Posted by Brett Hughes, Senior Editor
 
Walking Medicine ball lunge with an axe chop
 
Equipment needed : tennis shoes and a medicine ball weighing 5-12 lbs.
 
Take a lunge directly forward with your right leg while raising the medicine ball from your left hip over your right shoulder. As you get into the depth of your lunge your right knee should make a 90 degree angle and your left knee should be gently resting on the ground.

As your left knee touches, bring the medicine ball from your right shoulder down out side your left hip like an axe chop while maintaining a consistent distance away from your body the entire time as to engage your core. 

	Kirstin Olsen
	Lacrosse fitness guru Jimmy Borell.

As you step up from the switch the medicine ball to your right hip, and then continue the exercise by bringing the ball up over your left shoulder as you lunge forward with your left leg.

This is a great total body resistance training exercise which focuses on explosive running form, as well as rotational core in a lacrosse specific movement
 
Sets/Reps: 3 sets 10 reps each leg

About Jimmy Borell:
Jimmy Borell is from Burke, Virginia and began his lacrosse career as a sophomore in high school. He played lacrosse for one year at the Air force Academy before transferring to Maryland, where he started for three years. Borell holds a B.S., in Kinesiology and a certification as a strength and conditioning specialist. He lives in Manhattan Beach, Calif., and plays for the Denver Outlaws. Borell is a personal trainer and coach at Palos Verdes High School and works with with young lacrosse players around the Los Angeles area.

By Brett Hughes, Senior Editor

As part of the RISE and SHINE fitness segment we pay respect to the holiday in which gluttony is encouraged and embraced.  Some of my former college teammates created the "Fat mans challenge" where they weighed in at the start of the day, set a time limit, ate as much as they could and the winner didnt have to run into the ocean in NOVEMBER and deal with the shame of "losing."

With that in mind I have brought in some fitness and nutrtion ideas for the lacrosse world. So maybe you can go for a third plate if you put the time in and after to make sure it does not all stay with you going into Christmas and then be way behind come preseason running. 

First Up Jimmy Borell, one of the top lacrosse trainers in California and atop the best defensive middies in the MLL game for the Denver, Outlaws.

Posted by Brett Hughes, Senior Editor

Back with a Brett vs. article. This week I was asked to take on FOOD. I am a bit of a "foodie" so that was easy. Showing a little love to my brother's resturant Cap City, and some tips on how to tackle dieting and eating healthy.

For most of my readers you should not even worry about it. Honestly, it is never too early to learn the correct way to eat.

Tune in next week as our fitness and nutrition expert Jimmy Borrel helps you get ready for Thanksgiving and the holidays. 

Brett vs. FOOD 

By Brett Hughes, Senior Editor

Rhody Heller and Tanner Ottenbreit are good friends on and off the field and are teammates at Regis (Aurora, Colo.) where they anchor a stingy defense.
 
They started their lacrosse careers together in 7th grade with the Denver Lacrosse Club, then with Colorado Select (U-13, U-15, & U-17), and Mile High All Stars. They were roommates at the Rising Junior Jake Reed Nike Blue Chip Camp last spring.

	Kirstin Olsen/ESPN RISE
	Rhody Heller (262) and Tanner Ottenbreit (244) remain teammates at Virginia.

 
Rhody and Tanner are different, but share a commonality that makes them great teammates. They are both ultra competitive.
 
Heller is facing his first year in the cage, due to a standout senior goalie ahead of him.  This past summer Heller wasted no time impressing coaches at summer camps. Before he took the spot between the pipes, he had an offer to UVA.
 
Tanner is an imposing athlete who will fit in well at UVA with Dom Starsias. The Cavs emphasize athleticism and getting out and pressuring all over the field with top tier speed and strength. Ottenbreit will fit in well with the Cavaliers.
 
We got the friends together to talk about lacrosse and each other. It's easy to see why Regis is excited about the upcoming season, these two anchor such a solid defense and we look forward to what the Colorado connection will do in years to come in Virginia.

ESPN RISE: What's up gentelman, let's start off with how you ended up together. Rhody, were you deep in recruiting when Tanner committed? Tanner, where you aware that Rhody was going to have a shot to play in Charlottesville?

Rhody Heller: I was still narrowing down my choices and visiting schools when Tanner committed to Virginia.  About that time, I was starting to figure out that goalie recruiting works a little differently than other positions.

Tanner Ottenbreit: I knew as soon as I took my visit that that's where I was going to end up. The coaches were great and so were the team and the other recruits. I knew Rhody was interested in Virginia, but I was not sure where Virginia stood in his top schools.(Read full post)

By Brett Hughes, Senior Editor

St. Paul's School in Maryland had it's largest class to sign Division 1 lacrosse. Coach Rick Brocato mentioned that four of his players have been on St. Paul's campus since they the age of two.

"Two of these guys are 16 year vets," he mentioned, "while another two of them are thirteen year vets." 

Thats a pretty amazing number from the always powerful high school program. Coach Brocato has 17 returning seniors headlined by Midfielder Pat Powderly, who signed his letter to play ball for Syracuse.

Check the video out here to hear from some of St. Paul's best about their college choice's. 

Posted by Brett Hughes, Senior Editor
 
Lane Jaffe is one of the most popular coaches in Southern California and is respected by everyone in the game. Jaffe offered to cover his recent trip to Las Vegas for a lacrosse fundraising tournament called "The Duel in the desert." Check out what Lane had to say about the tournament and some of its star players.
 
Lane Jaffe special to ESPN RISE.
 
The only thing better then sport of lacrosse are the people associated with it.  When you think of Las Vegas, lacrosse is probably not the first thing that comes to mind, but I promise you that is changing.  Evidenced by 28 teams, boys and girls, four age groups, representing three different states, lacrosse is alive and well in Las Vegas! 

The guys from Vitality Lacrosse, did a great job of hosting The Duel in the desert lacrosse tournament.  Taken from the website, "This Lacrosse Festival is held to raise money for B is for Brady and P is for Pete.
 

	Lane Jaffe
	Mike Marchaund before the Duel in the Desert

I was lucky enough to be invited to help coach, Brady's Bunch, an all star team with players from Arizona, Utah and California. This team came together to support the Wein Family as their son Brady continues his fight with AML-Acute Myelogenous Leukemia. 

In honor of Brady, Brady's Bunch did not disappoint.  Playing inspired ball, the Bunch won all four games in convincing fashion. While it was a complete team effort with multiple contributors, there were a couple players who stood out. 

On the attack side, Mike Marchand, (Los Alamitos CA) and Adam Fishman, (Brophy Prep AZ) put on an offensive display.  Marchand's first step and change of direction can be compared to that of Mikey Powell's. Yup, I said it, the kid has ridiculous quicks and continued to break ankles all weekend. 

Not to be out done by Marchand, Fishman had some highlight reel goals of his own.  Whether it was his outside rips or inside rolls, Fishman kept the score keeper busy and the opposing goalies in awe.
 
On the defensive half of the field, Brady's Bunch was lead by goalie Brad Bradenberg, (Los Alamitos CA) who held teams scoreless for most of their games.  Im sure Bradenberg had to be happy playing behind Zach Rogers, (Palos Verdes CA), Jake Bolwar, (Brophy Prep CA) and Zach Bullet, (Utah).  These poles were absolute beasts and limited the shots Bradenberg had to face.
 
Truth be told, Brady's Bunch was stacked.  I'm not going to list all the players, but I'm confident if they were playing with the Bunch, it will not be long until each of them makes it onto the college lacrosse field.  There was talent all over the place and it showed as the Bunch put on a show against quality competition.

I was pleasantly surprised at the overall level of play in this tournament.  It is obvious that the talent level on the West Coast is slowly creeping up to our brothers on the East.

Other players who impressed me were goalie, Matthew Smith, (Faith Lutheran) who was real solid up high and made countless WOW saves.  Another player from Vegas with a bright future is junior, Mike Morse (Centennial).  Watching the Bunch play Centennial, I was impressed by Morse's overall athletic ability.  He was busting through double teams, and a ground ball machine. 

The next day when I saw the Bunch play the Vegas Starz, there was a defenseman all over the field making plays.  I was shocked to find out, that player was none other then Mike Morse.  I think it is fair to say, this kid can flat out play!
 
Four other players who deserve mentioning are the future of West Coast lacrosse.  From Brady's bunch, Sophomore Dakota Randall, (Mira Costa/Manhattan Beach, Calif.) is a tough nosed attackman who has real sense of the goal.  Playing with Vegas Starz, Freshman Kieran Eissler, ( Coronado HS/Las Vegas, Nevada) made some plays that one would never suspect he is only a freshman.  Also out of Vegas, Freshman Grant Gravitt (Faith Lutheran) is turning into a baler, scoring two goals in his first high school appearance.  This last Freshman I noticed might be the best player to come out of the West Coast in while.  Freshman, Kyle Baldassari (Utah) is the real deal.  I'm not going to say much about this kid, but remember the name and make sure you remember who told you first.
 
Overall, it was an amazing weekend in Las Vegas, for an even better cause.  When the lacrosse community comes together for a common goal, there is no stopping it.  We are so lucky to be part of the most amazing community in the world…The Lax community!

By Brett Hughes, Senior Editor

Ty, Miles, and Lyle Thompson are heading to Albany, N.Y. The Thompson brothers (Miles and Lyle) are two of the top recruits in their respective classes and with Miles signing his National Letter of intent to Albany. Lyle verballed to play for Albany in the fall of 2011. Along with the brothers cousin Ty Thompson from Salmon River High School also signed with Albany.

The two Seniors Ty and Miles will fit in nicely with that 1-4-1 look that Albany is known for. Both are slick off ball and could occupy the middle of that 1-4-1 and create major issues for the teams they see. Speaking with coaches around the league it sounds as though Albany has landed another Merrick Thomson and Frank Resitaris, players who have been successful in the past.

What makes this signing even more special is that the best player in the Junior class is coming with his brother and cousin. Lyle Thompson will bring a dimension that Albany has not had in the past.  He is a big time player at every level and a full scholarship guy at any school.

What is going to come of the Great Danes grabbing these guys?

I think it depends on how they produce. If they can get on the field early (which they all should) they can attract a lot of kids who want to play alongside of them. Albany produced a bunch of players lately and these three will make a big splash and some great stories.

When asked about playing against the Thompson boys one coach mentioned, "One this is for sure, they should be fun to watch."

Check out the coverage here from Inside Lacrosse.

Posted By Brett Hughes, Senior Editor

MentalFlass.com has some great finds with high school mascots. It started me on a hunt to find the best mascots in the lacrosse world at any level. Please share with us if you have a mascot you think it worthy of recognition, or do have someone in your league that merits a listing?

My personal favorite is the No. 17 Atom Smashers, followed by the Pretzals... seems to me like someone may have just ran out of clever ideas.

Please list your favorites on the 31 of the best high school mascots. 

By Brett Hughes, Senior Editor

Check out some of the "hot off the press" National Letter of Intent signings. Jack Reilly just put his name on the line at noon yesterday making it official that the Hopkins Blue jays landed the best athlete in the class. 

UNC has absolutley put together an incredible class.. Mark McNeill might be as strong an athlete as Reilly and continues to develop at a steady rate. If the time is put in McNeill who, Inside Lacrosse has as the No. 3 recruit, may end up being the top player in the class. Will Campbell from Worthington Kilbourne is an absolute man amongst boys and with Duncan Hutchins signing with UNC, the Tar Heels have the a bright future between the lines. TJ Kemp from McCallie, Tenn., can absolutley shoot the rock so look for him to make his way on the field on extra man early.

Hopkins and Syracuse are right around the same level, on Inside Lacrosse the have Hop as No. 2 and Syracuse as No. 3. I believe that the top of Hopkins recruiting class is better than 'Cuse, but there is a lot of talent for 'Cuse from top to bottom.

Kevin Interlicchio is another player who has a chance to be a repeat All-American at Johns Hopkins and will spark the Blue Jays on offense. The pipeline to Dublin-Jermoe, Ohio, continues with Eric Ruhl, which will make three players on the Jays roster. Something that is pretty unusual for an Ohio team. The big gun in that class is Jack Reilly, he is just flat out a space eater and the type of kid who is going to learn whatever it takes to blow up at the next level. Dave Pitremala has some talent to get Hopkins back to the top. It doesnt take him all that long to do it as we have seen before.

Maryland and Virginia just did what they always seem to do. Maryland got some talents players with that get to work mentality that Maryland seems to carry. Yesterday, Maryland added to their roster, Geoff Shannon of Inside Lacrosse reports that Peter Boyle also committed, staying in state to play for Dave Cottle. I also love Quinn Haley from Queen Anne's Md. He is a tough attackman that can turn the corner and I believe will fit in will with the squad in College Park.

Virginia will post another athletic class with Scott McWilliams, Rob Emery, and Pat Harbeson leading the way. The two St. Anne's Belfield boys, Austin Geisler and Owen Van Arsdale, will be contributers as well and with the glaring hole being a goalie for the future Austin "A-Money" Geisler will have a chance to step up down the road.

Ohio State coach Nick Myers landed some good talent as well in his mission to bring the Buckeyes into the national spotlight after departure of Joe Breschi to UNC. Look for Adam Trombley to help the Buckeyes out on attack and Calvert Hall goalie Greg Dutton will be solid between the pipes whenever his time comes for OSU. Check out some others on the IL Big Board.

Inside Lacrosse has it laid out here. 

By Brett Hughes, Senior Editor

Hey guys hope everyone is having a great day and ready for a little fashion talk. I still write a weekly blog for our friends over at Lacrosse All-Stars and this week it is all about style.

I have never been into tags, but I am into people who look good in what they are rocking. It's fun to watch a guy like Justin Timberlake put a tux and Air Force 1's on and look like they were made to go together. On the other hand, it's even cooler to me to see someone like Kelly Slater or Josh Duhamel wear the most simple easy styles and just rock them confidently. That's where I get most of my fashion tips. But don't ever hesitate to get a female opinon on clothing, they tend to know what you look best in.

So here you go, here are some of the brands I always score with.

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By Brett Hughes, Senior Editor

Carl Walrath is a two sport star for Haverford School (Pa.). The Midfielder/Attackman is also stars on the gridiron and is closing in on 1,000 yards rushing on the season. He hopes to pass the benchmark this weekend. Haverford's football team is 7-3 with a tough overtime loss to Chestnut Hill (Philadelphia, Pa.) this past weekend.

Walrath verbally committed to Dom Starsia and the Virginia Cavaliers. He looks to end his football season strong before gearing up with a cast of talent at Haverford for big lacrosse season.

Staying grounded and dedicated is something you hear often when discussin Walrath.

"My Parents are my mentors. They both work extremley hard and have taught me a lot of important lessons in dealing with life and sports," he said giving credit to his parents. 

This is why Walrath may be one of the up and coming stars on a team full of them.

When asked if he thought about playing football anywhere in college it was simple, "Playing football in college would be amazing, but lacrosse is the better choice for me." 

As Walrath closses in on his 1,000 yard season, the Fords punctuated with a win over Malvern with a last second field goal. The win marked the first time the Fords beat Malvern Prep (Malvern, Pa.) since 1992. His eyes are not on the linebackers in front of him, but with his teammates heading to play lacrosse with him like Matt Wlaters to 'Cuse, Conor Kelly to Notre Dame and Goran Murray to play  at Maryland.

it's hard to not be excited for the Phiily based team that plans on impressing this spring in a tough league.

ESPN RISE looks forward to following Walrath and his team and keep checking back in as we see how Havefords season winds down on the gridiron and gears up for lacrosse season.

By Brett Hughes, Senior Editor

We will start brining in more and more voices to help keep up with our attempt to bring you new looks at the high school lacrosse game and info, news, and tips geared toward the high school player.
 
Our new segment, on ESPNRISE.com's Lacrosse page, is going to be workout ideas and tips BFS (bigger, faster, stronger). A few different trainers with different backgrounds will help ESPN RISE out to make sure you have more exercises in your gym bag that directly help you with lacrosse.
 
We will also discuss nutrition and stick work in these segments. Make sure
you email ideas and questions and we will try and get to them and help you
become a bigger, stronger, faster and a more healthy lacrosse player. So
stay tuned for the RISE and SHINE Fitness Forum.

By Brett Hughes, Senior Editor

As promised our stars from top to bottom share with you the shoes you'll want to look into. I personally must say shoes are about as important as anything in sports, so take time, get what fits best, just make sure you get a good pair. And as far as style, well thats all on you. Send us a link to your favorite pair to me here. Email:Brett Hughes

Brendan Mundorf
Denver Outlaws/Team USA/ UMBC Alum
A: Classic Timberland work boots, great to just kick around.
 
Connor English
Unviersity of Virginia
A: Favorite pair of shoes has to my lime green high dunks
 
Frank Price
Holy Springs, NC.
UVA
A: My favorite pair of shoes by far are my combat boots.  Comfortable and reliable, cant beat em.
 

Quinn Haley
Queen Anne's, MD.
Maryland
A: My go to shoes for the last few years were hardly shoes, SANUK light canvas slip-ons.
 
 
Jake Haley
Queen Anne's
Georgetown
A: My favorite pair of shoes are probably my brown reefs I've had since freshman year.
(too hard to call on athletic shoes)
 
John Urbank
Chaminnade
Georgetown
A: I am a flip flop guy when it comes to shoes. My favorite pair of flip-flops is Sanuks. They're made in like Hawaii or somewhere. Really comfy.
 
Tyler German
Midfield
UVA
1.My grandparents own a condo in Ocean City, so our usual vacation spot is staying there for a few weeks in the summer.

2. My favorite pair of shoes ever... um I'm gonna have to go with my red, white and blue Gilbert Arenas shoes that I had my best basketball game in.
 
Bruce Pirie
Indian Hills, N.Y.
Bryant
A: My favorite pair of shoes ever were skate shoes. Brown/ tan high top IPath Grasshopper's. If they still made them I'd have 10 pair in all colors.
 
Mark Brashears
Broadneck Highschool, MD
Undecided
A: Clarks Wallabees

Tanner Ottenbreit
Regis, CO.
UVA
A: My favorite pair of shoes are the Charles Barkley Series Air Force Ones (White/Blue)
 
Pete Rosetti
Collegiate, VA.
Georgetown
A: White Nike Air Force Ones... not even debatable there.
 
Tobey Armour
Choate Rosmary Hall, CT.
Johns Hopkins
A: Favorite shoes would have to be all black Nike air max...greatest shoes ever
 
Jack Reilly
Christian Brothers Academy, N.Y.
Johns Hopkins
A: Favorite pair of shoes ever - certainly not this ortho boot I'm in right now but when I was about 5 or 6 I had a rocking pair of sneakers with flashing lights in the heels - they were mad cool - wish they had those in size 16's.  
 
Zach Rogers
Palos Verdes, CA.
Providence
2. My favorite pair of shoes are my green Vans
 
John Hardesty
Upper Arlington, OH.
Ohio State
A: Nike Pumps
 
Paul Harrison
Dematha
Drexel
A: Probably this pair of Nike Dunk SB's that are hemp that I got from Journeys, they are pretty nasty.
 
Josh Matanin
St. Paul's MD.
Undecided
A: The best pair of shoes I have ever had are the Nike Hyperdunks.  They are really comfy and they're really light.  I like the way they look and I can wear them on the basketball court as well.

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By Brett Hughes, Senor Editor

It was a good Halloween weekend of lacrosse at the Hawaii Invitational with great pictures and costumes coming back from the Islands.
 
This week we asked some of our past and present RISE UP BOYS and pro laxers about their own get-away favs, and in part two tomorrow we ask their favorite shoes to kick it in. With the weather starting to get cold and grey we asked our boys where they love to go and relax… everything from campfires to the Bahamas, our boys have their own ways to unwind.
 
We also welcome in a newcomer to the ER Lax blog, UMBC alum, current MLL star and recent TEAM USA selection Brendan Mundorf. The Mundorf has steadily made himself one of the top attackman in the world and continues to get better every year.  This summer will be one of the keys to team USA reclaiming the world title from Canada.
 
We also welcome back an original RISE UP BOY, Connor English. The Long Island star ended with a bang claiming MVP honors. He hasn't skipped a beat posting a five goal and one assist scrimmage earlier this fall for the Virginia Cavaliers. Connor will be fighting for a starting spot as a freshman for the Cavaliers joining good company, who did the same before him, Conor Gill, Steele Stanwick, Matt Ward, John Christmas, Danny Glading, to name a few.
 
Brendan Mundorf
Denver Outlaws
1.  I love to hang out outside.  Any bar/restaurant with an open air feel or large patio is awesome.

Connor English
Unviersity of Virginia
1.Favorite vacation spot def has to be Bermuda, its so nice their and my spot around town to relax is the turf I just go up and shoot and it calms me down

Frank Price
Holy Springs, NC.
UVA
1. Not really one spot, but I love hanging around a bonfire.

Quinn Haley
Queen Anne's, MD.
Maryland
1.We do big family vacations with all our cousins on the southern tip of Hatteras Island, NC where the land is so skinny you can see water all around you, and no big crowds so you can get a little crazy and enjoy the nice surf or takeover the beach with an epic ultimate frisbee game.
   
Jake Haley
Queen Anne's
Georgetown
1.  For a regular hangout, I like Greenwood Creek - just off of Eastern Bay -  with a great atmosphere for swimming, crabbing, fishing, and water sports, or just chillin on a pier.    
 
John Urbank
Chaminnade
Georgetown
1. My favorite vacation spot is probably Cape Cod. My aunt has a house out there right on the beach. Also the seafood is awesome.
   
Tyler German
Midfield
UVA
1.My grandparents own a condo in Ocean City, so our usual vacation spot is staying there for a few weeks in the summer.

Bruce Pirie
Indian Hills, N.Y.
Bryant
1. My Vacation spot is Beach Haven Long Beach Island. It's the REAL Jersey Shore, not that slimy seaside...I mean seaside that people typically think of. It's a beautiful, calm island my family has been going to for over 40 years, and if you asked anyone from my family where their favorite place to relax is, it would be Ramapo Lane Beach Haven, LBI.
 
Mark Brashears
Broadneck Highschool, MD
Undecided
1. My favorite place to vacation would definitely be the Bahamas. All the people were so chill and relaxed and the beaches and water are so nice.

Tanner Ottenbreit
Regis, CO.
UVA
1. No favorite vacation spot but I love going up to Vail in the summer time to just relax with friends and family and play some lacrosse.
 
Pete Rosetti
Collegiate, VA.
Georgetown
1. I would have to say that my favorite vacation spot is Duck Village on the Outer-Banks of North Carolina and my favorite place to relax in town has to my basement.

Tobey Armour
Choate Rosmary Hall, CT.
Johns Hopkins
1. Block Island...go there in the summer...chillest spot ever.
 
Jack Reilly
Christian Brothers Academy, N.Y.
Johns Hopkins
1. Favorite place to vacation/relax - I enjoy chillin on the beach in Chatham, MA every August.
 
Zach Rogers
Palos Verdes, CA.
Providence
1. My favorite vacation spot is Kaanapali Beach on Maui because of the great
weather and pristine water.  Shaved ice at Whalers Village is super legit.
 
John Hardesty
Upper Arlington, OH.
Ohio State
1. Cruisin' anywhere in the Caribbean!
 
Paul Harrison
Dematha
Drexel
1. About every year my family and some family friends go down to Corolla Light in the Outer Banks for a week, there are some sick houses down there right by the beach and there is a pool and different types of shops right there in the main complex... Its a pretty chill place.

Josh Matanin
St. Paul's MD.
Undecided
1. My favorite vacation spot is Deep Creek Lake.  When I'm there, I don't have to worry about anything.  I can just relax and get away from the world.  At the same time there is so much to do.  I could go out on the lake or I could go up into the mountains.  I could have a bonfire with friends or just sit back and watch a movie. Deep Creek Lake is just a great way to get away and relax.

What do you want to ask our RISE UP BOYS Email me Brett Hughes.

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Posted by Brett Hughes, Senior Editor

Geoff Shannon of Inside Lacrosse brings some good news for five schools in his latest recruiting roundup.

I think the big winner this week is Ohio State, with recent news of Luke Treece from Upper Arlington, Ohio, and now another in-state Blue Chip player Kyle Bernlohr have helped the Buckeyes' class.

Treece, who I have seen multiple times because he is a star from my alma mater will bring not only good skills, but he has the potential to grow in college and become a solid Division 1 player.

Brenlohr might be one of the best goalies in the class. I think where Ohio State wins with these two players is the idea of protecting its boarders. Ohio may not have the number of Blue Chip players that Maryland or New York, but they do have enough to field a pretty strong team if they can keep kids like Treece and Bernlohr in state. Coach Myers will continue to grow the Buckeyes and we will be hearing more and more form them, when they find out how to keep all these guys along with a Will Campbell and others we may see the "Bucks" deep in the playoffs.

Check out the other recruits and where you will be seeing them in years to come on the recruiting roundup.