S60-S79.

Acceptance of a problem – Are you coachable?

I personally think that any athlete can come into the gym, pick up some weights and lift. That is truly not hard to do, if you are the least bit dedicated to your craft. Where I find the difference lies in traning an athlete is there ability to be coached and listen to the advice that they are given. There is a reason professional athletes have a training staff, because they not only need direction but they want to be told how to get better! There is one trait I can see in every great athlete…. the desire to be coached! Below you will find my key point on being coachable!

Acceptance of a Problem – The only way to truly fix something, is to first admit that it is broken. You as an athlete are training because you are trying to get better. Don’t act like you have everything accomplished already!
Reaction to Criticism – When your being coached, there is nothing worse than arguing when your doing something wrong! If you don’t agree with something, that is fine but there is a certain way to ask the question of why is this or that being done.
Changing of Mindset – The biggest tool any athlete has is their brain! If it is used in the right way. You need to allow coaching to happen, take the criticism and ask yourself questions! This is the true definition of an athlete, someone that can process information about their body, good or bad! Having a clear mindset of always understand why your doing something and how to do it is so undervalued!
Performance – The reason why you are being coached is so that you get better at your craft. One of key points of being coachable is using the tools that we have given you to become a better athlete. Most importantly not going back to your ‘old ways’ before you made changes.
Desire – Training at a high level is not easy. Especially if you are constantly trying to get better, it is an uphill battle that never stop! If you are an elite competitor you will never hit the peak of your game, because you will always want more. The only way this is possible is with high level coaching and letting people help you!

Having a coach is just like having a mechanic you trust, you’re always going to listen to their advice even if it is something that you don’t want to hear! People who are afraid of criticism never make it to the top, because they think they are the best and they simply aren’t! Elite people get better at what people say they are deficient in and make that a strength! If you can take one thing from reading this blog; just listen to the people who are trying to help you! Even if you don’t agree, it will make you a better person and athlete!

If you want to be Coached by Coach Jamie, CLICK HERE to sign up for his upcoming Big man camp!

Know your stance!

There is an old adage, “if you start wrong, you’ll finish wrong.” This is the truth! In all sports not just football everything starts with your stance. Think about this without a proper stance a sprinter cannot get out of the blocks properly, without a proper stance a baseball player cannot hit for power. The same argument can be made for and OL having some sort of blocking responsibility, without a proper stance you are going to sacrifice speed and power off the LOS.

Here are a few tips that I will give you to have a better stance that will help you be more efficent getting off the ball, and strike you opponent with more speed and power!

Width of Base

The width of your base is dependant on the frame work of your body. Someone who is really tall will have a wider base, than someone who is shorter, it’s just simple math. My basic rule of thumb is this, as long as you dont go more than 3 inches on either side of your shoulder structure, you are most likely in the green zone. This will allow you to be ‘wide’ enough to play with power, but also give you coil in your legs to change direction.

Angle of Feet

The angle of your feet in your stance is so darn important, this is the step most young kids dont understand. When you watch pop-warner and see young OL coaches teach “stance” they often tell thier kids to have thier feet pointing “north-south.” For the pop warner level this works, but when you get older and have to change direction with power this will not work. I like to use the hands of a clock as a coaching point for my guys. If we were coaching up a right handed stance, the Left foot our post foot would be tunred to abotu 10:30. Our right foot would be turned out a little more at about 2:00. Have your feet turned out ever so slightly will open your hips up, and it will allow you to play lower and with more power and speed.

Upper Body Posture

The posture in our upper body is just as important as that in our feet and legs. You want to be rigged through the core, but lose at the shoudlers. You chest needs to be up, with your head ever so slightly back. This upper body posture is so imporant because it will allow you to have an airplane take off effect, giving you thrust and power up and through your opponent!

At the beginning of the blog we had a picture of Quenton Nelson; arguably the best OL in the NFL right now and his pre snap set up has all three of the features that I just talked about! There is a reason why the NFL guys set up like this! Come to the Big Man Camp, and I will teach you why!

CLICK HERE TO SIGN UP FOR THE BIG MAN CAMP!

Did DK Metcalf stunt his growth?

I am just watching the NFC Wild card game and DK Metcalf’s record day.

Metcalf is a 6’4 220 lb chiseled wr whose father had him start lifting at the age of 6!! Yes you read that correctly. 6 years old and lifting weights…did it stunt his growth…NO! In fact research shows that 77% of people who lift weights at a young age are the tallest in their family

2. Young athletes who train with weights are hurt much less then kids who don’t lift weights

3. Strength training is safe for kids as long as it is personalized and supervised

4. Strength training wil increase a young athletes mobility

5. Will strength training guarantee you a scholarship or play pro….no but I can assure you if you don’t you will have much less of an opportunity!

Now be like DK Metcalf and squat 100bs at the age of 6!!

If you want to get jacked try my 8 week speed /strength football program

DAWGMODE!

Coach Larry Jusdanis

SST BURLINGTON

To read more on this subject … CLICK HERE!

To sign up for our upcoming winter speed and skills camp (peewee and Bantam ages) CLICK HERE!

How to Develop Speed in your football players? Coach Dawg tells you!

FUNCTIONAL APPLIED SPEED TRAINING (F.A.S.T)

The SST “F.A.S.T” 8 Pillars for Developing Speed Part 1

What is the Holy Grail of all sports performance? SPEED! Learn methods of training other than the ordinary A and B skips for speed development. Is there anything more rewarding than watching one of your athletes run sub 4.5s in the forty or vertical jump over 35 inches at an NHL camp?

When an athlete starts training with SST, the most common question is, “Will I improve my speed?” Of course, we are honest and tell them that not everyone has the genetics to be a 100m champion and that they should set their expectations to be realistic. However, most athletes haven’t even scratched the surface of their potential. At SST we have our 8 Pillars to improve an athlete’s speed. If an athlete can improve one area there will be some improvement in their speed … but if they can improve them all, the results are outstanding!

Football Camps 2019 – Register now!

The SST “FAST” 8 Pillars for Developing Speed include:

Body Composition
Strength and Power Training
Flexibility
Technique
Functional Strength
Overspeed and Resistance training
Plyometrics
Lateral and Agility

In this article we will touch on the first four pillars that are your foundation, or base, of your athletic triangle:

1. Body Composition

If an athlete is carrying too much body fat, their speed will be limited. Think about this for a second … put on a weighted vest with only 10lbs and perform a sprint … big difference! Yes, due to the fact that you are carrying DEAD WEIGHT!

Every sport (and even different positions in the same sport) has its own range for optimal body fat. An Offensive Lineman and a hockey center obviously have different physiques. The fact remains that muscle makes your body move, but fat slows you down. The way to improve body composition is through a clean diet and interval training. SST does not recommend rhythmical Cardio as it is counterproductive to speed development.

2. Strength & Power

Newton’s 3^rd Law of motion:

“For every action, there is an equal and opposite reaction”

Your ability to initiate force into the ground is what makes you fast! The first 30 yards in a sprint is directly correlated to your strength levels and how much force you can produce into the ground. The term relative strength refers to your strength levels compared to your body weight. This quality of relative strength is most relevant to speed because it refers to your ability to move your own weight the fastest. Relative strength is so important because increasing absolute strength without any regard to body composition does not guarantee increased speed. An example is a powerlifter who generates a ton of absolute strength with no care for their own body composition nor the speed of the movement. We want FAST athletes not just big and strong. Think of it another way … we can make a huge car with a bigger engine but wouldn’t it be better to keep the car weight the same and increase the horsepower of that engine?

If we can produce more power into the ground, our equal and opposite reaction will be our athlete moving faster across that ground! Thus, being on a structured, periodized strength training program will go a long way to increasing your speed. Make sure that you plan your program properly around generating more force and eliminating weak links in your kinetic chain!

3. Flexibility

Flexibility is often the most overlooked aspect of speed training. If you ask a 16-year-old athlete if they work on their flexibility, they’ll usually tell you that they stretch before practice. Research has actually discovered that static stretching before a workout or game decreases speed! Sayer, et al discovered that there was a significant difference in the acceleration phase between the stretch and non-stretch groups. What is the acceleration phase? … it’s the part of a sprint when a player goes from a standing start to full speed – somewhere around 20 meters. The study also found that static stretching diminishes maximal velocity! It was discovered that an athlete could lose up to 0.39 seconds after static stretching and with sprints lasting only 4-5 seconds, this is SIGNIFICANT!

Static stretching is not what we refer to when we say flexibility training. Our athletes take 10-15 minutes before workouts or speed sessions performing dynamic flexibility and mobility drills.

We, at SST, have come up with BAND DYNAMIC PNF stretching. After a 10 minute warm-up, band stretching should be performed for 10 minutes prior to the workout. Hold your stretches for 6-10 seconds, and try and hit as many different angles as possible to work on different muscle fibers. You need to spend 5-6 days a week trying to improve this area.

4. Technique

Many coaches out there will spend most of their time on this quality and yes, it is a very important pillar, but it is not the be all and end all that some coaches think it is. Over the years I have spent a majority of time on technique neglecting other base qualities and my athlete’s performance suffered. As strength coaches, most of us will not be working with 100m Olympic sprinters, this technique should not be overanalyzed with athletes such as hockey players, football players, soccer players, etc.

It is, however, important to learn proper running fundamentals for both straight ahead speed, as well as for changing directions. If you are wasting movement you’re wasting time, so spend some time with a coach who can correct your errors. It is a waste of time to go out and practice running if your form is wrong. Remember it’s not practice makes perfect … its perfect practice makes perfect.

Larry Jusdanis is the owners of Sports Specific Training Burlington. SST has trained thousands of athletes from a variety of sports. SST’s no-nonsense approach to training has been used by thousands of athletes from a variety of sports all over the nation!

Resistance Training for Acceleration

Sprinting has been described as consisting of a series of phases: an acceleration phase (typically the first 10 metres), a transition phase, and a maximum velocity phase. For sports such as soccer, rugby, football and basketball, maximum velocity is not always attained, and repeated short sprints are more common. Taking this into consideration, the ability to develop speed in as short a time as possible (acceleration) may be of high importance to many athletes. It has been proposed that acceleration and maximum velocity are relatively separate and specific qualities.

An athlete’s ability to accelerate his or her body during sprinting is dependent on several factors. These factors include technique and the force production capability of the body, in particular the leg muscles. It has been shown that the technical aspects may have less importance for the acceleration phase of performance than for a typical sprinting event. For example, in many sports the athletes have to accelerate from a lying or crouching position, from landing on 1 leg and pivoting, from catching a ball, and so on. Therefore, the force capability of the muscle may be more important in improving acceleration of the athlete. This point was supported by R. Mann in his publication titled “The Elite Athletes Project: Sprints and Hurdles.” which stated that the ability to perform well in sprints over short distances is dependent on the ability to produce large amounts of force at crucial times.

A variety of methods are used to enhance force output. These methods include resistance training, plyometric training, and assisted and resisted sprinting techniques. For this article we will focus on resisted sprinting which involves athletes sprinting with added load. This load can come in different forms: weighted vests, sled-sprints, uphill sprinting and limb loading. More specifically, this article will focus on the towing of weighted devices such as sleds which is the most common method of providing towing resistance for the enhancement of sprinting.

It has been shown that the use of towing as a form of resistance may increase the load on the athlete’s torso and therefore require more stabilization. This training stimulus may increase pelvic stabilization, leading to a positive effect on sprint performance. Increased torso loads also cause an increased upper-body lean and increased thigh angle at both the beginning and the end of the stance phase. This increased thigh angle reflects the increased need for force production during the prolonged stance phase.

It is important to note that sprinting speed should not be decreased by more than 10% when adding resistance; adding too much resistance may alter running kinematics in ways that are not desirable. It is also maintained that sled-sprinting should not be employed when the desired training effect is neural (i.e. maximal velocity). Sled-sprinting is an effective method for a metabolic training effect (i.e. acceleration). Due to evidence that only the first 10 metres of a sprint have been designated as the acceleration phase, it is suggested that sled-sprints should be performed for distances no longer than 10 metres.

S.S.T. holds that a well implemented speed program should include a variety of methods to achieve desirable results (i.e. resisted sprints, assisted sprints, unassisted sprints and resistance training). Also, methods such as resisted and assisted sprints should be used sparingly, such as in the final or next-to-final block of an athlete’s periodized program.

To find out more information regarding SST’s upcoming Lightning camp please visit our website at www.sstcanada.com

How to improve your 40 yard dash- Part 1

If you want to go places in football, then you had better work on your 40 yard dash. While the forty yard dash is probably the most overrated test, it’s also the test that most coaches rely on when scouting a player. Given the emphasis that is placed on this one test, I am surprised at how many athletes come to combines and camps unprepared. I see athletes wearing the wrong shoes or the wrong clothes and I can tell that many of them don’t know the proper starting technique or running mechanics. Furthermore, it’s obvious that most players haven’t done any effective speed or strength training leading up to the big day. I tell my athletes that they have to consider the forty yard dash as a job interview that could land them a scholarship or millions of dollars when their stock goes up in the draft. Remember that first impressions mean everything, so plan ahead and be prepared to run like a professional. Don’t get me wrong, running a great 40 yard dash doesn’t mean that you’re automatically a great football player, but it will turn heads and give you the chance needed to show universities or professional teams what you can do on the field.

When training for the 40 yard dash, players tend to forget how important it is to be STRONG! I have yet to see a weak player run a great forty yard dash. As a Sports Performance Coach I know through personal experience that players who speed and strength train on a continuous basis will experience dramatic gains over those who only focus on speed training. One athlete who followed SST’s 12-week speed and strength training program went from a 5.05 to a 4.62 at the National football combines this year.

There are three main factors that SST considers when designing a strength training program for football players who want to decrease their forty yard dash time. First, we assess the player’s experience and abilities. Factors such as age, previous training experience, fitness level and amount of time available for training are considered. Next, we evaluate the player’s 40 yard dash to determine weaknesses. Do we need to improve his start, decrease his ground contact time or work on reaching maximum speed? Lastly, we focus on strengthening the player’s weakest muscles. As a general rule SST has found that football players tend to have weak lower back, hamstring and VMO muscle (VMO, or vastus medialis, is the teardrop muscle found on the inside of the quadriceps), therefore for the purpose of this article we will highlight , what we believe to be, the top six exercises designed to strengthen these muscles.

In Part I of this two part article, I will explain the first three exercises: snatch grip dead-lifts, tire flipping and Olympic lifts and their derivatives. These exercises strengthen lower back and hamstring muscles which are key components for achieving maximum speed.

Exercise #1 – Snatch Grip Dead-lifts

If I had to choose only one strength training exercise to improve a player’s 40 yard dash time, I would pick snatch grip deadlifts because they work the entire posterior chain (lower back and hamstrings). Snatch grip dead-lifts are a bit different than your traditional deadlift in that they recruit more of the hamstrings due to the angle of the trunk and a wider grip.

Results: improve start, increase maximum speed

Description: Starting position- feet are shoulder width apart. Grip is wider than your traditional grip. Elbows are turned out. Shoulder blades are retracted. Knees over the bar. Chest and shoulders over the bar. Lower back is arched. Initiate lift with hamstrings and lower back. Maintain lower back arch throughout. Keep bar path straight.

Variations: snatch grip dead-lifts off a podium, snatch grip dead-lifts with chains and traditional dead-lifts.

Exercise #2 – Tire Flipping

Tire flipping is not your traditional weight room exercise but it’s a functional way to develop the posterior chain (lower back and hamstrings). This is a grueling exercise that has lot of return for its effort.

Results: improve grip strength, decrease 40 time (after 12 weeks SST athletes decreased their 40 time by up to 3 tenths)

Description: Start in a deadlift position and grab the tire from underneath (fingers under the tire). Lift the tire using your legs and pop your hips forward. Flip your hands around (palms on the tire) and push the tire away from you in an explosive manner. You must keep your back arched throughout the entire movement to prevent lower back injuries.

Exercise #3 – Olympic Lifts and Derivatives

Olympic Lifts consist of power cleans, hang cleans and snatches. These exercises must be done explosively which means as fast as possible. The amount of weight doesn’t matter as much as the speed of the bar. Of all the Olympic lifts the snatch uses the most muscles in the body. People tend to shy away from this exercise but I have found it to be the most effective and easier to teach than cleans. In order to achieve maximum results and avoid injury it’s important to employ proper technique and use the right weight when performing Olympic lifts. If you are not familiar with Olympic lifting and their derivatives call your local weightlifting club or email me at sst@sstcanada.com

Results: faster starts and less ground contact time

Description: An explanation of hang snatch from thigh will be provided because it is the most applicable. Starting position – feet are shoulder width apart. Grasp bar with hook grip. To determine the distance between hand placements measure your elbow to elbow distance with arms straight out to sides. From this point move the bar explosively from thighs by extending the hip, knee and ankle joints in a jumping action. This is also known as “triple extension” of the joints. Keep the bar close to the body. This is a very important element and should be perfected. At maximum plantar flexion (up on the balls of the feet), shrug the shoulders, flex and pull with the arms. Pull the bar as high as possible. As the bar reaches maximum height, flex and then rotate elbows around and under the bar. Then fully extend the elbows and lock the bar overhead. Catch the bar with knees and hips flexed and squat down slowly and under control. The hang snatch is a complicated exercise that should only be performed in the presence of a qualified coach.

In Part II, I will explain the remaining three exercises that focus on increasing VMO strength: squats with chains, wobble board split squats and sled dragging. Strengthening the VMO muscle will help decrease ground contact time which is vital in order to increase speed. The less time a player spends on the ground, the faster he’ll be!

Larry Jusdanis is the owner of Sports Specific Training Inc. SST has trained thousands of athletes from a variety of sports. SST’s no nonsense approach to training has been used by thousands of athletes’ from a variety of sports all over the nation!

Larry Jusdanis

Owner, Sports Specific Training

Sstcanada.com

Director of the National Association of Speed and Explosion (NASE)

Mercer T- CFL COMBINE Blog 2!

I knew that the road to pro football would be full of sacrifices. That’s why I left home to play high school football in the States, then went to the U of C. I knew that I would have to push my personal limits, on and off the field. The next step is no different. I’ve chosen to work with one of the top trainers and have surrounded myself with people who will help me achieve my ultimate goal. This blog is my journey and I’m happy that you are following it with me. I felt that it was important to tell you where I was, before we go on this journey.

I know that training for the combine will be a gruelling test. It’s why I felt like I needed SST at my side.

Could I train on my own? Sure, but I’ve been working with Larry for several years and he’s proven to be one of the top strength coaches in North America. He gets it and he gets me. He knows the road I’ve travelled and where I want to be. Training for the combine is more than just getting bigger and faster – it’s about mastering the combine drills. I’ve got just over 2 months to prepare and I’m going to work every minute!

My first week back to training was a sore one, it was filled with drop sets of bench press and 10 sets of 8 second eccentric squats. On the running side I have been stressing the technique of my stance and start. There is no better person to be working with than Larry.

Mercer T

U of C

SST Athlete News- Player of the week and OPC starts!

Congrats to SST Milton athlete Madison Taylor who is Northeast 10 Conference goalkeeper and rookie of the week!

click here for full article

SST Linebacker U is looking good…both Michael Moore and Luke McQuilken each had 7 tackles in their tough loss vs Laurier

QB U members Eric Morelli and Nate Hobbs squared off in Kingston with Eric leading his team to a tough win!

QB Canada member Nathan Rourke is still tearing up the the high school loop in Alabama- He has thrown a whopping 44tds!

The #1 ranked Dinos are being led by RB Mercer Timmis and Wr Brett Blaszko..Brett scored his first td of the year in their big win on Friday night

SST Long time hockey player Andrew Campbell and Tim Brent Squared off in Philly yesterday…Soupy – the Marlies Captain got the best of Tim’s team with a 3-1 win yesterday

SST’s first ever 7 on 7 Camp was a true success…the competiveness was exceptional with all of our athletes! Great coaching and athletes equal success!

The largest all-star football game in Canada started this weekend with tryouts in the GTA and Ottawa- huge numbers at both camps- should be some great games in May 2016

OPC West and Halton – Peel start this weekend in St Kitts and Burlington

To register- CLICK HERE

SST Monday Morning Athlete News! SST LBs step it up!

What a great weekend of sports! The Jays Are in…my Angels are out…the Cats lose on the last play vs the Stamps….My Miami Hurricanes can’t get over the hump….Bills lose with 17 penalties!

Lets start with Friday night lights in Burlington…Nelson avenges last year’s loss to Assumption with a 13-7 win…Nelson created 5 turnovers and blocked 2 punts on their way to their victory

Dom Mandalfino once again showed why he is a top recruit….Ben Cowman an underrated DL from Nelson should be on all CIS scouts list….A tall, long athletic player who just makes plays.

Nelson OLINE- led by Patrick Spelman and Riley Littlejohn grounded out the clock in the 4th for the victory

QB Canada star and top 5 player in Canada Nathan Rourke is tearing it up in Alabama- in 7 games Nathan has thrown for 27 tds!

SST Linebackers tear it up- Queens huge upset of Guelph was led by Michael Moore and Luke McQuilken- both had 5 tackles each and an INT!

How about the longest play ever in Queens history…QB Canada star Nate Hobbs throws a perfect dime for a 108 yard td!

Click here to see!

Jordan Lyons continues his possible run to OUA rookie of the year with another 87 yards and another td!