Helaina Arnold-Decyk
This Cape freshman left her mark on the newly established girls’ wrestling program, as she placed third in the 235-pound weight class at the Delaware Girls’ Wrestling Championships Feb. 15 at Smyrna High School. Helaina showed early interest in being a member of the girls' wrestling team. She was no stranger to the sport, as her older brother was a Cape wrestler. Coach Hollyann Wettstein said: “Helaina brings to mind the ending of a prolific wrestling quote, ‘... the third period is won by the kid with the biggest heart,’ [as she carries] a spirit and energy onto the mat that can't be taught.” In her first year, she finished with an 8-9 record. Seven of her wins came by pin. “No doubt she will remain a leader for the girls’ program as it grows in the coming years, and [she will] continue to establish her legacy on the mat,” Wettstein said.
Mikey Frederick
This 2022 Cape grad is a senior attackman on the Mercer University men’s lacrosse team. He was named Atlantic Sun Conference Offensive Player of the Week Feb. 17. Mikey recorded four goals, four assists and 11 ground balls across two games on the week. He led the Bears to victory against VMI Feb. 14, with four goals and two assists, while adding another two assists against No. 6 Richmond Feb. 16. The Rehoboth Beach native has 11 goals and five assists across four contests so far this season. He has also tallied 13 ground balls and has started in all four games for the Bears. During his tenure at Cape, Mikey scored 100 goals and tallied 100 wrestling wins. He was named the school’s Male Athlete of the Year in 2022.
Ella Rishko
This 2022 Cape grad is a senior attackman on the University of Delaware women’s lacrosse team. In a 15-10 loss to Navy Feb. 18 at Delaware Stadium, Ella recorded three goals on six shots to lead her team in scoring. Younger sister Lulu had two goals on four shots. Ella is currently leading the team with six goals through three games this season. During the 2025 campaign, Ella appeared and started in all 16 games, leading the team with 36 goals and nine assists for 45 points. She had a team-high 55 draw controls, 16 ground balls and 14 caused turnovers. She began her career at Virginia Tech, playing the 2023 and 2024 seasons there before transferring to Delaware. Like her cousin Mikey Frederick, Ella was named Athlete of the Year at Cape in 2022.
Kiersten Smith
This second-year Cape wrestler brought strength and experience to the girls’ wrestling team’s limited roster. She was part of the triad of girls the previous season who joined the wrestling team in a coed capacity as the presence of girls’ wrestling became known in Delaware. Kiersten was a force on the mat throughout her senior campaign, going 4-2 at the Delaware Girls’ Wrestling Championships Feb. 15 to earn a fourth-place finish in the state in the 185-pound weight class. When asked what she loves about wrestling, she said, "It pushes me to be stronger, more disciplined and mentally tough every single day. It also teaches me to never give up, no matter how hard things get." In addition to wrestling the last two winter seasons, Kiersten is a four-year member of the varsity girls’ soccer team at Cape.
