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Thursday, January 24, 2013

Missed Opportunities Result in 70-68 Firebirds Loss to Queens


WASHINGTON, DC – Missed opportunities in the final three minutes of play resulted in a very narrow, 70-68 loss for the University of the District of Columbia against East Coast Conference foe, Queens College on Wednesday night at UDC Gym.
This marks the fourth straight loss for the Firebirds (2-14, 1-7 ECC) and the third time this season they have lost by two or less. Queens has now won its last two games and improved to 4-12 overall and 4-4 in league play.
Junior transfer guard Michael Terry (Criminal Justice – Philadelphia, PA/Boston U) led the Firebirds with game-highs of 25 points and 11 rebounds. He also added three assists as he played all 40 minutes for a depleted Firebirds squad. Sophomore forward Florent Pontens (Business Management – Tarbes, France/Cheshire Academy) added 12 points off the bench, senior transfer forwardD'Angelo Johnson (Mass Media – Washington, DC/Virginia St.) registered 10 points and eight rebounds, and senior guard Keith Brooks (Journalism – Queens, NY/Monsignor McClancy HS) added 10 points as well.
George Holmes led the way for Queens with 23 points on 8-of-12 shooting from the field while also pitching in four assists and a game-high four steals. Daniel Watson had a team-high six rebounds while also adding 12 points, Patrick Modzelewski pitched in 10 points and five boards, and point guard Patrick Parker finished with 11 points and a game-high five assists.
District of Columbia led by two with 4:16 left to play in regulation after a pair of made free-throws by Terry, but Abe Akanmu's layup tied the game with just under three minutes to play. On the ensuing Firebirds possession, junior transfer point guard Quasim Jones (Business Management – Philadelphia, PA/Johnson CC) found an open Pontens right in front of the basket, but Pontens lost the handle as he attempted a two-handed slam, and Akanmu came away with the defensive rebound. The Knights stormed right back down the court and Watson made an easy layup to give Queens a 68-66 lead at the 2:20 mark.
District of Columbia's next two offensive possessions resulted in a missed jumper and an offensive charge as Akanmu's third straight bucket put the Knights in front by four, 70-66 with just over a minute to play. Pontens would sink a pair of free-throws to bring the Firebirds within two with 50 ticks remaining, and aggressive defense by District of Columbia would force Queens into a turnover with 20 seconds left on the clock. Keith Brooks took off with the ball from the three-point line, but his two-handed overhead pass was not in the direction of any Firebird player and bounced out of bounds with just eight seconds left.
Following a timeout by District of Columbia, the Firebirds immediately fouled Akanmu after the inbounds pass at the six second mark. Akanmu missed the front-end of a one-and-one, and D'Angelo Johnson corralled the rebound and immediately called timeout. When play resumed, the Firebirds inbounded to Jones, who rushed up the court and forced a tough, running jumper that rimmed out as Queens escaped with a two-point victory.
Queens out-shot District of Columbia 50-percent to 43-percent from the field and 36-percent to 23-percent from three-point range for the night. The Knights erased a three-point halftime deficit (37-34) by making four more field goals (14-of-29 FG to 10-of-29 FG) and outscoring the Firebirds 36-31 in the second half.
District of Columbia at one point erased a nine-point second-half deficit by out-scoring Queens, 18-5 over a period of six minutes and taking a 62-58 lead with 8:22 to play. However, a three-pointer by Patrick Parker and later, a costly technical foul assessed to the Firebirds would turn the tide in the Knights' favor and help them regain a two-point lead.
The Firebirds will now trek up to Rochester, NY for a showdown with ECC newcomer, Roberts Wesleyan on Saturday afternoon at 4 p.m.

District of Columbia Stumbles Late in 70-64 Loss to Queens



 
January 23, 2013

WASHINGTON, DC – The Firebirds missed their final six shots and were held scoreless in the final 4:20 as they suffered a bitter, 70-64 defeat to East Coast Conference foe Queens at home on Wednesday night.
District of Columbia fell to 7-11 overall and 2-6 in league play with tonight's loss while Queens won its second straight game to improve to 6-9 overall and 3-5 in the ECC.
Sophomore guard Denikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS) led the Firebirds in scoring for a fourth consecutive game with 14 points. She also added a game-high 10 rebounds and four steals. Sophomore center Lianne Miller (Health Education – Fareham, England/Swanmore College of Technology) made five of her first six shots from the field and finished with a season-high 13 points in 28 minutes off the bench. Also, senior guardJanelle Junior (Administration of Justice – Riverside, CA/La Sierra HS) added 10 points and three assists in a reserve role.
Marie Byrnes led four of the Knights' five starters in double-figures as she shot 7-of-13 from the field for a game-high 20 points to go with eight rebounds. The Firebirds held the nation's 6thleading scorer, Bria Jackson, to under her season average of 20.9, but she still registered 16 points on 5-of-9 shooting (3-of-6 from behind-the-arc), six rebounds, four assists and two steals. Meanwhile, Kristen Korzevinski added 15 points and a game-high six assists, and Lisanne Comeau pitched in 11 points and four rebounds.
The first half featured seven ties (six by the Firebirds) and three lead changes. Besides Brent's game-opening layup for the first points of the night, District of Columbia led just once – a 12-11 advantage just past the 12-minute mark following a jumper by Miller. A three-pointer by Korzevinski gave the Knights back a lead they would never relinquish for the remainder of the first half despite the Firebirds forcing three more ties. Queens led by as many as five (28-23) with 3:39 to play in the first period, but a 7-2 Firebirds run, capped by a three-pointer by Snezana Blagojevic(Business Management – Kragujevac, Serbia/Towson Catholic HS) at the 1:36 mark, forced the 7thand final tie of the half, 30-30. The Knights scored the final three points of the half though and took a 33-30 advantage into intermission.
When play resumed, the Knights charged out to an 8-0 run in less than one minute, aided by two Firebird turnovers and a pair of three-pointers by Jackson and Byrnes. Queens' lead grew to as many as 14 (49-35) before District of Columbia mounted a comeback. Trailing by 12 with 14:18 left to play, Miller's jumper ignited a 13-0 Firebirds surge over a span of 3:32 and gave District of Columbia its first lead since the 11:54 mark of the first half. Junior guard Julissa Anderson(Criminal Justice – Greensboro, NC/Southeast Guilford HS), who was 3-for-4 from three-point range in the second half, buried two consecutive treys during the run and Brent added four points as well. The lead had changed hands eight times when Junior knocked down a pivotal three-pointer to put the Firebirds on top, 64-62 with 4:20 left to play. That would be the last time the Firebirds scored as they missed their final six shots from the field and allowed the Knights to close the game out on an 8-0 run.
Queens is the first District of Columbia opponent in the last five games to score 70 points as the Knights out-shot the Firebirds 56-percent to 41-percent from the field and 50-percent (5-of-10) to 37-percent (7-of-19) from three-point range. The Knights also had a big advantage on the free-throw line, making 15-of-19 (79-percent) to the Firebirds' 3-of-5 (60-percent). The Firebirds had a clear advantage in bench play (31-4 in bench points), were the more efficient passing offense (17 assists, 13 turnovers to 19 assists, 19 turnovers), and edged the Knights in rebounding, 32-31.
The Firebirds will look to bounce back as they venture north to Rochester, NY to take on ECC newcomer, Roberts Wesleyan on Saturday at 2 p.m.

VIRGINIA UNION CLAWS BACK FROM DEEP DEFICIT TO UPSET BOWIE STATE 85-83 IN OVERTIME




BOWIE, Md. - Virginia Union senior Calvin Brown (Portsmouth, Va.) popped a short jumper in overtime to help the Panthers top the struggling Bowie State Bulldogs 85-83. The loss, BSU's third overtime loss of the season, sets the Bulldogs record at 0-2 in the very important Northern Division, 3-5 in the CIAA and 7-10 overall.

“We simply broke defensively and on the glass in the second half, especially in the last seven minutes”’ said a dejected Bulldogs head coach Darrell Brooks. The Bulldogs committed a season-high 26 turnovers, 17 in the second half.

Bulldogs senior Byron Westmorland (Baltimore, Md.) recorded a game-high 22 points and tied for team-high rebound honors with nine to lead Bowie State. Senior Dameatric Scott (Hagerstown, Md.) chipped in 10 points on 5-of-6 shooting that included 4-of-5 behind the 3-point line. Junior Ray Gatling (Oxon Hill, Md.) added 13 points and fellow junior Carlos Smith (Baltimore, Md.) rounded out Bowie State’s double figure scorers with 10 points and a season-high four blocks.

The Panthers were led by junior Cordero Holt (Alexandria, Va.) with 21 points. Senior Wesley Simmons (Richmond, Va.) and sophomore Marcel Crump (Richmond, Va.) recorded 15 points each and senior Juan Wilson (Richmond, Va.) added 13 points in the upset. Wilson was Virginia Union’s top rebounder on the night, grabbing nine.

Bowie State’s defense held Virginia Union to 29.7 percent shooting (11-of-37) in the first half and held a comfortable 40-26 halftime lead. The Bulldogs blocked a season-high nine shots against the Panthers.

The Bulldogs held a double-digit lead much of the second half until the Panthers roared back with a 25-11 run to pull within one at 71-70 on a Crump layup with 1:19 remaining in regulation. A pair of Simmons free throws on Virginia Union’s next possession gave the Panthers their first lead (72-71) since the 17:13 mark of the first half.

BSU senior Najee White made one of two free throws to tie the game at 72 only to have VUU freshman Te’Quan Alers (Fredericksburg, Va.) sink one free throw to shift the advantage back to the Panthers.

Virginia Union (4-11, 2-6 CIAA, 1-1 North) led 75-72 following a pair of Simmons free throws with 18 seconds left on the packed A.C. Jordan Arena clock. However, Bowie State’s Westmorland drained a deep triple in front of the Bulldogs bench to knot the game at 75-75, sending the contest into overtime.

The overtime period was all Virginia Union as the Panthers went 4-of-6 from field, compared to 0-of-2 from the field for Bowie State’s Bulldogs. All eight of Bowie State’s overtime points came via the charity stripe, with six coming from Westmorland.

Brooks closed his post-game comments saying, “Our guys have a lot of heart but we don’t have the discipline to be a championship team”!

Bowie State University will look to snap their two-game slide with a 4 pm CIAA Divisional road game at Chowan University on Saturday (January 26th).

The NFL Combine Workout Week 4 Day 4


                                         
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.
As you know; in today's sports environment, you have to be as fast and as agile as possible to compete at almost any level. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow (very little equipment needed) 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 complete Strength and Conditioning and nutrition 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 4 - Day 4 (Thursday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Very Hard
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Theraband Internal\External Warmup Rotation (AD)
15 reps,15 reps,
12 reps  
3
   Video
Hang Snatch
5 reps @ 100 lbs,4 reps @ 120 lbs,
3 reps @ 140 lbs,2 reps @ 160 lbs,
4 reps @ 170 lbs,2 reps @ 160 lbs 
4
   Video
Close Grip Bench Press
10 reps @ 205 lbs,5 reps @ 245 lbs,
3 reps @ 285 lbs,2 reps @ 325 lbs,
4 reps @ 345 lbs,4 reps @ 345 lbs,
5 reps @ 305 lbs  
5
   Video
Dumbbell Incline Bench Press (30 Degree)
5 reps @ 90 lbs,3 reps @ 105 lbs,
4 reps @ 125 lbs,4 reps @ 125 lbs,
4 reps @ 125 lbs  
6
   Video
Dumbbell Fly Stretch
60 seconds 
7
   Video
Push Jerk Front
5 reps @ 160 lbs,4 reps @ 190 lbs,
3 reps @ 225 lbs,2 reps @ 255 lbs,
3 reps @ 285 lbs,2 reps @ 285 lbs,
1 reps @ 270 lbs  
8
   Video
Dumbbell Military Press
5 reps @ 70 lbs,3 reps @ 80 lbs,
4 reps @ 100 lbs,4 reps @ 100 lbs,
4 reps @ 100 lbs  
9
   Video
Dumbbell Leaning 1 Arm Lateral Raise
8 reps @ 45 lbs,8 reps @ 45 lbs,
8 reps @ 45 lbs  
10
   Video
Dumbbell Rear Lateral Raise
8 reps @ 35 lbs,8 reps @ 35 lbs,
8 reps @ 35 lbs  
11
   Video
Barbell EZ Lying Triceps Extension
8 reps @ 130 lbs,8 reps @ 130 lbs,
8 reps @ 130 lbs  
12
   Video
Isometric Neck Exercises
10 seconds,10 seconds 
13
   Video
Reverse Crunches
26 reps,26 reps 
14
   Video
Theraball Weighted Crunches
10 reps @ 40 lbs,8 reps @ 40 lbs 
 
 
Be sure to cool down and stretch after each workout.                                                                 
                              Great Job! See You Next Tomorrow!                

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Wednesday, January 23, 2013

LADY BULLDOGS SHOCK VIRGINIA UNION 64-56


LADY BULLDOGS SHOCK VIRGINIA UNION 64-56

BOWIE, Md. - The Bowie State University women’s basketball team badly needed to stop an extended losing streak and did so by upending visiting Virginia Union, 64-56, Wednesday night at the A.C. Jordan Arena.

Sophomore Bria Robinson (Richmond, Va.) led the way with a team-high 21 points to go along with five rebounds, two assists, two steals and a block to lead the Lady Bulldogs (5-11, 2-6 Central Intercollegiate Athletic Association) to their first victory in seven games. Meanwhile, the visiting Lady Panthers (7-10, 4-4 CIAA) dropped their second-consecutive contest
.
Three other Lady Bulldogs scored in double figures including Jasmine Jacobs (Baltimore, Md.) who had 11 points and a game-high nine rebounds on the night. Sophomore guard Channell Mackey (Clinton, Md.) chipped in 10 points and five assists while Jasmine McIntosh (Bowie, Md.) finished with 11 points, four rebounds. Also providing a strong effort was junior center Moriah Goodman (Baltimore, Md.) who finished with seven rebounds and five points.
Sophomore guard Ashle Freeman (Richmond, Va.) was almost the Lady Panthers only offense as she had a game-high, 30 points.

The Lady Panthers got off to a quick start and took an early, 10-2, lead just over four minutes into the game.

But the Lady Bulldogs responded with a, 9-2, run to pull within one point (12-11) at the 12-minute, 16-second mark of the first half after a three-point shot by junior guard Brooke Miles (Upper Marlboro, Md.) .

The Lady Bulldogs took their first lead of the game at the 1:59 mark of the first half after Mackey hit a free-throw while her squad finished the first half with a, 26-21, lead.
At the 11:35 mark of the second half, the Lady Bulldogs took what would be their largest lead of the game, 45-34, after Robinson hit a jumper.

The Lady Panthers would cut into the lead with an, 8-0, run at the 9:26 mark of the second half when Freeman hit a lay-up.

Over the next six minutes would again build a comfortable, 59-50, following a three-point basket from Jacobs and would never be threatened for the remainder of the contest.

The Lady Bulldogs will again be in action when they travel to Murfreesboro, N.C. to take on Chowan. – Saturday, January 26th at 4 pm.