Staying healthy key for St. Thomas

LARRY BLUSTEIN / FOR THE MIAMI HERALD Ohio State-bound receiver Duron Carter is now looking like a Big-10 player. » More Photos

There is no sign-in sheet, so coaches can tell you've been to the school to workout. You won't find players lifting and running at different times. Workouts are mandatory. At St. Thomas Aquinas, what happens in June, July and August has been a direct reflection of what this team experiences in December.

While schools across South Florida are busy this time of year, trying to find that edge over the competition by attending camps, participating in 7-on-7 tournaments and opening the school for weight-training, the Raiders are also doing what it takes to repeat last year's 5A state title.

There's no mystery as to why St. Thomas won a state title in 2007, but to get to that point, veteran coach George Smith needed to find out why his teams were falling short to Lakeland. Sure, the Dreadnaughts were loaded with talent, but so were the Raiders.

A program that had always believed in a solid weight room, there was still something missing from that championship puzzle.

THE BIG DIFFERENCE

''One day I'm walking down the sideline and saw starters, reserves, a bunch of our players injured and not competing,'' Smith said. ``That is when I knew that we had to take this thing one level higher. We needed to find a way to keep players healthy.''

Two years ago, things became more serious when Cris Carter became more involved and exposed the players to conditioning and maximizing their speed, burst and overall quickness. Last year, the team added cardio and strength training, and this year, pilates and spinning.

Four days a week, the Raiders, all of them, meet in the morning at the school to lift weights, go through speed training, attend several pilates session with personal trainer Beatriz Farland, and the Thursday morning spinning group that may not be one of the most looked forward to portion of staying one step ahead.

Led by personal trainer Bryan Spellberg, spinning simulates game action with quick bursts of speed and then a cool down from one of the most grueling 45 minutes you can spend. Spinning is the closest thing that these players will get to being in the heat of battle until the season starts.

''Oh, it's blast,'' said senior linebacker Conor O'Neill, rolling his eyes to the back of his head. ``You have to be kidding me, this is the most intense workout you can get, and it helps get you in the best game shape possible.''

Smith's fears of having too many injured players went down dramatically a year ago, especially in games that he needed the better conditioned athletes to win games.

''This is all about strength and conditioning,'' Spellberg said. ``What weight training does for you is to get nearly every portion of your body worked. What spinning and pilates does is to fill in the blanks, giving you the best chance of staying healthy.''

Not one football player misses any summer workout. In fact, it's not Smith or any of his coaches who protest when players miss training time, it's usually teammates who understand that time spent without having a healthy team will end up hurting everyone.

Talk of the season ahead is kept at a minimum, and while a trip to the Herbstreit Classic to play Cincinnati Elder is certainly on everyone's mind, there is little discussion other than what needs to be done before late August.

SOME BENEFITS

Senior receiver Duron Carter, who announced that he would attend his father's alma, Ohio State, is one of the players who truly looks like he continues to benefit from the training sessions. Granted, he has his father to show him what needs to be done, but credit him for working hard and growing into a frame that is getting better looking all the time.

''A lot of hard work,'' Carter said. ``The main thing about this, is we all are in this thing as a team. We work together and hang out together. You accomplish a lot more doing things as a team.''

One after one, they stepped up to lift weights. There was one of the nation's top junior linemen Brandon Linder, who is truly one of the best looking prospects that I have watched. He not only can play football, but his work ethic is second to none.

Talk about Linder, and everyone's eyes light up. This is a solid young man, who is further along at this age than anyone we've watched recently. He takes this process seriously.

''You look at kid like Brandon and understand that he gets it at a young age,'' Smith said. ``Not only is he a great football player, but such a tremendous young man. We have great young men on this team.''

As players go through their daily workouts, the most impressive thing is to see the coaches in there, rolling up their sleeves and supporting the team. Defensive Coordinator Rocco Casullo is on the mat, going through the same pilates routine as the players are sweating through.

LIKE NO OTHER

''I have seen a lot of conditioning programs, but never like this,'' Casullo said. ``This is the type of program that puts you in the mix in December when you have well conditioned athletes.''

It's a training session where former National Football League standout defensive back, Darryl Porter, could be shouting out words of encouragement to defensive tackle William Nesselt and junior linebacker Vinnie Mauro during dead-lift training.

''This is intense,'' O'Neill said as the sweat poured down his face. ``There are a lot of great teams and players out there, so this where you gain the advantage. At least you hope it does.''

The training sessions also showcase the trio of junior running backs who are perhaps the hardest workers of the te bunch. Gio Bernard, the brother of former Boca Raton High and Oregon State star running back, Yvenson, is another player who is using these workouts to his advantage. Speedster Ethan Grant and perhaps the most overlooked of players, James White.

To many, White is the total package. He has speed, strength, size and perhaps the best work ethic on the team. To see White off in the corner, lifting for an hour is not unusual. Colleges have already spotted this gifted athlete who has the ability to be a complete back.

''James is a very dedicated young man,'' said Rob Biasotti, strength and conditioning coach. ``He sees what results hard work brings.''

Biasotti, like Carter, Casullo, Porter, Dave Sheppard and many others who are part of the program, are committed to being there for the players, and that's huge.

''Our coaching staff has made this possible,'' Smith said. ``Getting in the heat of battle with kids is something they respect and will remember a lifetime.''

Part of the reason that this summer has been so beneficial to this team is that players such as Dwayne Difton, Gabe Holmes, Ryan Becker and Kevin O'Connell will be asked, as seniors, to be leaders as well.

Defensively, O'Neil has established himself as a leader, encouraging his teammates during lifting and pilates. Nesselt has come on and is also a prospect along with safety Brian Robinson and junior defensive back Cody Riggs.

Larry Blustein is co-host of the Miami Dolphins Gridiron Show every Thursday evening from 7-8 on WQAM (560 AM). Have a comment? E-mail lblustein@MiamiHerald.com.