At Good Counsel, the start of the winter sports season is a showcase of talent, but it is also the culmination of a months-long journey. To perform at their best, athletes must train relentlessly in the offseason while balancing their schoolwork and maintaining a healthy diet. This demanding path requires discipline and sacrifice, a challenge made possible through the guidance of their coaches. From the basketball courts to the swimming pool, the story is the same: the goal is to win a championship, but to win it all, it must start before the whistle blows. 

Getting athletes in shape for the season is no easy task, especially for the Boys’ Varsity Basketball team. But, with Coach Kissal “91, they were able to be ready when the season started using his training methods. Before the season starts, the boys’ varsity basketball team follows a rigorous “3x times per week strength and conditioning program with emphasis on joint mobility and

explosiveness,” Kissal explains. This lays the foundation for the season, but just as important as practices are the work needed outside of school, stating that, “They should train 6 days per week to compete at this level.” Recognizing the immense pressure on the student-athletes, the basketball team is provided with a study hall with a specialist in English and Math so they can catch up in their studies. 

For players like junior guard on the varsity boys’ basketball team, Jayden Spence “27, preparation and physical readiness blend with his personal routine. While his focus leans toward skill work, he never ignores his pre-practice and pre-game stretches to get his body ready. With the amount of work required to be great, Spence gets a lot of homework, but his strategy is to “ get my school work done early and not procrastinate,” Spence shares. “That way, I have nothing to worry about, and I can just focus on my game or practice.” His motivation is simple yet powerful, but he believes that the effort he gives “will pay off come game time.”

The pursuit is mirrored by the Girls’ Varsity Basketball team, under Coach Bourgeois, who is very focused on getting her players in shape for the season. For Bourgeois, a successful preseason is built on consistency. “Before any athletes go into their season, they should be in shape by doing cardio exercises daily. In addition, getting into the habit of lifting weights a few times a week is also beneficial,” she advises. She also says that what separates the great athletes from the average ones is their sacrifice during the holidays and over the weekends. Yet, Bourgeois understands that for student athletes, it is hard to catch up to academics while also getting ready for games and practices. “Academics always come first, always prioritize your schoolwork. A student-athlete is a student first. Managing the time that allows you to do both is the best possible scenario.” 

For Senior Captain Kaia Christian “26, the balanced philosophy is embodied. Her physical preparation is simple yet effective, involving “a static, dynamic, and partner stretch where I focus on stretching my hamstrings, calves, and the rest of my body to perform well.” Christian is in high-level classes while also living far away from school, so balancing sports and academics is very challenging for her. But her drive comes within: “My biggest motivation for training is just doing the best I can. I am a competitive person, and pushing myself is so rewarding.” Teammate Pandora Nah “27, a junior guard, follows her own warm-up: “a band stretch to help my calves and hamstrings. Afterwards, I do a dynamic warmup with my team, which consists of a lot of mobility work like high knees, jogging, and even lunges. I make sure I hydrate, eat properly, and get enough sleep before games.” Nah balances everything by managing her time carefully and planning to make sure that she has time every day to train by herself and get ready for the season. 

Beyond the court, the Swim and Dive team, led by Coach  Geoff Schaefer ’91 and Coach Jude Lozupone, who has previously coached five WCAC championship teams, demonstrates a deep-rooted commitment to the mission. For Schaefer, the separating factor is mental fortitude. “The dedication to the sport is the real measure of success.  No one ‘loves’ to work out for 3+ hours a day, but those who dedicate themselves to the long-term goal and do not cut corners find the podium easier than those who do not.” This means giving 100% in daily practice as well as putting in extra work builds a base for championship meets. Coach Schaefer is well aware that this schedule can be rigorous for some athletes, but Schaefer upholds a team principle: “School and family come first.  The motto has been in play since I was swimming here in the early 1990s.  We always push the learning center and academics.  Training can wait – hit the books!” 

Senior Swimmer Lauryn Popera “26 experiences this demanding dual life. Her week is a carefully orchestrated schedule of early-morning weight sessions, after-school practices, and late-night homework.  “I try to start my homework right after school to ensure I get it all done and still have time to go to practice. When I have to leave school for meets, I always do some schoolwork on the bus to make sure I am using my time efficiently,” she explains. It can be stressful to manage this schedule, but she stays motivated because of the culture of the team, she has fun no matter what, and she can’t be bored or burnt out from swimming. 

Now with the season gone by, the true value of the early morning alarms and the grueling reps was revealed. This was all just a warm-up for the season, but the real challenge came once the season began. The building blocks of a great season had been completed, but the job was not finished yet; all that mattered then was the result of the season. All that sacrifice was paying off; the only goal for the season was to win a WCAC championship and that goal was met by the GC Swim and Dive team. With the help of their coaches, the athletes were in their best shape to win a championship for Good Counsel.