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Tuesday, September 24, 2013

Elizabeth City State 3 - Bowie State 0 (VOLLEYBALL FINAL)

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India Mason Leads Bowie State with Five Kills in Three-Set Loss at Elizabeth City State


ELIZABETH CITY, N.C. - The Bowie State University Lady Bulldogs dropped their second division match in as many days, losing in three sets to Elizabeth City State University (11-25, 6-25 and 24-26) Monday night at the R.L. Vaughan Center.

Freshmen India Mason (Greenbelt, Md.) and Regan Taylor (Suffolk, Va.) tallied five and four kills respectively to lead the Lady Bulldogs. Taylor also tied with sophomore teammate Yaje Ngundam (Bowie, Md.) for team-high digs with two.  Ngundam and sophomore Alexis Fisher contributed three kills each in the setback.  

Rosetta Becerra recorded a match-high 18 kills to lead Elizabeth City State. She had seven of the Lady Vikings’ 13 kills in the opening set, including four straight to give ECSU set point and ultimately a 25-11 win.

ECSU’s Krystal Sawyer opened the second set with 10 straight serves as the Lady Vikings powered out to a 10-0 lead in route to the 25-6 win. Bowie State (1-10, CIAA 0-6) could never get their offense on track, totaling 10 hitting errors in set two versus only four kills for the home team.

In the final set, the Lady Bulldogs took an early 5-1 lead until ECSU charged back to knot the set a seven apiece. The remainder of the game was a see-saw battle as neither team could distance themselves by more than two points. Bowie State went on a 6-3 run to take a 23-19 lead an appeared to be poised to force a 4th set.

The Lady Vikings rallied, pushing BSU to a 24 all tie before back to back kills by Becerra ended the set (and match) 26-24.

Bowie State returns home to host Goldey-Beacom College in a non-conference match on Thursday (September 26th) at 7 pm.

Bowie State vs Elizabeth City State (Sep 23, 2013)



 

Volleyball Box Score

 
Volleyball Box Score
BOWIE STATE UNIV. VOLLEYBALL 2013
Bowie State vs Elizabeth City State
(Sep 23, 2013 at Elizabeth City,NC)

  Bowie State    ATTACK SET SERVE SRV DEF BLOCK GEN   
## Player SP TA PCT SA SE RE DIG BS BA BE BHE Points 
3  FINEY,Brelyn  14 -.143 2.5 
4  TAYLOR,Regan  12 .000 4.0 
6  FLOWERS,Briana  -1.000 11 0.0 
7  MASON,India  22 .000 5.0 
10 HARVEY,Amy  -.500 1.0 
11 NGUNDAM,Yaje  17 -.118 3.5 
1  GRANT,Alicia  -1.000 1.0 
2  MARTINEZ,Marissa  .250 10 1.0 
5  AFARI,Gennifer  -.500 0.0 
12 FISHER,Alexis  14 .071 4.0 
  LADY BULLDOGS                                
Totals 18 24 89 -.067 14 21 22.0 
  
TOTAL TEAM BLOCKS: 2.0
TEAM ATTACK BY SET 
Set TA Pct Sideout Pct 
10 23 -.261 9-25  36% 
10 30 -.200 5-26  19% 
10 36 .167 14-26  53% 
28-77  36% 
   
SET SCORES   TEAM RECORDS 
Bowie State  (0) 11 24   1-10,CIAA 0-6  
Elizabeth City State (3) 25 25 26   3-4, CIAA 3-3  

  Elizabeth City State   ATTACK SET SERVE SRV DEF BLOCK GEN   
## Player SP TA PCT SA SE RE DIG BS BA BE BHE Points 
1  WHITE,Emmesha  10 -.300 2.5 
2  BECERRA,Rosetta  18 28 .571 21.0 
3  SMITH,Kelsey  16 .312 11.0 
7  SAWYER,Krystal  .333 25 14 3.0 
9  REYNOLDS,Alicia  .500 6.5 
11 PINNER,Jazmine  -.250 2.0 
4  TWINE,Tracie  .000 0.0 
5  BARRETT,Grace  -.500 11 1.0 
10 ARTHUR,Jasmine  -.500 0.0 
Totals 35 15 74 .270 31 42 47.0 
  
TOTAL TEAM BLOCKS: 6.0
TEAM ATTACK BY SET 
Set TA Pct Sideout Pct 
13 21 .429 9-11  81% 
18 .389 6-7  85% 
14 10 35 .114 13-23  56% 
28-41  68% 
   Site: Elizabeth City,NC (R.L. Vaughan Center)
Date: Sep 23, 2013 Attend: 348 Time: 1:15
Referees: Jarry Farrior, James Segars 
  Total 
Tie scores 13 
Lead changes 

Monday, September 23, 2013

US Sports Strength and Conditioning Swimmer's Conditioning Programs


Swimming

The advantages of a quality strength training program for a swimmer has been well documented as more and more of the best swimmers in the world lift weights to improve. It is a key element in the overall training program to help improve times and reach personal bests more consistently! In addition to the increases of muscular endurance, strength and power that weight training will develop, the Swimming Programs also provide injury prevention by involving special exercises for the shoulders and lower back.

Throughout the length of the Swimming Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!


Select a Program

4 Day Competitive Swimming - Sprinter
View a Sample Workout of this Program Below: 

Week 1 - Day 1 (Tuesday) of Swimmer's ProgramWeek Difficulty: Medium
  View Printer Friendly Version

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
Squat
15 reps @ 265 lbs,15 reps @ 265 lbs 
3
   Video
Static Squat Jumps
6 reps,4 reps 
4
   Video
Dumbbell Reverse Lunge
15 reps @ 40 lbs,12 reps @ 40 lbs 
5
   Video
Machine Leg Extensions
15 reps @ 150 lbs,10 reps @ 135 lbs 
6
   Video
Machine Leg Curl
15 reps @ 120 lbs,10 reps @ 110 lbs 
7
   Video
Cable Close Grip Row (Low Pulley)
15 reps @ 130 lbs,10 reps @ 120 lbs 
8
   Video
Cable Straight Arm Pulldown
15 reps @ 95 lbs,
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