Get to the Gym, Play Better Tennis!

               

It's no shame to admit that you would enjoy the game much more if you were in better condition. No worries! Get to work with our customized training program that will have your primed and ready for the court!

Tennis

The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.

In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly training will be.

The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!

The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.

Select a Program

3 Day Competitive Program View a Sample Workout of this Program Below	3 Day Dumbbell Program
3 Day Health Club Program

Week 1 - Day 2 (Thursday) of Tennis Program	Week Difficulty:Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Straight Arm Back Extension and Squeeze	20 reps, 20 reps
	3	Video Lying Cross Body Floor Extension	14 reps, 14 reps
	4	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	5	Video Squat	15 reps @ 340 lbs, 15 reps @ 340 lbs
	6	Video Dumbbell One Leg Squat	15 reps @ 55 lbs, 10 reps @ 50 lbs
	7	Video Dumbbell Walking Lunge Twists	15 reps @ 55 lbs, 10 reps @ 50 lbs
	8	Video Machine Leg Extensions	15 reps @ 190 lbs, 10 reps @ 170 lbs
	9	Video Machine Leg Curl	15 reps @ 155 lbs,

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

VIDEO Reveals SECRETS to Transform Your Body Faster

Personal Trainers: Train More Clients, Make More, Have More Freedom

NCAA Sports MILES, SCOTT AND SMITH RECEIVE CIAA WEEKLY HONORS

(HAMPTON, Va.)  The Central Intercollegiate Athletic Association (CIAA) released its weekly CIAA Basketball Honor Roll and Bowie State University received three of the eight accolades.

Sophomore Brooke Miles was selected as Newcomer of the Week and first-year head coach Renard Smith was named Coach of the Week.  Miles continues to pay huge dividends for the surging Lady Bulldogs, averaging 17.3 points per game during BSU's three wins against Chowan, Elizabeth City State and Lincoln (Pa.).  Coach Smith has led his Lady Bulldogs to first place in the conference's Northern Division, winning four straight, five of the last six.  Bowie State defeated Chowan (63-51), Elizabeth City State in overtime (54-52) and routed Lincoln (78-45).

Junior transfer (Hagerstown Community College) Dameatric Scott was selected men's Newcomer of the Week.  Scott recorded a career-high 18 points to lead the No. 21 Bowie State to a 69-63 televised victory over Lincoln (Pa.) last Saturday.

FORMER LADY BULLDOGS' STANDOUT DEIDRA FIELDS CIAA HALL OF FAME HONOREE

(HAMPTON, Va.) The Central Intercollegiate Athletic Association (CIAA) in conjunction with the CIAA Executive Committee welcomes six individuals and one team into the John B. McLendon, Jr. Hall of Fame.  Among those being honored is former Lady Bulldogs' standout Deidra (Fields) Hines. Deidra (Fields) Hines, a dual sport student-athlete for the Lady Bulldogs, was a member of the volleyball team where, in 1999, she earned the CIAA Player of the Year and All- Conference recognition in 1999 and 2000.  In addition to her accomplishments in volleyball she was also a part of the 1999 CIAA Championship team and 2000 Runner-Up team for women's basketball.  Fields earned All-CIAA and All-South Atlantic Region recognitions in 2000 and represented the CIAA at the Black College All-Star Game. Since her days at Bowie State, Deidra has played professional women's football for the Detroit Demolition; where they have won five National Championships.  She has coached junior college basketball at Schoolcraft College in Livonia, MI where they were the 2010 Division II National Runner-Up, won two state titles, one Region XII Title and three conference titles. Currently, Deidra is wife and mother of a 17 year old son and resides in Romulus, Michigan.  She is the Owner of The Frosted Oven Cake Studio. Other inductees include Donald Evans (Winston-Salem State University - Football), Dr. Claudie J. Mackey (Elizabeth City State University - Basketball, Track and Professor), Warren Bruce (Virginia Union University - Men's Basketball), Ralph Tally (Norfolk State University - Men's Basketball), Vic Fulp (Postumous) Beat Writer for the Progress Index and Richmond Times-Dispatch and the 1950 CIAA Men's Basketball Championship Team. The McLendon Hall of Fame's newest neophytes have earned top recognition on the playing field, in their communities and have been staunch supporters of the CIAA.   Honorees will be enshrined on Friday, March 2, 2012 at the Charlotte Convention Center at 11:00 am.

MMA Sports & Extreme Programming Now is on UsSportsentertainment.com

Catch MMA Sports Xtreme Now on USSportsEntertainment.com Click Here To Watch MMA & Sports Xtreme Show Partners with NeuLion to Unleash New Online Destination New York, NY ; December 1, 2011 – MMA & Sports Xtreme Show today announced a new partnership with NeuLion, the true end-to-end technology service provider for delivering live and on-demand content to any Internet-enabled device, to provide fans with a new, online destination to view exclusive content not available on mainstream television. Neulion is the mobile partner for the NFL, UFC and NCAA. MSXN the MMA & Sports Xtreme Network, powered by NeuLion, contains multiple channels of combat, strength and physique sports, pay-per-view events, video on demand, weekly shows and more in a custom branded, interactive video portal. MSXN offers multiple sports programming from MMA, Boxing, Mau-Thai, Americas Strongest Man, Arm Wrestling and other weekly TV shows including MMA & Sports Xtreme Show with segments like Tattoo Corner, Training Academy and Eat to Win and Arm TV! Fans can now watch their favorite content anywhere with an internet connection. MMA & Sports Expo has been operating for the general public and athletes for 12 years and its MMA & Sports Xtreme TV show is starting its 4th season. Creating an online TV network is the next natural step of progression as demand for online video and content grows. "We like to call it everything MACHISMO!" says President and CEO James Jefferson. " This Partnership with NeuLion gives us the ability to provide a TV network and custom video portal for all our content. We knew we wanted to provide our devoted fans with an enhanced online video experience but never had the technology to deliver it, until now.” "We are very excited to be partnering with MSXN, " says Marc Sokol, Executive Vice President at NeuLion. "MMA and similar events, as well as demand for online video are very popular. Providing the best pro combat, strength and physique programming in a single location using our technology is a great benefit for fans around the world." MSXN will roll out in the next few months, mobile applications from PPV events on your smart phone and VOD on your Ipad. Catch MMA Sports Xtreme Now on USSportsEntertainment.com Click Here To Watch

Washington D.C. Area Sports Update 01/10/2012

WINSTON-SALEM STATE EDGES BOWIE STATE LADY BULLDOGS 59-52

WINSTON-SALEM STATE EDGES BOWIE STATE LADY BULLDOGS 59-52 (WINSTON-SALEM, N.C. – January 9, 2012) Junior Cortney Baynard and sophomore Brooke Miles scored 10 points each and senior Kimberly Jones recorded eight points and a game-high eight rebounds, but Winston-Salem State edges Bowie State 59-52. Both teams started the game very slow, as neither team reached double-digits until Winston-Salem held a 10-8 advantage with 13:57 left in the first half. The Lady Rams maintained a lead most of the first half, but Bowie State went into the locker room with a slim 22-21 lead at the break. Bowie State (1-9 / 1-2 CIAA) hit just 7-of 29 (24 percent) from the field in the first 20 minutes. Winston-Salem State was just as cold, making only 7-of-25 (28 percent) from the field. The Lady Bulldogs’ largest lead of the night (48-39) came at the six minute mark of the second half. Winston-Salem State erased that deficit on a 14-2, capped off by a 3-pointer by WSSU’s Taneisha White that gave the Lady Rams the lead for good. To make matters worse for Bowie State, a Miles layup with one minute left to play was the only Lady Bulldogs field goal over the final six minutes. Courtney Medley led the Lady Rams with 15 points (six rebounds) and Jovanah Graham chipped in 13 points and a team-high seven rebounds. Bowie State senior Juliette Turner contributed nine points and five rebounds before fouling out late in the game. In terms of team stats, Winston-Salem State (8-5 / 3-0 CIAA) wrapped up the game shooting 35 percent from the floor (19-of-55) and 61 percent from the charity stripe (17-of-28). In comparison, Bowie State ended the contest with a shooting percentage of 32 percent (17-of-53) and made 12-of-16 (75 percent) from the free throw line. Turnovers were plentiful for both squads as BSU committed 27 and WSSU 22. The Lady Bulldogs return to action – Thursday (January 12) facing the defending CIAA Champions of Shaw University in the Lady Bears’ C.C. Spaulding Gymnasium.

Washington D.C. Area Sports Update 12/31/2011

Bowie State University entered the game as the 15th ranked team in the country and came away with an 84-78 home win over Goldey-Beacom College...Hokies Have a History in the Sugar Bowl (BOWIE, Md. – December 30, 2011)  Bowie State University entered the game as the 15^th ranked team in the country and came away with an 84-78 home win over Goldey-Beacom College after a 12-day layoff.  The victory improves Bowie State’s overall record to 8-1 while Goldey-Beacom drops to 5-5.  The win was Bowie State’s fifth in a row and keeps their home streak alive at 14 since the end of the 2009 season.  

“I thought they (Goldey-Beacom) was sharper than we were … I thought we didn’t defend like we’re capable of for most of the game, but we’re happy to get the victory”, said third year BSU head coach Darrell Brooks.  Playing for the first time in 12 days, Brooks said, “With these long gaps between games, we don’t have a game rhythm yet but I’m sure we’ll get that by mid-January.”

Bowie State started slow but took its first lead at 9-7 at the 14:55 mark of the first period on a 3-pointer by senior Darren Clark.  Back-to-back layups by Goldey-Beacom’s Tariq Uqdah and Ido Yehudo shifted the advantage back over to the Lightning.  Bowie State junior Byron Westmorland answered with a layup of his own to tie the game at 11-11 and a short jumper by junior Najee White put the Bulldogs back in front.

The lead would change hands three more times of the next 12 plus minutes before an Uqdah jumper sent Goldey-Beacom into halftime with a 38-36 lead.

Goldey-Beacom hit 13-of-25 field goals (52 percent) over the first 20 minutes, which included 4-of-8 beyond the 3-point line.  The Lightning also made 8 of their 11 first half free throws.

Bowie State ended the first half with a 48 percent field goal percentage (13-of-27), which included 6-of15 triples.

The Lightning took their largest lead of the night at 42-36 until a Westmorland 3-pointer trimmed the BSU deficit to 44-43 by the 16:45 mark of the second half.  Goldey-Beacom held off Bowie State until a thunderous dunk by Bulldogs senior Travis Hyman tied the game for the ninth time.

A twisting jumper in the paint by junior Bryan Wilson gave the advantage back to Bowie State for good at 66-64 with 6:39 left to play.  The Bulldogs went on an 11-3 run over the next four minutes to take its largest lead of the contest at 77-67, with just over two minutes left to play.

Bowie State improved their shooting percentage in the second half, hitting 16-of-27 field goals (62 percent), including 4-of-5 behind the 3-point line.  The Bulldogs won the battle of the boards, outrebounding the Lightning 36-28 and forced the guests into 19 turnovers.

Clark led the Bulldogs with 22 points and fellow senior Jay Gavin and junior Byron Westmorland added 16 points each for Bowie State.  Hyman rounded out Bowie State’s double figure scorers with 11 points to go along with a game-high four blocked shots and seven rebounds.

            As a team, Bowie State shot a season-low 55 percent from the free throw line (16-of-29), compared to 64 percent for Goldey-Beacom (18-of-28). 

A.J. Picard paced the Lightning with team-highs of 21 points nine rebounds and Rich Flemming chipped in 18.  Uqdah contributed 14 points and was second on the team in rebounds with five.

                Bowie State opens (CIAA) conference play – Thursday, January 5^th, hosting the Broncos of Fayetteville State University at 7:30 pm as part of a doubleheader with the Lady Bulldogs.

Hokies Have a History in the Sugar Bowl
by Chris Coleman, TechSideline.com, TSLMail #517, December 30, 2011
The Hokies will make their fourth trip to New Orleans since 1995 when they take on the Michigan Wolverines in the Sugar Bowl on Tuesday night. Tech fans certainly have some bittersweet memories of past Sugar Bowls. There have been some great moments in the Superdome for Virginia Tech, as well as some oh-so-close moments.
1995 vs. Texas
Virginia Tech was a heavy underdog back in 1995 against the Texas Longhorns. The Hokies won the Big East, but they weren't respected on a national level. Texas was 10-1-1 and champions of the Southwestern Conference (SWC), in its last season of existence. Texas featured the vaunted "BMW" backfield of quarterback James Brown, tailback Shon Mitchell and fullback (and future Heisman Trophy winner) Ricky Williams.
Despite falling behind 10-0, a punt return for a touchdown before halftime by Bryan Still gave the Hokies new life, and Tech went on to outscore Texas 21-0 in the final two quarters. The "BMW" backfield was held to just 78 rushing yards and averaged only 2.4 yards per carry, mostly because James Brown was sacked five times.
Still was the MVP of the game, catching six passes for 119 yards and a touchdown to go along with his punt return. That game propelled him into the second round of the 1996 NFL Draft.
That game was, and remains to this day, the biggest bowl win in the history of the program. It's arguably the biggest overall win as well, only rivaled by the 1995 victory over the Miami Hurricanes, which propelled the Hokies to the Sugar Bowl. It was a great ending to the season, which had not looked promising after an 0-2 start.
Other game notes:

• Tech outgained Texas 371 to 226
• The Hokies gained only 105 yards on the ground, but threw for 266
• Tight end Bryan Jennings caught six passes for 77 yards

1999 vs. Florida State

Many of you left the Superdome on New Year's Eve in 1995 thinking that things would never get any better. If you did, you were wrong. Just four years later, Virginia Tech ran the table behind freshman phenom Michael Vick and faced #1 Florida State in the Sugar Bowl for the National Championship.
The game couldn't have started any worse for Virginia Tech. Vick turned the wrong way on an option at the FSU one yard line, and fumbled the ball away. The Noles went on to take a 28-7 lead, though the Hokies managed to make it a 28-14 game at halftime.
Though they were down, Virginia Tech was not out. The Hokies dominated the third quarter, taking a 29-28 lead into the final stanza. However, starting cornerbacks Anthony Midget and Ike Charlton missed the fourth quarter with injuries, and r-freshman Ronyell Whitaker and r-sophomore Larry Austin stood no chance against All-American wide receiver Peter Warrick and Heisman Trophy winning quarterback Chris Weinke. Tech lost 46-29.
Other game notes:

• Tech outgained FSU 503 to 359
• Tech sacked Chris Weinke four times
• Shyrone Stith got hurt in the second quarter and never returned. He had 11 carries for 69 yards
• Florida State returned a punt for a TD and blocked a punt for a TD

2004 vs. Auburn

2004 was a special season, as the Hokies won the ACC in their first season in the league. Their reward was another Sugar Bowl trip and a meeting with undefeated Auburn, the #3 team in the country. They were left out of the National Championship Game because USC and Texas were also undefeated.
That was a very talented Auburn team that featured three first round draft picks on offense: quarterback Jason Campbell and tailbacks Ronnie Brown and Cadillac Williams. On defense, cornerback Carlos Rogers was a first round pick. That team also featured Jay Ratliff at defensive tackle, who has been a Pro Bowler for the Cowboys for the last four seasons.
The Hokies performed very well defensively, limiting Auburn to just 299 yards of total offense. The Tigers' outstanding backfield was held to only 110 rushing yards and 2.6 yards per carry. Unfortunately, the Tech offense dropped a touchdown pass and the Hokies missed a 23 yard field goal. That resulted in a 16-13 loss.
The Hokies played very well against Auburn, but in the end they shot themselves in the foot with missed opportunities.
Other game notes:

• Tech outgained Auburn 375 to 299
• Bryan Randall threw for 299 yards and also led the team with 45 rushing yards
• Tech had 10 tackles for loss as a team
• Jimmy Williams had 3.5 tackles for loss and an interception

2011 vs. Michigan
Texas, Florida State, Auburn, and now Michigan. Every time the Hokies get a Sugar Bowl invite, they are matched up with a high-profile team. As a fan, it's fun. Virginia Tech has a great opportunity to knock off one of the most tradition-rich programs in the history of college football. It will be a major challenge, but if the Hokies succeed it will be remembered as one of the best wins in school history.

SEVENTEEN BSU STUDENT-ATHLETES RECEIVE DEGREES

SEVENTEEN BSU STUDENT-ATHLETES RECEIVE DEGREES (BOWIE, Md.) Seventeen current and former student-athletes and cheerleaders were among Bowie State University graduates who received degrees in the 2011 Fall Commencement – Friday, December 16th in BSU’s A. C. Jordan Arena. “I would like to personally congratulate all of our graduating student-athletes that participated in the December 2011 ceremony. We celebrate many victories in the athletic department, but none more important than when we see our student-athletes walk across the stage. I know that our coaches and staff are just as proud of them as I am. The work that goes into being a student-athlete can never be underestimated. We wish all of our graduates the best as they transition into the next phase of their life”, said Athletic Director Anton Goff. We thank you for your contribution to BSU Athletic Department and your respective sport. Congratulations and best wishes to you as you begin your next journey. Current Student-Athletes Tariq Jones – B.S. Social Work – Football Former Student-Athletes Duncan Aldous – M.A. Master of Public Administration – Football Jennifer Geter – M.A. Master of Public Administration – Women’s Track Adeshola Ashira – B.S. Biology – Women’s Bowling Kirkland Beale – B.S. Biology – Men’s Track Arthur Bowers – B.S. Communications – Men’s Basketball Dominique Carroll – B.S. Elementary Education – Women’s Bowling Chelyce Fields – B.S. Sociology – Women’s Tennis Breaun Garner – B.S. Sports Management – Women’s Volleyball and Softball Carmen Herbert – B.S. Business Administration - Softball Joel Lavela – B.S. Mathematics – Men’s Track Kyara Lombre – B.S. Communications – Women’s Tennis David Matthews – B.A. Fine Arts – Men’s Track Melissa Pate – B.S. Sociology – Cheerleading Franklin Robinson – B.S. Sociology – Men’s Track Christina Rowles – B.S. Sports Management – Women’s Track Lakisha Walker – B.S. Communications – Women’s Basketball

US Sports Radio The Home of D.C. Divas Football Release 2012 Schedule

The D.C. Divas are one of the most well-known and successful teams in women’s tackle football. Over its ten-year history the Divas have a NWFA Championship in 2006, seven division titles, and a 73-22 win-loss record. Last year former Diva Natalie Randolph made international news as one of the first women to ever coach a boy’s high school football team. Also in 2010, a USA team won the first-ever Women’s World Championship against international teams. Three Divas, Okiima Pickett, Michelle Riddle, and Donna Wilkinson, were on the gold-winning USA team....More

2012 D.C. Divas schedule is

4/14. Pittsburgh (H)
4/21. Bye
4/28. New York (H)
... 5/5.  Columbus (H)
5/12 at New York
5/19. At Boston
6/2. at Pittsburgh
6/9. Boston
6/16. at Columbus
6/23- Round 1
6/30- Round 2
7/7- Round 3
7/21- Round 4
8/4/2012 CHAMPIONSHIP televised on ESPN 3 

 

US Sports Radio the Home of the

The 4th Annual Maryland Crab Bowl

The Mid Atlantic Football Foundation (MAFF) is pleased to announce the 4th Annual Maryland Crab Bowl Powered by Under Armour, December 17th, 2011 at 12:00 pm, at Bowie State University.

Listen to the Maryland Crab Bowl Live On US Sports Radio

We kick it off with the Glory Days Grill Warmup Show at 11:05am EST

Kickoff at 12noon EST

Get Tickets



US Sports Radio Your Radio Home Of

#10 Ranked (USA Today)DeMatha High School Stags



Your radio home of Cool Sports and Talk:

Cool Sports:

DeMatha High School Football and Basketball

Bowie State University Football and Basketball

D.C. Divas Football

coming Summer 2012 The Cal Ripken Collegiate Baseball League



Hot Talk:

The US Sports Coaches Show

Pro Bodybuilding Weekly

Pro MMA Radio

The Sports Journey Featuring Pro Player Shows:

 -The Anthony Armstrong (Washington Redskins) Show

 -The Terrence Austin (Washington Redskins) Show

 -The Darrel Young (Washington Redskins) Show

 -Michigan Regional Sports

And Much More!



Sports, Health, Fitness Blogs, Headlines and More!



Coming Up On US Sports Radio!

Thursday December 22, 2011 7:05pm EST DeMatha High School Basketball: Vs. St. Mary's Ryken



Click Here To Listen

Click Here To Broadcast Your Business Message To Thousands of Targeted Prospects Today!

 

Washington D.C. Area Sports Update 12/08/11

TURNOVERS AND POOR SHOOTING COSTLY IN 74-54 LOSS AT UDC, BULLDOGS MAKE GOOD IN HOME DEBUT BEATING CALIFORNIA (PA) 84-75

Date Released: 12/10/2011

TURNOVERS AND POOR SHOOTING COSTLY IN 74-54 LOSS AT UDC (WASHINGTON, D.C. – December 5, 2011) A very slow start and a season-high 27 turnovers were primary reasons for Bowie State’s 74-54 setback at the University of the District of Columbia. The win keeps the Firebirds record unblemished at 6-0. The Firebirds began the game with an 8-0 run. However, Bowie State managed to pull within seven twice in the first half, primarily on the play of senior Juliette Turner. With the Lady Bulldogs trailing 17-9 at the 10:05 mark, Turner scored 10 of the final 21 points of the opening period. The game went back and forth in terms of runs for the remainder of the first half and the Firebirds went into the locker room with a 37-30 lead. Turnovers were a common problem for both teams in the first half. The University of the District of Columbia committed 16 miscues and Bowie State committed 19. Bowie State shot a disappointing 9-of-33 from the field (27 percent) in the first half and 9-of-18 from the free throw line. UDC attempted 33 first half field goals as well, making 13, but went a perfect 9-of-9 from the charity stripe over the first 20 minutes. The second half presented more of the same as the Firebirds maintained control for most of the game. However, Bowie State trimmed the deficit to 41-37 by the 16:08 mark of the second half on a breakaway layup by Turner. Turner cut the UDC lead to two on their next possession, but the Firebirds ran off 13 unanswered points to seize control of the game for good. Dohnay Banice recorded game-highs of 20 points and added a dozen rebounds to lead the University of the District of Columbia. Jamilia Bonner and Lauren Brittingham scored in double figures as well, tallying 19 and 10 points respectively. Jasmine Rich handed out a game-high seven assists for the Firebirds. Turner led Bowie State in scoring for the fourth straight game, pacing the Lady Bulldogs with 19 points to go along with seven rebounds. Sophomore Brooke Miles contributed 10 points and fellow sophomore Chanet Wallace added nine points. Bowie State’s Lady Bulldogs ended the night shooting just 28 percent field from the floor (17-of-60) and 49 percent from the free throw line (16-of-33). Bowie State (0-5) returns to the court on Saturday (December 10th), making a return trip to Shepherdstown (W.Va.) to face the 4-3 Rams of Shepherd University. BULLDOGS MAKE GOOD IN HOME DEBUT BEATING CALIFORNIA (PA) 84-75 (BOWIE, Md. – December 6, 2011) In a game of firsts, the 20th ranked Bulldogs of Bowie State University won its home opener 84-75 over the Vulcans of California University of Pennsylvania. The win was also Bowie State’s first career-win against California (PA) after four previous setbacks dating back to the early 1980’s. With the victory, the Bulldogs improve their record to 4-1 overall while the Vulcans drop to 5-2 overall. Bowie State senior Darren Clark tied his career-high of 28 points and added nine rebounds, six assists and three steals to pace the Bulldogs. Fellow senior Jay Gavin finished the night with 17 points and a BSU career-high five assist, while junior Dameatric Scott posted 10 points before fouling out. The Bulldogs jumped out to a 13-5 lead in the first five minutes of the contest before extending its lead to nine points, 17-8 with 12:13 remaining before halftime. The Vulcans then mounted an 8-2 rally on a traditional three-point play by Mitchell Weedon (Frederick, Md.) and back-to-back buckets by Chad Tipton (Hanover, Pa.) to trim the deficit to 19-16 at the 10:03 mark. Bowie State responded by pushing the lead back to nine before the California (Pa.) cut the deficit to 38-37 at intermission following a jumper by Travon Vann (Frederick, Md.). The Vulcans took their first lead of the game in the opening seconds of the second half and quickly had a four-point lead, 42-38, after a three-point play by CJ Townes (Joppatowne, Md.) at the 19:40 mark. Bowie State tied the game less than two minutes later before taking the final lead change of the game with 15:51 left in the second half. With the Bulldogs holding a 61-53 advantage, California (Pa.) ran off seven unanswered points to cut the deficit to one point (61-60), following a lay-up by Townes with 9:09 remaining. The Bulldogs maintained the lead and stretched it to as many as 12 points, 78-66, with 2:28 left to play. Vann and Fortune each scored a team-high 14 points to lead the California (Pa.) Vulcans. Tipton added a dozen points and Chris Williams (Philadelphia, Pa.) pulled down a team-high eight rebounds to go along with nine points. Bowie State shot 63 percent (17-of-27) from the field in the second half and closed out the evening at 50 percent (28-of-56) overall. However, second half free throw shooting could have come back to bite the Bulldogs as Bowie State hit just eight-of-21 from the charity stripe. BSU ended the game shooting 56.4 percent (22-of-39) from the free throw line and held a slim 39-38 rebound margin. In comparison, California (Pa.) was held to a season-low 36.5 percent (19-of-32) from the field and shot just 26.7 percent beyond the arc. The Vulcans were successful at the free throw line, knocking down 33-of-44 for 75 percent. Bowie State will play another non-conference game on Thursday (12/8) night, hosting the Mountain Cats of the University of Pittsburgh-Johnstown. Game time is set for 7 pm in BSU’s A.C. Jordan Arena.

Washington D.C. Area Sports Update 12/07/11

BSU Track & Field, Womens Basketball, Maryland Crab Bowl All Star Game.

Date Released: 12/07/2011

(COLLEGEVILLE, Pa.) The Bowie State University men's track and field team opened the 2011-2012 with a first place finish in the Bow-Tie Classic hosted by Ursinus College. The Bulldogs topped the competition with 199 points, followed by Dickinson in second with 113 points, Cheyney was third (102 points), Ursinus placed fourth (88 points) and Gwynedd-Mercy rounded out the top five with 71 points. In the women's division Bowie State placed third overall out of 19 teams. Coppin State University and host Ursinus tied for first with a score of 171 points, followed by Bowie State (125 points), Misericordia was fourth (101 points) and Delaware State University placed fifth with a score of 85 points. JOHNSON C. SMITH SPOILS LADY BULLDOGS HOME DEBUT LADY GOLDEN BULLS TAKE 76-63 CONFERENCE WIN OVER BOWIE STATE (BOWIE, Md. – December 3, 2011) Senior Juliette Turner recorded a career-high 23 points to go along with 16 rebounds and sophomore Chanet Wallace added a career-high 16 points and 16 rebounds in Bowie State's 76-63 home opening loss to Johnson C. Smith University. Johnson C. Smith (6-1, 1-0 CIAA) led the majority of the game, except for the first 4:15 of the contest. With the scored tied at 6-6, the JCSU Lady Golden Bulls went on an 11-3 run to give them a little cushion by the 11 minute mark of the first half. The JCSU lead grew to a first period high of 13 (27-14) and pretty much held a double-digit lead until freshman Alisha Burley nailed a half court 3-pointer to close out the first 20 minutes. Johnson C. Smith went into the break with a 36-29 advantage. Bowie State and Johnson C. Smith were pretty much even in terms of first half field goals as the Lady Bulldogs went 11-of-34 (32 percent) while the Lady Golden Bulls went 12-of-34 (35 percent) from the floor. Johnson C. Smith began the second half with a 13-0 burst before a Wallace free throw stopped the BSU scoring drought over the first eight minutes. A 3-point field goal by JCSU’s Terran Quattlebaum extended the visitors lead to a game-high 20 points on the Lady Bulldogs next possession. The Bowie State duo of Turner and Wallace cut the Lady Bulldogs deficit to 10 with just over nine minutes left to play, but that’s as close as the home team would get. Bowie State’s field goal shooting percentage fell to 29 percent in the final period, making 12-of-42 from the floor and ended the afternoon hitting 23-of-76 (30 percent). The Lady Golden Bulls offense wasn’t the greatest either over the final 20 minutes. JCSU made just 10-of-32 from the floor, but used 18-of-28 free throws to help hold of BSU. Johnson C. Smith went to the charity stripe 42 times in the game, converting 27 compared to 13-of-21 overall for Bowie State. Bowie State (0-4, 0-1 CIAA) outscored Johnson C. Smith 30-18 in the paint but the Lady Golden Bulls bench outscored the Lady Bulldogs bench 25-7. Shavonda Price led Johnson C. Smith with 23 points, which included 14-of-16 from the free throw line and tied for team-high rebound honors with nine. Quattlebaum and Phyllis Jenson scored in double figures adding 14 and 12 points respectively. JCSU’s April Smith and LaKendra Wilkerson matched Price’s rebound total of nine. Senior Kimberly Jones scored in double figures for the second time this season, contributing10 points and grabbed a career-high eight rebounds. Senior Cortney Baynard handed out a team-high four assists and junior Jasmine Jacobs provided three assists. The Lady Bulldogs return to the hardwood Monday (December 5th) traveling across town to face the undefeated Lady Firebirds of the University of the District of Columbia at 6 pm. November 30, 2011 Bowie, MD – The Mid Atlantic Football Foundation (MAFF) is pleased to announce the 4th Annual Maryland Crab Bowl Powered by Under Armour, December 17th, 2011 at 12:00 pm, at Bowie State University. The Crab Bowl is Maryland’s only statewide all-star game, and in its four year history boasts well over 190 active alumni throughout the country at virtually all levels of college football. Tickets are available on a pre-sale basis starting December 1, 2011 via the web at: http://chesbowl.ticketleap.com/2011-maryland-crab-bowl/ “We are excited to produce the Crab Bowl again this year,” said Sean O’Connor, MAFF’s Director of Business Operations, “because just this weekend alone, 37 of our alumni will be in action at the Football Championship Series, Division II and Division III level as their play-offs continue. The Crab Bowl represents this great state for college football well, and our game provides exposure for the state’s best talent for some of this country’s best institutions of higher learning to see these young men compete.” The Mid Atlantic Football Foundation, Inc is a non-profit (501c3) foundation. It was created in January 2011 to provide the youth of our community the opportunity to participate and compete in football related events. Please visit our website at: http://midatlanticfootballfoundation.org/ Washington Roster: http://marylandcrabbowl.com/joomla_2/index.php/teams/washington-roster Baltimore Roster: http://marylandcrabbowl.com/joomla_2/index.php/teams/baltimore-roster

UDC: The Next Penn State?

From former UDC Sports Information Director Bernard S. Payton

Date Released: 11/30/2011

UDC: The Next Penn State? Has cronyism, nepotism and corruption been the predominant games in the University of the District of Columbia Athletics Department the past three years? Within two months of the appointment of the new Athletics Director Patricia Thomas, strange things began to happen. Against the advice and counsel of the UDC swimming pool operator, Thunder Lane, the new athletic director hired a former colleague from Georgetown University to refurbish the UDC swimming pool. Mr. Lane advised that the pool had only recently been refurbished, and in writing, urged Ms. Thomas to re-consider plans to do it ,again, so soon. Instead of thanking Mr. Lane for his diligence, instead, the athletics director attempted to have him fired. Thanks to the intervention of the worker's union AFSCME Local 20, that effort was thwarted. This also generated much community concern and local media interest. UDC recently fired the Union President Walter Jones, in retaliation. In spite of Mr. Lane's warning, a former colleague of the athletics director from Georgetown University was engaged with a $50,000 contract, to work on the pool. After the contractor finished his work, the pool was filled with water, which promptly flowed out down Yuma Street towards Connecticut Avenue, possibly endangering the Van Ness-UDC Metro station tunnel which passes nearby. The water flowed for days costing the University thousands of dollars, before it was finally turned off. Hundreds of thousands of gallons of water was lost as the pump continuously replaced the water that kept leaking out. Finally, the city condemned the pool and closed it because of what was essentially poor judgment and mismanagement of University resources. As a result of the pool's closing, senior students who were required to take swimming as a part of their course requirements were displaced from the campus and forced to take their swimming class in far flung Takoma Park. This resulted not only in protests by the students, but also by the Health Education faculty. Also displaced were alumni and senior citizens from the community who participated in the innovative UDC Institute of Gerontology's Body Wise Program and UDC students who wanted to swim recreationally in the pool. As a result of this, the University was forced to spend millions of dollars unnecessarily, to reconstruct the swimming pool and associated locker rooms, which also had recently been renovated. As of today, r nearly three years later, there is no swimming pool available for students or the community to use on campus, and the men's soccer team and women's basketball team are still without an appropriate locker room. Visiting teams have been relegated to using an environmentally challenged basement locker room. The senior citizens, many of who are handicapped, have especially been mistreated by the athletics director, being forced to walk up a series of concrete stairs from Yuma Avenue to reach the UDC gymnasium, since the building is in violation of the American Disabilities Act. Many of them have protested this to D.C. Council Member Mary M. Cheh. There is a clear lack of institutional control within the athletics department, as various NCAA violations have been committed within certain sports, including allowing prospects to live in a University sponsored apartment before becoming eligible to play a sport. The violations continue as at least one prospect was recently caught living in a UDC apartment during the first summer session before being officially enrolled in the University. A review of the men's basketball team is needed to determine if all of the players were in fact eligible to compete during the 2009-10 academic year. The family of a member of the men's basketball team suspiciously attempted to give a $50.00 cash card gift to the sports information director, which was a direct violation of NCAA rules, for which he may have been fired. Although this was reported to the athletic director, there is a question as to whether or not it has been reported to the NCAA. This may not have been the first time that an attempt to give cash to a University employee was made by a student-athletes family, and not reported in the past three years. There is a serious on-going problem in the apartments rented by the University for student-athletes. The building is a permanent home to elderly senior residents, who have repeatedly complained about fighting and other possible illicit activities in the building, most of which involved UDC athletes. Senior residents in the building have repeatedly complained to the Council of the District of Columbia about the situation in the apartment complex and have asked that the students be removed from the building to no avail. An examination of the department's hiring practices should be undertaken to determine if District of Columbia personnel rules have been violated. There is a question as to whether one fulltime coach worked fulltime elsewhere while being paid fulltime by the University during the 2009-10 academic year. This coach was absent from the team's first game of the season, which is highly unusual, and also absent from a subsequent one, but regularly came in to sign time and attendance forms which certified that this person worked fulltime in the Athletics Department. A further examination should be made to determine if any District of Columbia personnel rules have been violated by the hiring of the athletic director's nephew to work in the Department, in a position created specifically for him and whether a review of his time and attendance record is warranted. Another examination should be conducted to determine if the former basketball referee assignor was replaced by one who employs family members of the athletics director as referees. An independent investigation should be untaken to determine why only former colleagues of the athletics director from Georgetown University have been hired in top level administrative positions and as coaches, while male African-American coaches who had not worked previously at Georgetown have been fired, and other African-American employees have been repeatedly harassed. The sports information director, was constructively terminated in August of 2011, after being repeatedly harassed and issued a biased evaluation that was filled with false and inflammatory information, some of which came from another former Georgetown University colleague of the athletics director, who provides web site services to the university. Meanwhile, after hiring other former Georgetown University colleagues, apparently without consulting the budget, it was discovered that there were no funds remaining to purchase equipment and supplies for the start of the fall 2011 sports season in August. Thus, the volleyball, soccer and cross-country teams were forced to start their seasons without proper equipment and appropriate funds to travel. Even more disheartening was that while spending substantial amounts of funds to employ her former Georgetown University colleagues, the athletics director failed to pay for the books purchased for student-athletes as provided in their contracts during the 2010-11 academic year. Thus, when the new school year started in August of 2011, the University bookstore would not allow the students to obtain new books until the old bill had been paid, and they were without books well into the new semester. Was a current student-athlete suspended for three weeks by the athletic director for complaining about the lack of books to the president's office? Is this a direct NCAA violation ? Out of control ??? You bet! An examination of the Department's purchasing practices should also be conducted to determine if a person was hired immediately after selling the University glass basketball backboards to replace perfectly good glass backboards that did not to be replaced. In addition, a review of the Department's purchasing practices should be conducted to determine why so many goods and services were purchased in violation of District of Columbia procurement and purchasing rules. For additional information contact: Bernard S. Payton Former UDC Sports Information Director (301) 839-4521 bpay492(at)verizon.net

Bodybuilding.com's Teen Bodybuilder Of the Week Cassandra Orr

 
VITAL STATS
* Name: Cassandra Orr
* E-mail: cassandraorr567(at)hotmail.com
* Age: 17
* Where: Alberta
* Height: 5'4"
* Weight: 127lbs
* Years Bodybuilding :1
* Favorite Bodypart: Abs/Shoulders
* Favorite Exercise: Cardio-Running/Beep Test
* Favorite Supplements: IsoFlex


How Did You Get Started?

I've always played a lot of sports. When I started playing more competitive sports I started training like crazy! I needed to be in top shape to be able to compete in the sports I was playing.


What Workout Plan Worked Best For You?

Day 1/Day 3/Day 5: Upper Body/Abs Circuit

* Treadmill: 32 minutes, 1-3 minutes intervals, varying between level 3 to 11
* Sprints: Sprint 50 meters, jog 50 meters, repeat 12 times
* Superset:
Dumbbell Bench Press: 3 sets of 20 reps
One Arm Row: 3 sets of 20 reps


* Superset:
Front Plate Raise: 3 sets of 20 reps
Overhead Raise: 3 sets of 20 reps (....More....)

Injuries Creating Future Depth for (VA) Tech Defense

Date Released: 10/29/2011

Injuries Creating Future Depth for Tech Defense by Chris Coleman, TechSideline.com, October 28, 2011 The Virginia Tech defense is very young. Not only are they young, but with so many injuries sustained this year, some of the even younger backups have gotten an opportunity to play a lot, and even start games in some cases. The Hokies have played well defensively this year despite the injuries. Though all the attrition certainly won't help Virginia Tech in 2011, it will make them a better defense down the line. Experience Chart, Tech Defense Player Pos. Yr. Games Played Game Started Alonzo Tweedy Whip r-Jr. 35 1 Antoine Hopkins DT r-Jr. 32 17 Bruce Taylor LB r-Jr. 29 22 Jeron Gouveia-Winslow Whip r-Jr. 29 12 Tyrel Wilson DE r-So. 22 1 Jack Tyler LB r-So. 22 1 Kyle Fuller CB So. 22 14 Antone Exum FS r-So. 22 13 Tariq Edwards LB r-So. 22 8 J.R. Collins DE r-So. 22 9 Derrick Hopkins DT So. 21 8 James Gayle DE r-So. 20 9 James Hopper FS r-So. 20 0 Duan Perez-Means DE r-Fr. 8 0 Zack McCray DE r-Fr. 8 0 Corey Marshall DT Fr. 8 1 Luther Maddy DT Fr. 8 2 Detrick Bonner CB r-Fr. 8 1 College Football Tickets The Hokies have just one senior starter: rover Eddie Whitley. Barquell Rivers is also a r-senior who is taking over the mike position because of Bruce Taylor's injury last week against Boston College. Tech also has r-senior Cris Hill, a backup cornerback who plays in the nickel package, and they will likely lose Jayron Hosley a year early to the NFL. Other than that, the entire defense will return intact in 2012, and they will have lots of experience on the field. Assuming Tariq Edwards, J.R. Collins, Derrick Hopkins and James Gayle are healthy from here on out, Virginia tech will return nine defensive players with double-digit starts for the 2012 season. Because of the injuries to Jeron Gouveia-Winslow, Antoine Hopkins, Jayron Hosley and James Gayle, some other players are getting action. Alonzo Tweedy, who has played in more games than anyone on this list because of his experience on special teams, is starting for the first time. Nick Dew will start at whip against Duke, because now Tweedy is hurt. True freshmen defensive tackles Corey Marshall and Luther Maddy are getting starting experience because of the injury to Hopkins. Detrick Bonner will be ready to step into a starting role next season because he has been able to get valuable experience this year. While no one every hopes that injuries occur, there are plenty of times in the past when they have been beneficial. Back in 2002, cornerback Eric Green blew out his knee and had to redshirt. As a result, he got to play in 2004, and was a big reason the Hokies won the ACC Championship. Same with Jim Davis, who redshirted in 2003. If David and Green had never been injured, they would have been finished following the 2003 season. I doubt Tech would have won the ACC in 2004 without those guys. If Brett Warren didn't get to redshirt in 2006 because of an injury, Tech would have been in bad shape at mike linebacker in 2008. Injuries are hurting Tech in 2011, but it might be beneficial down the road. Not only will it help build depth for 2012 and 2013 on defense, but it will also serve as a boost to the wide receiving corps next year. Dyrell Roberts will be back as a result of his injury, and with him out in 2011, D.J. Coles has been getting a lot more reps and could be Tech's #1 receiver next season. If Tech can survive this rash of injuries and still play for the ACC Championship, it will be an impressive feat. Either way, the defense should be loaded with experience for the next couple of seasons.