I have spent most of my life doing sports. Since I was nine, I have had at least six practices a week. However, I did not ever really learn how to take care of myself with the intense training. I had my first injury at 12, a rotator-cuff tear in my left shoulder, from swimming. Then, when I was 16, I compressed my left ribs and tore my left-lat which is located in the shoulder area  from rowing. 
Compared to college athletes, many high school athletes do not have policies in place that protect them from over-exercising, dieting, and abusive coaching. These issues are also overlooked because high school athletes don’t receive the same attention as college athletes.
Even worse, these young athletes have yet to learn how to properly recover and rest their bodies, leading to a greater risk of sports-related physical injuries. Most of these injuries occur at a young age and can even get worse over time. In my case, my rotator-cuff tear later contributed to an injury on my lat (a large flat muscle on the back). 
The leading cause of sports injury is the specialization of a sport at a young age. Specialization of a sport is focusing on one sport all year-round. While specialization in a sport is crucial to skill development, especially for young athletes who dream of eventually committing to collegiate athletics or playing professionally, according to UCLA Medicine in 2021, the amount of injuries for children under 18 has greatly increased because of it. Specialization training plans usually entail frequent and demanding practices, using the same muscles all year round and allowing scarce opportunities to rest.
I started swimming competitively when I was six. I swam year round, which put a lot of pressure on the muscles that I used while I swam, especially my rotator cuff. Eventually, these muscles weren’t able to keep up, causing injury. When I had these training plans in  rowing, during the height of the season, I could no longer properly recover. I was always tired, and I started to create bad technical habits as a result of my exhaustion. These habits snowballed into injury. It was after this time that I learned the hard way that if I was going to be training this intensely, I had to prioritize my recovery.
Proper recovery is a skill that all athletes need to learn while they are going through rigorous training. With a demanding course load and practice schedule, getting the seven to nine hours of sleep which most studies and journals argue is the minimum is not always attainable. Despite this, there are other ways in which athletes can maximize recovery. If sleeping cannot be made a priority, athletes must prioritize stretching, active recovery, compression garments, massage therapy, and nutrition. 
   According to a Gatorade Sports Science Institute study in 2014, stretching is most effective when the right exercises are implemented. Dynamic stretching should be used when you are about to do a workout or play a game, and passive stretching should be used afterward. Dynamic stretching is when you have a higher heart rate because you are more active. Passive stretching is usually when you are laying or sitting down, and therefore do not raise your heart rate. Any physical therapy exercises an athlete may have should be conducted before and after practices and games. I now usually spend 30 minutes before practicing warming up through running, dynamic stretching, and physical therapy exercises. 
   Along with stretching, according to a Gatorade Sports Science Institute study in 2014, compression garments like KT tape create an “external pressure that reduces the intramuscular space available for swelling and promotes stable alignment of muscle fibers, attenuating the inflammatory response and reducing muscle soreness.”   
   Cold therapy is also proven to be very effective in recovery. Before races, my teammates and I will usually do a quick 15-minute ice bath to reduce swelling and muscle damage. Lastly, in terms of nutrition, athletes should prioritize carbohydrates, protein, and electrolyte intake during peaks of their intense training. 
Although adding these habits does not help you completely reduce an injury, it will help improve it significantly. In order to be our best, we must also exercise our abilities to take care of ourselves.



Athlete Health Corner: why recovery is crucial

 In the last few seconds of overtime, the ball hits the net and the girls varsity lacrosse team beats their rival, Allentown High School, as the clock runs out. This season, the girls lacrosse team had a record of 12-6. In the Colonial Valley Conference, the girls lacrosse team is ranked second overall. The girls fought all season for their wins, especially in a game on senior day with their cross-town rivals, Allentown High School. Despite being down for most of the game, in the last two minutes, the team was able to match Allentown's three-point lead and win the game 10-9 in overtime. 
   “No one gave up even when they thought it was over, we rallied and even if we had lost I would still be proud of the way we performed,” said girls lacrosse Co-Captain Kate Becker.
   Part of the reason the team is so successful is because of the unique team chemistry and culture. The girls lacrosse team consists of several traditions that create a supportive and motivating environment. When the new lacrosse athletes get into the varsity team, the girls already on the team visit the houses of new members to surprise them with welcome gifts. 
   Throughout the season, there are several pasta dinners and sleepovers that the captains host to create stronger bonds between teammates. The team also has pasta dinners the night before big games, and to help increase team spirit, there are often “psyches” before games. Some examples of their psyches might be dressing up with a theme, such as patriotic colors, or creating psyche bags for their teammates, which they use all communicate something they want in their group chat and their teammates surprise them with a gift. In order to create better relationships between all positions and junior varsity and varsity, there are squads. The squads are mixed up between levels and positions and they do several activities, such as scavenger hunts.
   “The squads have helped us become a more cohesive team, it really connects us between all positions and between JV and varsity,”  Becker said.
   Along with having a strong team culture and bond, the players on the team have also committed to top programs. Among them are Division III recruits as well as rising star underclassmen. Co-Captain Grace Rebak ’22 committed to Williams College, Kate Becker ’22  committed to Amherst College,  Sarah Glenn ’22  committed to UChicago,  and goalie Gianna Peloso ’22 committed to Colby College. Notable rising stars include Riley Devlin ’24 and Phoebe Steiger ’24. 
   The team made several improvements this year, but not without setbacks. For example, there were several injuries, but the girls rebounded through hard work and a positive mindset.
   “At one point, I think we had five girls who were sidelined and couldn't play at all.  I would say it made us stronger, we had to work the hardest, because we were at a disadvantage”  said Coach Katie Federico.
   Despite the many injuries this season, the team was still able to be successful.
  “I am really proud of this season, especially how the younger girls on the team rose to the occasion. We had some really close games, and we would have not been able to push through the way we did without them,” Rebak said. 
   The girls lacrosse team shows that dedication, hard work, and a good team culture make a successful team.
   “Working hard is one of the team’s biggest strengths, everyone always puts their best efforts in, and this is something that we developed over the season. I think overall our biggest strength is how much we were able to improve, and how well we work together,” Becker said.


Girls Varsity Lacrosse dominates with a Strong Team Culture


Any social media user can attest to the myriad of fitness influencers online. With their well-conditioned bodies and seemingly perfect diets, a simple click on their profiles reveals pages full of enticing health tips. One week juice cleanses, protein smoothies, and vegan alternatives, are just a few healthy food trends. Within the last few years, using supplements to build muscle mass has taken over the Internet as one of the top fitness crazes. The popularization of supplements has contributed to the development of many inventive types of powders ranging from cookies-and-cream to cricket protein powder. Unfortunately, processed powders may not benefit athletes as much as the media claims. 

   There are different make-ups to every type of protein powder. As a foundation, protein powder can have different bases: whey protein, casein, milk protein, plant-based protein, or egg protein. Each of these protein powders in turn has a separate use: casein, egg, and milk are for longer absorption, whereas plant based and whey are for faster digestion. Allowing for versatility in one’s diet based on fitness goals, protein powders can be a convenient way to pack nutrients into a busy athlete’s diet. 

   “While protein powder is not a necessity to achieve your athletic and fitness goals, it can be a cost effective and tasty way to get in all of your daily protein. Whey protein, which is what most protein powders are, has the highest concentration of leucine, an essential amino acid that is critical to protein muscle synthesis,” said Matthew Ellsworth ’22, co-leader of the PHS Fitness Club.

   While protein powder does provide additional sources of protein in a cheap and useful way, it can harbor several health risks. According to Harvard Health in 2020, protein powders may include ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. Since protein powder is a dietary supplement, the Food and Drug Administration leaves it up to the manufacturers to correctly label and evaluate the safety of the product. With few studies conducted on the effects of high protein intake through these supplements, the content and long-term effects of protein powder aren’t fully understood. Earlier this year, a nonprofit group called the Clean Label Project released a report about toxins in protein powders. Researchers screened 134 supplement products for 130 types of toxins and found that many protein powders contain poisonous metals like lead and arsenic, as well as contaminants with links to cancer such as BPA (used to make plastic) and pesticides. 

   Maximizing protein intake can be accomplished through a rich and balanced diet that many athletes are able to achieve. And despite common belief, to maximize results, protein should not be the only food group that is consumed in abundance. Although varsity lacrosse player Theona Hsu ’24 likes an occasional protein shake, she does not like to use protein powder on a regular basis to achieve her athletic goals. 

  “The most important thing for me is hydration. On a regular basis, I usually drink at least half a gallon of water. Staying hydrated is really important in preventing injuries and staying healthy. In terms of food intake, I eat however much and whatever I want,” said Hsu. 

   Protein powders should be used in moderation for convenience and an addition to your already protein-rich diet, not as a substitution. A healthy diet should consist of 0.8 grams of protein per kilogram of their body weight, but that amount should increase for high performing athletes. According to Penn Medicine in 2020, vegetables and fruits should take up 50 percent of every meal. Fruits and vegetables provide carbohydrates, vitamins, minerals, fiber, water, and antioxidants, which work together to serve as energy, hydration, digestion, recovery, and injury prevention. Protein powder should be used as an additional form of protein while also maintaining the balanced diet above. 

   Though the media might hype the benefits of protein powder, there are many hidden harms. Though fitness stars with perfect bodies may claim to achieve maximum results from various powders, it is important to keep in mind that they may have monetary gains from promoting certain products. Ultimately, although an occasional protein shake may be a tasty addition to a nutritious, relying on it for health benefits could prove harmful in the long run. 

Athlete Health Corner: The truth behind protein powder

Kelly Curtis ’07 takes a deep breath as she kneels down on the Olympic ice track before her. With the crowd cheering before her, she sprints forward and slides straight onto her skeleton sled. Propelling up to unfathomable speeds of up to 120 km/h, Curtis flies down the skeleton track of her first Olympic Games. 

   As the first Black U.S. Olympic athlete ever to compete in skeleton, Curtis placed 21st in the Beijing Olympics women’s skeleton race. Prior to the Olympics, she placed 6th at the 2022 St. Moritz World Cup, clutching a qualifying spot in the U.S. Olympic team. 

   Growing up in Princeton, Curtis never thought she would be doing skeleton, let alone go to the Olympics. Nevertheless, as the youngest of four athletic siblings, she enjoyed playing all types of sports as a child, including basketball and baseball. 

   Aside from the opportunities to participate in athletics, her favorite aspect about being a part of her sport-loving family was watching the annual Penn Relays. Every year on Take Our Daughters and Sons To Work Day, her father, John Curtis, former NFL player and PHS Athletic Director of ten years, took her to the meet.
  “He would always take [me] to the Penn relays and watch the PHS girls [compete] in the 4x100 and 4x400. So I just always thought that’s what his job was: to go watch track and field everyday. Once I got a little bit older, I understood that his job entails a lot more than that, but I always just love that aspect of it,” Curtis said. 

   Curtis also enjoyed participating in the many conventional childhood activities that Princeton offers. In her downtime, Curtis would always find herself exploring the downtown area or watching sporting events at the university. She also looked forward to skating on Carnegie Lake in the wintertime, exploring Communiversity with her friends every April, and working as a lifeguard at the Community Park pool during summer break.  

   At PHS, Curtis was a two-sport athlete: a starting guard on the basketball team and a jumper and hurdler on the track team for all four years of high school. In her senior year, she became captain of both teams. Assistant Track Coach at the time and now Assistant Principal Rashon Johnson was introduced to Curtis when she was a senior and noticed her athletic capability and leadership asset.  

   “She was a hard worker, fun loving, and a good teammate. She was just one of those good students that left a good impression with pretty much everybody you came in contact with,” Johnson said. 

   Apart from being an avid high school athlete, Curtis participated in many programs that benefited the Princeton community. For instance, she served as class secretary junior year. Additionally, she was part of Corner House, serving on the Student Board in her senior year. As a student board leader, she started the Corner House All-City Dodgeball Tournament, one of the most popular school events at PHS today.

   “I started the [Dodgeball Tournament] because I wanted all my peers to have an event to blow off the steam right after all the AP exams,” said Curtis. “I was able to coordinate it to have it the day after all the big APs were done.”

   Closing out her senior year, Curtis was awarded the Athlete of the Year and the Girls Scholar-Athlete of the Year awards. She continued her track career during her post-graduate year at The Lawrenceville School, where she polished her skills as a well-rounded track athlete, setting her up to compete as a heptathlete collegiately. During her year at Lawrenceville, she racked up Prep A titles for long jump, high jump, hurdles, javelin, and still holds a school record in the triple jump. After a brief period at Tulane University, Curtis transferred to Springfield College, where her track career took off. She was a two-time Indoor New England Division III Pentathlon champion and earned All-American honors in the Outdoor NCAA heptathlon. 

   Among all the accomplishments, her most meaningful memory was winning the Penn Relays, coming full circle with her childhood memories.

   “I [had to] convince my track coach to let me go compete there because it wasn’t on our schedule. For me to just be able to compete there was an amazing experience. Then for me to win it, I was just ... overwhelmed,” Curtis said. 

   After her undergraduate years, she went to graduate school at St. Lawrence University, where she studied sports management and was an assistant track coach. Interested in exploring more of upstate New York, she decided to drive to Lake Placid and try bobsledding. After continuously getting invited back to slide, she was eventually recruited for the bobsled combine, a series of track-oriented tests to be recruited as a bobsled athlete. After eyeing the skeleton racers at the combine, at the age of 26, Curtis decided to try skeleton for the first time. 

   “I decided to switch because I enjoyed sliding the skeleton more. In bobsled, especially as a brakeman, it is pretty violent on the body... when I tried skeleton for the first time, I was like, this feels way better. It’s just a lot more fun and I have more control of my own progression,” Curtis said. 

   Skeleton is not a sport that can be easily mastered, but Curtis was one of the few that was able to excel in a short time period. Believed to be one of the most dangerous sports, skeleton racers need expert balance and control as they lie head first on a flat sled racing down an icy track. Within the first few years of her career, she won the North American Cup twice, qualifying her for the U.S. National Team. She attributes her smooth transition into the sport to her track background.

   “When I'm on the [skeleton] track I just try to be as explosive and powerful and fast as possible. All my track and field training as a very short sprinter trained explosiveness and speed, so I can transfer that over.You're just trying to get those same mechanics, it's just in a more extreme angle, like completely bent over,” Curtis said.

   However, her successes were not without challenges.

   “If you're looking to make an eight year commitment and not see family and friends for very important birthdays and holidays and [spend] your disposable income on a crazy sport, then come on, try it. I wouldn’t say it sacrifices, but it’s decisions that you have to make in order to be here and sometimes it sucks. But sometimes you make it to the Winter Olympics,” Curtis said. 

   For Curtis, making it to the Olympics was a dream come true. However, when the media announced her achievement of being the first Black athlete to compete in skeleton, Curtis received backlash online due to her biracial ethnicity — many online believed that she did not “look” black. In response, Curtis believes that both black and multiracial representation is significant to the development of winter sports in the future. 

   “A lot of people will look at me and they don’t see that [I am Black]. But I know that through the progression through my own family’s history, what I accomplished is a very big deal,” said Curtis. “Growing up, I didn’t see anybody that I knew [in the Winter Olympics] that had a similar background to me. For me to be able to come out and represent both sides of my heritage has just been a true honor.”

  Her successes, not just as a biracial athlete, but as a PHS alumna, have left a significant legacy in the community. Currently, in PHS’s Black History Month trophy case, her picture is alongside others who have influenced PHS students, such as Michelle Obama and Simone Biles. 

“What [Curtis] is telling people and [all] the students of our school is you can do it. You can follow your dreams. Don’t dream small, dream big. And if you do the work, you can make those dreams come true,” Johnson said.

    Along with being an accomplished athlete, Curtis is also a member of the U.S Air Force. She joined the Air Force World Class Athlete Program in 2020 after her teammate five-time Olympian Katie Uhlaender introduced it to her. The World Class Athlete Program allows soldiers to perform at their international level while also serving their nation in the military. Since 1948, 446 soldiers have represented the United States at the Olympics, earning 111 medals in a variety of sports. At Beijing, Curtis was the only Olympian who was part of the program. 

   “It’s been a true honor for me to be able to represent all the great service members. I’m really looking forward to working on base moving forward so that I can meet and learn more about my fellow wingmen,” Curtis said.

   In the future, Curtis hopes to continue both her skeleton career and her budding Air Force career. She has aspirations to secure a podium spot in the world championships next year as well as a spot at the 2026 Winter Games. When she isn’t training for skeleton, she hopes to spend time to work on the process of becoming a U.S. Air Force officer.  

   “I have just been so blessed to have a community and a family behind me that have been supportive since day one. And having a community like Princeton behind me has made this that much easier. For me to make the Olympics with only eight years [experience] wouldn’t have been possible without that community support,” Curtis said. 



PHS alumna Kelly Curtis flies high in her first Olympic Games

John Reardon ’22 looks at the clock with only five seconds left, signals for a teammate to pass the ball, and aims it at the net. Swish! Just as the buzzer sounds, he scores a three-pointer. 

   While Reardon has experience in many other sports, including playing soccer during his freshman year and being on the varsity lacrosse team all four years, basketball has always been his favorite. As starting point guard on varsity, the position usually reserved for the best ball handler and passer, Reardon specializes in making corner three-pointers. 

   Reardon has been playing club basketball since he was in seventh grade. While no one in his family was a big fan of basketball, his mom’s house was close to the Princeton YMCA, where he often played pickup games. Wherever there was a hoop and a court, that was where you would find Reardon. While the high school team is not a full year commitment, Reardon plays basketball year-round, either at pickup games or on a club team. 

    “I practice everywhere. I have a lot of friends that don’t go to PHS that will invite me to pick up games and stuff. So it’s kind of just whenever I get a call, I just go wherever the gym is that people are at,” Reardon said. 

   Reardon is influenced a lot by his teammates, most of whom are his close friends. When he was younger, he looked up to older teammates. Now, as a senior, Reardon hopes his younger teammates similarly look up to him.

   “He is a floor general and will get the ball to an open man. He is crafty and can finish from any spot on the court. He is able to [do this] because he works hard,” said teammate Henri Maman ’22.

   Besides his teammates, Reardon is heavily influenced by past and present basketball stars such as Allen Iverson and the late Kobe Bryant. Although there are no official captains on the varsity basketball team, John has stepped into the role by organizing extra practices, open runs, and even a fall league. Patrick Noone, the head varsity coach, praises him for connecting the team. 

   “He has a true love for the game, [and] you can always count on him to be there. He has strong relationships that he’s built with his teammates because of his leadership. He plays in different leagues and knows everybody around the area playing a lot of travel basketball,” Noone said.

   Although Reardon was at a disadvantage with his height, he put in the work to get ahead of those who had an advantage, and it paid off.

   “He’s grown a lot. He’s gotten bigger and physically stronger. He puts in more time than anybody. [His] shots, ability to drive to the basket, and defense [have all] gotten better,” Noone said.

   Like all accomplished athletes, Reardon has dealt with setbacks. Even when times get tough, he stays committed to his childhood aspirations and his teammates every time he steps onto the court. While it is not set in stone, Reardon plans to continue his basketball career in college. 

   “There have definitely been moments, even this season, where things [weren’t] going the way I anticipated them. … It felt like all the work wasn’t paying off. But I thought about how much time I put in and about the kid that started this whole thing and how I couldn’t give up on him,” said Reardon. “I think there’s definitely been times I wanted to quit, but I told myself [that] if I quit, my seventh-grade self would be heartbroken.”

John Reardon ’22: Basketball

Student takes on the Beijing Olympics

After putting on their hockey gear, the boys ice hockey team huddles for their courtside ritual. A hush falls over the group. The laughter and chitchat is replaced with focus and determination. Captain Cooper Zullo ’23 gives a quick pep talk before the team strides onto the ice. Every match is like a battle, and they’ll need precise focus and adept teamwork to be victorious.

This year’s team is keeping the historically competitive boys ice hockey program at PHS alive — they advanced to the semi-finals of the Mercer County Tournament for the tenth consecutive year. In addition, they’ve maintained an impressive record this season of seven wins, two draws, and only three losses.

Although they lost the final round of the Mercer County Tournament, by far their biggest accomplishment this season was getting the number one seed in the tournament. However, their most exciting game thus far was their match against Morristown, where they tied 1-1 in a very close battle.

“That game proved we [could] play with anybody and it felt like a win for us,” said Head Coach Dave Hansen. In the past, the boys ice hockey team achieved many milestones, including winning the 2019–2020 Mercer County Championships, ending The Hun School of Princeton’s six-year domination of the Mercer County Tournament. Boys ice hockey players Gabe Silverstein ’23 and Julian Drezner ’23, who were freshmen at the time, underscored the influential lessons that the players learned at the game.

“I learned that you have to keep your head in the game and focus on the task at hand,” said Silverstein. “There’s going to be a lot of people trying to get you out of your locked-in zone, and you have to block that out and play your game.” Since the rinks were closed last year because of the pandemic, the team could not compete much last year. However, the team organized street hockey games that allowed the teammates to reconnect and stay fit, though these exercises weren’t an adequate substitute for the rigor of a normal season. Back to normal at the beginning of this season, Zullo and his team were excited and prepared to take on any challenges that came their way.

“This year has been a big step up from last year,” said Zullo. “Having this full season has benefitted everyone on the team.” Long before the winter season started, much of the team had already been practicing together and playing at games through Zullo’s hockey club, PHS Puck. The club, headed by Zullo, allowed teammates to practice together outside the regular school season and enjoy the leisure club environment. Going into the season, the strong bonds between the teammates were evident.

“The brotherhood on the team really translates into chemistry on the ice. It develops to where you know where someone’s going to be and they know where you’ll go,” Silverstein said. With the addition of many new underclassmen on the team this year, the captains have further promoted teamwork on the ice where, regardless of age, the athletes can experience the excitement and passion that comes from the sport.

“My favorite part about the team is the environment. We like to joke around and have fun on and off the ice. Especially as an underclassman, the seniors have done a good job including everyone regardless of their year. We just try to work with what we’ve got and we have a lot of fun doing so,” said team member Yitian Zhao ’24. Harnessing their skills, the team will try to rebound from their loss at the Mercer County Tournament and win as many rounds as possible in the New Jersey State Interscholastic Athletic Association Tournament.

“I am very happy with the hard work and dedication they have put in starting from November 8,” said Hansen. “Teamwork will be the key to our success if we want to make a push to win [more] tournaments.” Because they thrive in the companionable and passionate environment, the team encourages everyone considering joining hockey to try it out. “

My advice would be that if you fall, get back up and try again,” said Silverstein. “Be resilient, and keep working ... it’s a really rewarding sport.”

PHS boys ice hockey team finds success through teamwork

Early mornings on Carnegie Lake were how Nolan Kaputa ’22 spent most of his time in quarantine. In the yellow single he shares with his dad, he practiced every day before school.  is extra work contributed to his success last year at nationals, where his boat placed third.

Kaputa first started rowing the summer before eighth grade at Mercer Rowing. There was no novice head coach during his first year at Mercer, so the varsity and novice teams were combined that season. He was the only novice member that year to move up another one season. Now a senior, he is the team captain of the boys varsity team and has committed to Yale University.

Rowing is a huge part of Kaputa’s life, and many of his friends and role models are a part of the Mercer community. He leads Crew Club at PHS, alongside other varsity rowers. In his downtime, Kaputa watches tapes from practice and past regattas. He uses this time to focus on his technique and relive some of his favorite moments with his teammates, who appreciate his leadership.

“Nolan is a dedicated leader and role model on the Mercer team. His leadership to both me and everyone on the team is by example. He inspires me to try my best at every practice and every regatta,” said teammate Owen Brown ’24.

Kaputa believes that his experience competing at nationals has been the most defining moment of his rowing career so far — particularly the timed trials, in which his team finished 0.2 seconds behind St. Joseph’s Prep, the fastest team.

“It shows how tough we are. Anyone can race side-by-side, and they’re really good racers. But I think also just in comparison to them, we’re a lot tougher on our own,” Kaputa said.

He also recalls the semifinals of nationals last year, where the Mercer varsity boys had the best time out of all the boats. He is proud that although they were disadvantaged by having a mostly lightweight team, they came in third despite the di culty of the competition.

Kaputa states that he is surrounded by inspirational people. His teammates and role model Coach James Hamp have pushed him to work harder every day.

“Jamie [is] really chill, but also he’ll give you multiple chances, and he holds you to a really high standard,” Kaputa said.

Assuming responsibility as a captain, Kaputa took on the role of sharing strategies, leading core exercises, and keeping the team motivated through personalized encouragement and emphatic advice.

“I try to be as much of a role model as I can be, which is sort of my primary goal. I understand I’m setting an example for people because if people don’t s e e t h e captain doing something, like if I spend my day messing around, people are going to be like, ‘I can just mess around,’” Kaputa said.

Hamp agrees with the way that Kaputa helps run the team and notes that he leads by example.

“He is extremely willing to work hard and really committed. He is very dedicated to anything he does when he wants to do something. He just goes and does it. That’s rowing. That’s basically everything from what I’ve seen. And he’s just really easy going and fun to be around. He doesn’t get uptight about stuff . So people naturally gravitate to him. Because he’s a hard worker. You know, being around him is fun. But you already know Nolan is going to stay focused and get stuff done,” said Hamp.

Athletes of the Month: Nolan Kaputa ’22: rowing


Standing in complete silence, he pauses as he toes the line. To his left and right is a cacophony of sound as athletes slap their limbs, improving blood circulation. Ignoring distractions that surround him, Kento Nakaya ’22 composes himself, knowing he has done everything he can to prepare for this moment. But self-assurance has not always come naturally for Nakaya. Returning from long summers spent in Japan where he was unable to run and living with a life-threatening heart condition, he has worked long and hard to ensure his success for this season.

Growing up, Nakaya played soccer. Although he spent seven years playing soccer, he never felt it suited him best, and he decided to make the transition to track in the eighth grade. In order to stay motivated, he often watches track videos, especially those of professional runners, to improve his running technique. Nakaya focuses a lot on the mental aspect of his sport.

“Cross country is all about mentality. I think it has a lot to do with physicality, but mentality plays a lot of roles in a race. So definitely visualization is something that I [do] before I race,” Nakaya said. He often takes a minute or two before a race to center himself.

Nakaya is not the only one in his family who runs; Nakaya’s mother also ran in middle school and high school. This drove Nakaya towards the sport. However, like all athletes, Nakaya sometimes struggles to stay motivated. To get him through mental blocks, he often looks to his teammates for inspiration.

“Addison Motto [’22] you know, he’s definitely my motivation to run. And he’s been improving. I mean, he did really well in the last spring season,” Nakaya said.

Managing school and a sport can be especially tough, but Nakaya managed to keep up his grades by waking up early to study or complete homework. Freshman year, Nakaya made the decision not to do spring track to focus on other responsibilities.

“During that period … I wasn’t the best in cross country. So I was thinking about quitting. But then this spring, it was really fun. And I did pretty well, ” Nakaya said.

However, during that spring season, Nakaya faced a roadblock. Due to a negative reaction from his vaccine, he developed a condition called pericarditis, which in simple terms is an inflammation of the tissue around the heart. During this time he was unable to run, and after recovering, he got a knee injury. Despite his setbacks, he has made every effort to be a leader to his teammates.

“Kento is everything you would want to see in a teammate: hard-working, supportive, and positive. Even when runs get tough, he doesn’t give up and is always very encouraging to the team and myself, ” said teammate Zachary Deng ’23.

As Nakaya recovered, James Smirk, Head Track and Field Coach, was impressed by his perseverance throughout his recovery. “He was able to push himself after recovery but also knew his limits, which is very important for an athlete.”

Coach Smirk also admired his ability to support the team through his injury. While Nakaya was not able to physically run with them, he was able to help in other ways.

“Most kids would not go to practice when they’re injured to support their teammates, but he did. He’s a great kid. He is really focused, and his ability to communicate with his teammates and help them mentally and emotionally is admirable,” Smirk said.

One of Smirk’s favorite memories of Nakaya is when Princeton went head-to-head with their rivals, Robbinsville High School.

“They had beaten us [in] meets all season, but that last one Kento really stepped up and passed a few guys who had beaten him all season. That was a major success for him.”

Kento is planning on attending college in Japan, where there are no collegiate running teams. However, he is determined to finish out his final year of competitive running strong, leading his team to success at county meets, state meets, and beyond.

Athletes of the Month: Kento Nakaya ’22: cross country

Upon first glance, the golf course seems like a peaceful place. Rolling green hills surround a series of flags, the gentle arc of iron clubs striking golf balls and sending them far into the air. However, Adam Macmillan ’21 knows better. He is acutely aware of the many distractions from eager parents and friends to the watchful eyes of competition from other schools. Turning his head to focus, he suddenly hears a sound blares from the megaphone. 

“First on the tee from Cranbury, New Jersey is Adam Macmillan!”

Taking a deep breath, he steps up to the tee and takes his stance. Taking a few deep breaths he tries to block out any external distractions until it is just him, the ball and the course. Thwack! Iron club meets a small rubber ball and sends it flying through the air. 

Getting to the point where Adam can compete without outside distractions has taken countless hours of practice. During the high-school season, Adam practices with the PHS team during the school week and most weekends. During the rest of the year, he competes in independent tournaments and spends countless hours in the weight room working on improving his strength.  Macmillan attributes much of his success to not only his dedication to the sport but the golf role models he had growing up. One especially influential role model was his father who is not only his coach but also played golf in college. Another influential role model is Rick Yrosh, a veteran and someone Adam used to play golf with.

“He was badly hurt in Iraq in 2008, and his story and quest for his life purpose and being able to accomplish [despite] the hardships he went through inspired me a lot. It really applies to golf. Like if I have a bad setback and feel down and out of it, I think about him. He persevered and now has a family and is living a great life. His story is very inspirational for me,” Macmillan said.

Macmillan also spends his free time teaching a new generation of golfers. Since they are so young, ranging from elementary to middle school, his teaching focuses on getting the kids to learn the beauty of the sport, before heavily focusing on rules and technique. While some see having kids who are new to the sport as a weakness, Macmillan sees it as an opportunity to get people who love the sport into healthy competition. As captain of the team this year, Macmillan does recognize that they are at a disadvantage against more experienced teams but at the end of the day he is very confident in his team's ability. 

As captain, Adam takes a primary role in managing the team, assisting with managing the games themselves and teaching others about course management. Adam also maintains a good relationship with his assistant coach Noone. Having led the team during such unprecedented times, Noone praises him for his diligence. 

“He's got a great mind for the game. And most importantly, he's a really, really good person. I enjoyed being around him. So easy to coach. He's a great leader, you know, helps out our younger guys, always encouraging, you know, just a very class act,” said Noone. “He's competitive, I'm competitive, and you know, talking golf that's been the most fun and seeing him interact with some of the younger guys like our freshmen, we have a lot of freshmen and so engaging and welcoming to them.”

Macmillan, while assuming his role as captain, has maintained his work ethic and good attitude during his practices and tournaments. He was able to make state championships his first two years of golfing at PHS, unfortunately due to COVID-19 he wasn’t able to last year. Still he and his team continue to put in the work to help others understand the sport as well as improve their ability as a team. His coaches and teammates believe he will go far in his upcoming season at West Chester University in the fall.

Athlete of the Month: Adam Macmillan


At 6 a.m. every morning, Colm Trainor ’21 laces up his skates and takes a lap around the ice rink. Feeling the cold air on his skin, he shivers a little and takes a deep breath. To warm up, he begins to juggle the puck in front of him. He pulls back his stick to slap the puck to his older brother Aidan Trainor ’20, with whom he has been practicing everyday.


Photo courtesy of [credit name="John Zammit"]
Trainor started skating at the age of three; he has been on the ice for more than four-fifths of his life. Trainor’s passion for hockey, which started to grow at the age of five, was heavily influenced by his family. His grandfather, a huge hockey fan, convinced Trainor’s parents to sign Trainor up. His three older brothers, who are also hockey players, have greatly influenced Trainor’s passion for the sport. Specifically, Trainor claims to have turned towards his role model Aidan for guidance.

“Growing up, my brothers have always helped me through and I've always had them here to help. They've always been supportive no matter what happens. Usually like Aidan, my older brother, he's always with me. So no matter what happens, we're experiencing it together. And we play on different teams, but even if someone doesn't understand the sport, I could always talk to Aidan about it. I would say he's my role model,” Trainor said.

Coming from an athletic family, hockey isn’t the only sport he has played, but it is the one he has stuck with most passionately. Since being introduced to the sport, Trainor’s love of playing hockey has continued to grow. With this motivation complementing his athletic ability and experience, Trainor eventually earned a spot as the captain of the boys hockey team.

Assuming responsibility as a captain, Trainor shares strategies, holds practices, and keeps the team motivated. Along with these roles, Trainor also maintains a good relationship with his coaches, both of whom are new this year. Assistant Head Coach Charles Gallagher praises Trainor for helping him get accustomed to the new environment.

“He has keen insight on hockey and the dynamics of hockey, and you can always see him either talking to myself or to our new head coach,” said Gallagher. “Both of us, me coming on the team for the first time and the head coach being brand new, needed to kind of get the lay of the land, to understand what's going on here in school. There are assistant captains who are helpful, but really he's the man.”

While putting the team first, Trainor still consistently works to improve his own game. Playing on a travel team, Trainor had to manage his time well. With the new virtual schedule due to COVID-19, Trainor took the opportunity to skate on the ice all day.

“I basically do my classes from the rink, and then I will, if I have a free period, put my skates on and I'll hop on the ice or I'll do a workout. I'm usually leaving at six in the morning and getting back at five or six at night. It's a big lifestyle,” Trainor said.

Trainor’s dedication as an athlete and ability to maintain strong relationships complemented his strong leadership when he led his team to success at the Mercer County Finals last year. Trainor accredits the firm relationship between him and his teammates for the win.

“I think we're brothers. We've been through it all. Like we're all there for each other like, you see each other in the hallway. You say hi. It's not like a group of guys that are just there for the hockey season,” Trainor said.

After all of the time and effort he has put towards growing the boys hockey team, Trainor plans to take a gap year next year and attend a few junior camps over the summer to see where hockey takes him. But for now, he is hopeful about this season. “My season's still going for travel so I have that to look forward to and districts and hopefully nationals if they work it out,” Trainor said.

The Tower

Frankie Gamio's Work

The Tower