UDC Women's Basketball Recap

Video | Live stats | Recap | Box Score | Preview

Firebirds Offense Sputters in 60-44 Loss to St. Thomas Aquinas

Tatyana Calhoun had a game-high 13 rebounds.

FINAL	1	2	T
St. Thomas Aquinas (7-7, 3-1 ECC)	29	31	60
Dist. Columbia (6-8, 1-3 ECC)	27	17	44
Washington, D.C.

ST. THOMAS AQUINAS	DIST. COLUMBIA
Pts: Oliveira, Sara - 20	Pts: Janelle Junior - 8
Reb: Motrechuk, Ashley - 10	Reb: Tatyana Calhoun - 13
Ast: Kowgios, Bianca - 6	Ast: Ty Abilla - 5

TEAM STATISTICS	ST. THOMAS AQUINAS	DIST. COLUMBIA
Field Goal %	39.6% (19-48 )	29.1% (16-55 )
Rebounds	37	38
Assists	11	12
Turnovers	12	15
Pts off Turnovers	16	12
2nd Chance Pts	10	17
Pts in the Paint	12	14
Fastbreak Pts	0	0
Bench Pts	8	24

full stats

WASHINGTON, DC – The University of the District of Columbia continued to struggle offensively as the Firebirds were defeated by East Coast Conference foe St. Thomas Aquinas, 60-44 on Wednesday night at UDC Gym.

District of Columbia, which had nobody score in double-figures tonight and shot just 29-percent from the floor, has now lost its last three games to fall to 6-8 overall and 1-3 in league play. Meanwhile, this was STAC's third straight win as the Spartans improved to 7-7 overall and 3-1 in the conference.

Leading the offensive charge for the Firebirds was senior guard Janelle Junior (Administration of Justice – Riverside, CA/La Sierra HS) with eight points. Freshman forward Tatyana Calhoun(Environmental Science – Disputanta, VA/Sussex Central HS) was very active on the glass with a game-high 13 rebounds, including six on the offensive end.

District of Columbia's zone defense had no answer for Sara Oliveira, who burned the Firebirds with six three-point field goals en-route to a game-high 20 points. The Spartans, who were playing without their leading scorer Shpresa Liharevic, also got a double-double from starting forward Ashley Motrechuk (12 points, 10 rebounds).

The Firebirds looked to be in the driver's seat early on, grabbing an 11-4 lead nearly seven minutes in and going up by as many as 10 (21-11) after a three-pointer by freshman guardTajruba Baldwin-Kollore (Public Health – Newport News, VA/Denbigh HS) at the 8:28 mark. However, with a 23-16 lead and six-and-a-half minutes to play in the first half, the Firebirds allowed the Spartans on a 13-4 charge to end the half and trailed 29-27 at intermission.

Following a Motrechuk jumper to open the half, Junior buried a three-pointer to pull the Firebirds within one, 31-30. However, that was as close as District of Columbia would get the rest of the way, as STAC outscored the Firebirds 20-4 over the next 10 minutes to take its largest lead of the night, 51-34. Oliveira scored 11 of her 20 points in that stretch and the Spartans would never look back. They went on to win by a final 60-44.

UDC Men's Basketball Recap

Home | Roster | Schedule/Results | Statistics | News | Coaches

 

January 9, 2013

Video | Live stats | Recap | Box Score | Preview

District of Columbia Snaps Losing Streak With Come-from-behind, 75-72 Win Over St. Thomas Aquinas

D'Angelo Johnson had a game-high 22 points.

FINAL	1	2	T
St. Thomas Aquinas (2-10, 2-2 ECC)	44	28	72
Dist. Columbia (2-10, 1-3 ECC)	41	34	75
Washington, D.C.

ST. THOMAS AQUINAS	DIST. COLUMBIA
Pts: Brown, Justin - 22	Pts: D'Angelo Johnson - 22
Reb: 2 Players (#04, #32 - 8)	Reb: Ralph Watts - 8
Ast: Brown, Justin - 5	Ast: Quasim Jones - 7

TEAM STATISTICS	ST. THOMAS AQUINAS	DIST. COLUMBIA
Field Goal %	39.0% (23-59 )	52.8% (28-53 )
Rebounds	32	31
Assists	15	18
Turnovers	11	7
Pts off Turnovers	11	16
2nd Chance Pts	7	6
Pts in the Paint	18	28
Fastbreak Pts	0	0
Bench Pts	9	0

full stats

WASHINGTON, DC – The University of the District of Columbia men's basketball team erased a 12-point second half deficit to beat East Coast Conference foe St. Thomas Aquinas, 75-72 on Wednesday night at UDC Gym, thus ending its nine-game losing streak.

The Firebirds improved to 2-10 overall (1-3 ECC) with the win while dropping STAC to 2-10 overall and 2-2 in league play. District of Columbia is now 3-0 in the all-time series against the Spartans.

With a depleted roster of just seven able-bodied players, three Firebird players really carried the load offensively. Senior transfer forward D'Angelo Johnson (Mass Media – Washington, DC/Virginia St.) scored a game-high 22 points, junior transfer guard Ralph Watts (Sociology – Peekskill, NY/UAlbany) registered 21 points and a game-high eight rebounds, and junior transfer point guardQuasim Jones (Business Management – Philadelphia, PA/Johnson CC) added 19 points and a game-high seven assists.

The Spartans were led offensively by Justin Brown and Sam Wilson. Brown tied for the game-high of 22 points on 6-of-7 shooting from the field (3-of-3 from three-point range) and a perfect 7-of-7 at the free-throw line, and Sam Wilson made a game-high five three-pointers to finish with 21 points.

District of Columbia got off to a hot start, claiming early leads of 10-3 and 18-5 before Wilson sparked STAC with two consecutive three-pointers to help them pull within two (23-21) as a result of a 16-5 run. Johnson, who had 18 of his 22 points in the first half, knocked down his second three-pointer of the half with 3:31 to play before halftime to give the Firebirds a 37-30 lead, but a three-point shooting barrage by the Spartans to end the half resulted in the visitors claiming a 44-41 advantage at intermission. Wilson started and ended what amounted to a 14-4 Spartan surge with a pair of three-pointers as he finished with 14 of his 21 in the first frame. The Firebirds out-shot their guests 59-percent to 47-percent from the field, but the Spartans' 9-of-16 (56-percent) three-point shooting gave them a slim lead at the break.

STAC did not let up in the second half, opening the final frame with a 12-3 run (26-7 run to span the halves) to take their largest lead of the night, 56-44 with 14:20 left to play. Quasim Jones stopped the bleeding with a jumper just past the 14-minute mark, and that ignited a 6-0 Firebirds mini-run which cut the deficit in half. However, back-to-back three-pointers by T.J. Jones and Wilson helped STAC re-up its lead to 10 as the game approached the 11-minute mark. Back came the Firebirds though with a 7-0 run, highlighted by a Michael Terry (Criminal Justice – Philadelphia, PA/Boston U) trey, and the Spartans lead was just three with 7:19 left to play.

Still trailing by five (66-61) with just under six minutes in regulation, the Firebirds got back-to-back buckets from Jones and Terry to make it a one-point game at the 4:45 mark. Then, following a layup by STAC's Dane Dixon, Ralph Watts forced just the second tie of the night with an and-one layup with just over three minutes to play. Terry then gave the Firebirds their first lead of the second half with a 1-of-2 trip at the free-throw line at the 2:35 mark, but on the ensuing Spartans possession, Justin Brown gave the visitors back the lead by sinking a pair of free-throws with 2:18 to go. Right back down the floor came District of Columbia, with Terry finding Watts on a beautiful feed for an easy layup to send the Firebirds to a 71-70 lead with just over two minutes remaining.

District of Columbia made things interesting by shooting 4-of-8 from the free-throw line in the final 30 seconds of the game, allowing the Spartans a chance with three seconds remaining, trailing by three.  Fortunately for the Firebirds, sophomore forward Florent Pontens (Business Management – Tarbes, France/Cheshire Academy) intercepted Wilson's pass at midcourt as the Spartans did not even manage a desperation heave in the final seconds.

STAC cooled off dramatically in the second half, shooting just 8-of-27 from the field (30-percent) and 3-of-13 from behind-the-arc (23-percent). The Firebirds out-shot their guests 53-percent to 39-percent from the field for the game and were considerably better in assist-to-turnover ratio (18/7 to 15/11).

Next up, the Firebirds visit league-leading LIU Post on Saturday, January 12^th at 3 p.m.

Bowie State Men's and Women's Basketball Post Game Story

WINSTON-SALEM STATE SURVIVES BOWIE STATE SURGE TO CLAIM 77-72 CONFERENCE VICTORY

BOWIE, Md. - The Bowie State University men's basketball team appeared a bit out of sync and 23^rdranked Winston-Salem state took advantage as the Bulldogs dropped a 77-72 cross-division decision to the Rams in CIAA action on Monday night at A.C. Jordan Arena.

Bowie State senior Byron Westmorland (Baltimore, Md.) led the Bulldogs with 22 points to go along with eight rebounds before fouling out late. Junior Ray Gatling (Oxon Hill, Md.) took advantage of his first start of the season, scoring 17 points on 7-of-11 shooting from the field. Senior Najee White (Jamaica Queens, N.Y.) contributed 16 points, eight rebound, two blocks and two steals and fellow senior Dameatric Scott (Hagerstown, Md.) tallied eight points and a career-high 10 rebounds.

Bowie State (5-7 overall, 1-2 CIAA) shot 14-of-28 (50.0 percent) from the field in the first half but played from behind the majority of the first 20 minutes. The lead changed hands seven times in the first half before a layup by Joseph Thompson (Lillington, N.C.) at the 8:28 mark shifted the lead over to Winston-Salem State.

The Rams pushed the lead to seven points (35-28) with three minutes left in the first half, only to have the Bulldogs close to within two (35-33) 24 seconds later. Winston-Salem State responded with a 7-0 run to enter halftime with a 42-35 lead.

WSSU didn’t shoot bad from the field in the first stanza, hitting 16-of-39 from the field and were led by Justin Glover (Siler City, N.C.) with 14 points. Of the Rams’ first half points, 22 were in the paint and 16 came off 13 Bulldogs’ turnovers.

The Bulldogs narrowed the deficit to 50-49 by the 14:36 mark of the second half on a traditional three-point play by Gatling. A pair of free throws by Bowie State senior Bryan Wilson (Upper Marlboro, Md.) shifted the advantage over to the Bulldogs and the duo of White and Scott pushed the lead to 58-50 with 10:29 remaining in the game.

Unfortunately, the turnover bug bit the Bulldogs again and the Rams seized the opportunity. “We went up eight with about eight minutes left and were doing a terrific job, limiting them to one offensive rebound in the second half and then committed turnovers at a crucial time against a good team”, said Brooks.

Winston-Salem State (10-2 / 3-0 CIAA) went on an 11-2 run, capped off by a pair of free throws by Glover, putting the defending CIAA Champions back in front 61-60.

A Gatling jumper created another lead change on the next Bulldogs possession, but a deep 3-pointer by WSSU’s Wakefield Ellison (Ashville, N.C.) was the games’ final lead change at 64-62 Rams, with 5:06 left to play.

 “Winston-Salem played with a lot more poise down the stretch and as the saying goes in order to be the champion you must be the champion”, stated Bulldogs head coach Darrell Brooks.

Glover paced the Rams with a game-high 31 points, which included 9-of-14 from the charity stripe. WyKevin Bazemore (Kelford, N.C.) made 9-of-16 free throws (15 total points) and grabbed a team-high six rebounds. Thompson scored in double figures as well, contributing 10 points in just 14 minutes.

Brooks wrapped up his post-game comments by saying, “We’re nowhere near being the team I think we’re going to become … We’re an athletic team, we’re quick, but we have to pay attention to details which we’re getting better at and take better care of the basketball”.

Bowie State will travel south for its next three games, beginning Thursday (January 10^th) at Saint Augustine’s University. Following the 7:30 pm contest against the Falcons, the Bulldogs make a stop at Shaw University on Saturday (January 12^th) for a 4 pm battle with the Bears. The Bulldogs will conclude the southern swing on Monday (January 14^th) at Fayetteville State University with tip time set for 7:30 pm.

WINSTON-STATE LADY RAMS CRUISE TO 66-41 ROAD WIN AT BOWIE STATE

BOWIE, Md. - The third contest of a three-game home stand started slow for the Bowie State University women’s basketball team and ended the same as the Lady Bulldogs fell to Winston-Salem State, 66-41, Monday evening at the A.C. Jordan Arena.

The Lady Rams scored the first seven points of the game and never looked back as they improved to 7-6 overall and 2-1 in the Central Intercollegiate Athletic Association.

Meanwhile, the Lady Bulldogs fell to 4-7 overall and 1-2 in the CIAA.

The Lady Rams’ defense stifled the Lady Bulldogs’ offense, as no Bowie State player scored in double figures.

Junior guard Alessandra Flores Conway (Hagerstown, Md.) led all Lady Bulldogs’ scorers with eight points. Senior guard Jasmine Jacobs (Baltimore, Md.) score seven points and had a team-high six rebounds. Sophomore guard/forward Bria Robinson (Richmond, Va.) chipped in seven points.

On the other end, the Lady Rams had four players score in double figures as junior guard Taylar Wells (Stafford, Va.) led the way with 14 points and four rebounds. Lady Rams’ Schatavia Gray (Atlanta, Ga.) had a solid effort with 11 points and a game-high eight rebounds. WSSU sophomore Jovonah Graham (Fayetteville, N.C.) had 12 points along with six rebounds and junior guard Tereka Cesar (Brooklyn, N.Y.) had 11 points and five rebounds. Junior guard Keyrra Gillespie (Statesville, N.C.) had a game-high seven assists along with seven points for the Lady Rams.

Barely six minutes into the game, the Lady Bulldogs trailed, 13-2, but would cut the lead to 16-10 at the 8:16 mark of the first half after a three-point field goal by Flores Conway.

That would be the closest the Lady Bulldogs would get for the remainder of the game.

With just under a minute remaining in the contest, the Lady Rams led by 28 as the Lady Bulldogs’ second-leading scorer Brooke Miles (Upper Marlboro, Md.) was held to just five points while third-leading scorer Jasmine McIntosh (Bowie, Md.) was contained to just two points.

“We didn’t execute at all … They (WSSU) came to play and we didn’t right out of the gate”, said second year head coach Renard Smith. “Not making excuses, we only brought back four players from last season and only two of them were starters … We have a really young team.”

The Lady Bulldogs will hit the road for the next three conference games, making a Thursday (January 10^th) stop at St. Augustine’s University.

The NFL Combine Workout Week 2 Day 3

(Sponsor this newsletter)
                                         
Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!
Be sure to stay hydrated before, during, and after your workouts.
 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here
To get a Strength and Conditioning program designed especially for you  Click Here 
*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed:  Power Gym, Machines, 

Week 2 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's Program	Week Difficulty:Hard
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 Power Clean	5 reps @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 1 reps @ 240 lbs, 1 reps @ 255 lbs, 5 reps @ 240 lbs, 4 reps @ 225 lbs, 5 reps @ 210 lbs
	3	Video Reverse Hypers	10 reps @ 55 lbs, 8 reps @ 60 lbs, 8 reps @ 55 lbs
	4	Video Close Grip Pull Ups	8 reps, 8 reps, 6 reps
	5	Video Barbell Wide Grip Bent Over Row	10 reps @ 190 lbs, 8 reps @ 205 lbs, 8 reps @ 190 lbs
	6	Keiser Hip Extension	12 reps @ 85 lbs, 10 reps @ 90 lbs
	7	Keiser Hip Flexion	12 reps @ 50 lbs, 10 reps @ 55 lbs
	8	Video Standing Toe Press	12 reps @ 230 lbs, 10 reps @ 250 lbs
	9	Seated Toe Press	12 reps @ 115 lbs, 10 reps @ 125 lbs
	10	Video Barbell Standing Forearm Flexion	12 reps @ 70 lbs, 10 reps @ 75 lbs, 12 reps @ 70 lbs
	11	Video Med Ball Twists	15 reps, 12 reps, 10 reps
	12	Video Bent Leg Knee Ups from Bench	24 reps, 24 reps
	13	Video Cross Crunches	27 reps, 27 reps, 21 reps

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Week!                

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!

Step 1: choose (click on) your program goal:

General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo...	Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T...
Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ...	Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ...
Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with...	Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr...	Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u...
Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr...	Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a...	Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...	Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

BOWIE STATE FIELD ATHLETES HEADLINE PERORMANCES AT FATHER DIAMOND INVITATIONAL

BOWIE STATE FIELD ATHLETES HEADLINE PERFORMANCES AT FATHER DIAMOND INVITATIONAL

FAIRFAX, Va. - Several strong finishes in field events headlined a solid outing by the Bowie State track and field team at the Father Diamond Invitational last weekend at George Mason University. 

The Lady Bulldogs’ Kendall Reynolds finished second in the women’s long jump with a leap of 17 feet, 9 inches (5.42 meters). Reynolds followed up that performance with a third-place finish in the women’s triple jump (35 feet, 9.25 inches/10.9 meters).

On the men’s side, junior Bryan Williams finished third in the men’s triple jump with an effort of 44 feet (13.41 meters). Williams finished seventh in the men’s long jump with a jump of 21 feet, 1.25 inches (6.43 meters).

Junior Brelyn Finley finished fourth in the women’s shot put with a throw of 39 feet, .25 inches (11.89 meters). Finley’s men’s counterpart, junior Channing Johnson, finished fourth with a 45 feet, .50 inches (13.73 meters) throw.

Sophomore Jalame Gomez finished fifth in the men’s 400 meters with a time of 51.12 seconds.

The women’s 1,600-meter relay team of Michelle Palmer, Indya Price, Faith Sykes and Brittany Williams finished sixth with a time of 4 minutes, 11.13 seconds.

Junior Dana Smothers finished seventh in the men’s 800 meters (2 minutes, .93 seconds). The Lady Bulldogs’ Brittany Williams finished seventh in the women’s 1 mile run (5 minutes, 58.48 seconds).

Bulldogs’ junior Oluwatobi Owolabi finished seventh in the men’s high jump (5 feet, 8.75 inches/1.75 meters).