NCAA Basketball Williams' Buzzer Beater Lifts Bowie State (Women) Past Johnson C. Smith 48-47

CHARLOTTE, N.C. – CIAA Defensive Player of the Year Kyaja Williams stepped up big on offense to give nationally-ranked Bowie State an improbable win.

Williams produced 12 points and 10 rebounds including a layup as time expired to give Bowie State a 48-47 women’s basketball quarterfinal victory over Johnson C. Smith in the CIAA Tournament at the Spectrum Center on Thursday (2/27). Her basket capped a furious rally for the Bulldogs, who trailed by 10 points with two minutes left.

The Bulldogs (23-4 overall), seeded third in the Northern Division, will square off against Northern Division top seed Virginia Union, the two-time defending conference champion, in a semifinal matchup on Friday at 3 p.m. This will be the third meeting between the two CIAA titans, but everybody’s mind was on how Bowie State pulled out the win against Johnson C. Smith, seeded second in the Southern Division. Both BSU and JCSU split during the regular season.

The Golden Bulls (17-10 overall) kept the Bulldogs, ranked 25^th in the D2SIDA National Poll, at bay much of the game. It appeared JCSU was about to finish off its opponent when All-CIAA player Le’Zarea Bowens scored on a layup for a 47-37 lead around the two-minute mark.

The situation was bleak for the Bulldogs, but they suddenly came to life, finishing the contest on an 11-0 run capped Williams’ layup. During that stretch, the Bulldogs forced several turnovers that aided their rally. For the contest, they scored 24 points on 27 Golden Bulls’ miscues.

“We turned it up the last two minutes of the game and played with some heart,” said Bowie State Head Coach Shadae Swan, who gained her 100^th coaching victory. “We started slow, and I believe reality set in the fourth quarter that we were losing. We were able to get some stops on defense and score on offense.”

After JCSU was called for a charging foul, the Bulldogs inbounded the ball at midcourt following a timeout. They missed an open layup on their first attempt put retained possession after the ball went out of bounds with 2.2 seconds left.

Williams was posting her defender when she received the in-bound pass in the paint. After spinning inside near the goal, she lofted the ball softly over the rim. It bounced a couple of times before falling through, setting off a celebration on the Bowie State bench.

Williams saw no irony in scoring the winning basket even though she is well-known for her defensive prowess. She sees herself as total player, capable of producing on offense and defense.

JCSU Head Coach Stephen Joyner, Jr. says her mindset is why she came through for the Bulldogs at the end. He lamented the fact that the Golden Bulls let the contest slip away after leading nearly the entire game. The final score was Bowie State’s first lead since a 5-4 score early in the first period.

“We choked. Bottom line,” Joyner said. “I don’t know how else to explain it. I take full responsibility for it. Hats off to Bowie.”

Talanya Hutton added 11 points and Chyna Butler scored 10 points for the Bulldogs, who won despite shooting 29.9 percent from the floor. Bowens tallied a double-double for JCSU with 17 points and 12 rebounds and Aubriana Bonner added 13 points. Alexxus Sowell collected 10 rebounds for the Golden Bulls, who shot 38.3 percent.

Bowens posted seven points and six rebounds in the first half as the Golden Bulls charged out to a seven-point first period lead and stretched it to 21-12 at halftime. The Golden Bulls relied on defense to build a working margin, holding the Bulldogs to 16.1 percent shooting.

JCSU shot 46.2 percent in the first period to set the tempo, but both teams cooled off considerably in the second period. Both teams combined for three field goals as the Bulldogs shot 12.5 percent and the Golden Bulls made 10 percent of their shots.

Bonner added five points for the Golden Bulls in the first half. Hutton scored four points and Williams pulled down 10 rebounds for the Bulldogs.

The second half was all Golden Bulls until the last two minutes when Bulldogs started their late rally.

“We had to keep pushing,” Butler said. “The game is not over until the fourth quarter is over.”

The Bulldogs proved that.

Official Basketball Box Score

Bowie State vs Johnson C. Smith

2/27/20 3:00 pm at Charlotte, NC (Spectrum Center)

--------------------------------------------------------------------------------

VISITORS: Bowie State 23-4

                          TOT-FG  3-PT         REBOUNDS

## Player Name            FG-FGA FG-FGA FT-FTA OF DE TOT PF  TP  A TO BLK S MIN

01 LYONS,Seanice.......    1-2    0-0    0-0    1  0  1   3   2  0  0  0  0  16

02 CALHOUN,Drew........ *  2-6    2-6    0-0    0  0  0   2   6  1  2  0  1  25

04 BUTLER,Chyna........    5-11   0-0    0-2    1  1  2   4  10  1  2  1  3  23

10 WILLIAMS,Kyaja...... *  4-10   0-0    4-6    3  7 10   4  12  0  1  0  3  30

15 HUTTON,Talanya......    5-12   0-5    1-1    0  5  5   2  11  0  3  0  0  30

22 DUGGINS,Amel........ *  1-7    1-5    0-2    2  4  6   1   3  0  2  0  0  24

23 McCALLUM,Shawnkia... *  0-12   0-4    0-2    1  5  6   2   0  0  2  1  3  34

42 CHRISTIAN,Dynaisha.. *  2-7    0-0    0-0    5  0  5   3   4  0  1  0  0  18

   TEAM................                         4  1  5             1

   Totals..............   20-67   3-20   5-13  17 23 40  21  48  2 14  2 10 200

TOTAL FG% 1st Half:  5-31 16.1%   2nd Half: 15-36 41.7%   Game: 29.9%  DEADB

3-Pt. FG% 1st Half:  1-9  11.1%   2nd Half:  2-11 18.2%   Game: 15.0%   REBS

F Throw % 1st Half:  1-6  16.7%   2nd Half:  4-7  57.1%   Game: 38.5%    3

--------------------------------------------------------------------------------

HOME TEAM: Johnson C. Smith 18-10

                          TOT-FG  3-PT         REBOUNDS

## Player Name            FG-FGA FG-FGA FT-FTA OF DE TOT PF  TP  A TO BLK S MIN

01 RIVERS,Malia........    1-4    0-1    0-0    0  2  2   2   2  0  3  0  0  16

04 GREEN,Maiya......... *  1-7    1-5    0-0    0  2  2   2   3  0  2  0  1  32

10 BELL,Aaliyah........ *  1-2    0-0    2-2    1  1  2   2   4  2  9  0  1  36

11 REID,Tori...........    0-0    0-0    0-0    0  1  1   1   0  0  1  0  0   2

13 KEMP,Tracey.........    0-1    0-1    0-0    0  0  0   0   0  0  0  0  0  0+

20 BONNER,Aubriana..... *  6-12   0-1    1-6    2  3  5   1  13  3  1  0  2  36

22 PORTER,DeNajah...... *  0-2    0-0    3-4    2  6  8   2   3  1  1  0  2  31

30 BOWENS,Le'Zarea..... *  7-14   0-0    3-6    2 10 12   4  17  1  5  3  1  30

35 SOWELL,Alexxus......    2-5    0-0    1-2    3  7 10   2   5  0  2  1  0  17

   TEAM................                         1  3  4             3

   Totals..............   18-47   1-8   10-20  11 35 46  16  47  7 27  4  7 200

TOTAL FG% 1st Half:  7-23 30.4%   2nd Half: 11-24 45.8%   Game: 38.3%  DEADB

3-Pt. FG% 1st Half:  0-4   0.0%   2nd Half:  1-4  25.0%   Game: 12.5%   REBS

F Throw % 1st Half:  7-13 53.8%   2nd Half:  3-7  42.9%   Game: 50.0%    5

--------------------------------------------------------------------------------

Officials: Tim Bryant, Roy Jackson & Nana Rivers

Technical fouls: Bowie State-None. Johnson C. Smith-None.

Attendance:

Score by Periods                1st  2nd  3rd  4th   Total

Bowie State...................    8    4   16   20  -   48

Johnson C. Smith..............   15    6   16   10  -   47

CIAA Women's Tournament Quarterfinals

Points in the paint-BSU-W 28,JCSU-W 30. Points off turnovers-BSU-W 24,JCSU-W 11.

2nd chance points-BSU-W 10,JCSU-W 7. Fast break points-BSU-W 0,JCSU-W 2.

Bench points-BSU-W 23,JCSU-W 7. Score tied-0 times. Lead changed-4 times.

Last FG-BSU-W 4th-00:00, JCSU-W 4th-02:10.

Largest lead-BSU-W by 3 1st-09:40, JCSU-W by 12 3rd-09:48.

BSU-W led for 02:17. JCSU-W led for 37:23. Game  was tied for 00:20.

Roberto Agrizzi - USA University Men's Track & Field Recruit, Fall 2021, Freshman and Track and Field Warm Up Tips & Drills! Presented on US Sports Net By Game Planner Pro

Roberto Agrizzi -
USA University Men's Track and Field Recruit
Events: 110m, 200m and 110m Hurdles Personal Bests: 110m Hurdles - 14.29 100m- 10.92 200m- 22.60

 

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GPA: 2.97 
SAT: 1070 
Height: 5'7"
Weight: 154 lbs 
Freshman Year: 2021 
Desired Country: USA 
Country of Origin: South Africa 
Contact Aspire Atlantic Email: tamryn@aspireatlantic.com 
Tel: +27-11-064-1610 
Roberto is a skilled sprinter who is looking to start his Freshman year at a USA university, starting from Fall 2021.

Track and Field Warm Up Tips and Drills!

eteamz

Check out these awesome warm up tips and drills for track & field competitors. Practice drills and tips included!

Backward Extensions
Drill
Turn away from your target (or direction you are running) and run backward extending your legs as far as they will reach. The goal is to get as much backward extension as possible to help develop fast-twitch muscle, hamstrings, quads and hip flexors.
Running backward exerts much more work on the quadriceps muscles. This can complement the burden put on a runner's hamstrings. Remember to emphasize reaching back with each stride. Proper form is essential to shaving seconds off of race times.

Submitted By: Coach Brad

High Knees
Drill
Striders helps to lengthen the stride whereas this drill helps to quicken the stride and add more power to your running. It is the second important key to faster running. Keep your back and shoulders straight and slightly arched, arms bent at the elbows at a 90-degree angle and hands and head pointed straight forward. Run 20 yards and extend your knee as high as you can on every stride.
Take small quick steps, shorter than a normal stride, and emphasize getting as much height as you can with the knee.
Push off with the calves and drive the knee as high as possible. You should take twice as many strides as it normally would take to cover 20 yards. Make sure to drive the arms as fast as possible and breathe throughout the exercise.

Submitted By: Coach Brad

Jump Skips
Drill
Skip on the right foot and at the same time, drive your left knee up as high as it will go. Then repeat with the left foot skipping and the right knee driving up. The arms are important in this drill. They must constantly pump up and down. Whichever foot is skipping on the ground, that same arm must be driving up as well. So when right foot skips, right arm drives and left knee goes up high etc.
Keep arm at a 90-degree angle from the elbows, hands pointed straight ahead, back and shoulders slightly arched, eyes ahead. The goal is to obtain as much height as possible. Stress proper form building good habits.

Submitted By: Coach Brad

Jump Skips For Distance
Drill
Skip on the right foot and at the same time, drive your left knee up. A variation of the jump skip drill for height, this drill's emphasis is on getting as much distance out of the knee opposite the skipping foot. Instead of focusing on height, try to get as far down the track as you can with extending the leg. The arms are important in this drill. They must be constantly pumping up and down.
Whichever foot is skipping on the ground, that same arm must be driving up as well. So when right foot skips, right arm drives and left knee goes far etc. Keep arm at a 90-degree angle from the elbows, hands pointed straight ahead, back and shoulders slightly arched, eyes ahead. The goal is to obtain as much distance as possible and push off with the calf muscle.

Submitted By: Coach Brad

Karaoke
Drill
Turn your body so your right shoulder faces the target (or direction you want to run). Your head and chest should be perpendicular or at a 90-degree angle to the direction you wish to run. Moving quickly but under control, cross your left leg over your right and move forward, swiveling your hips as you go. Then, stride with your right leg toward the target but behind the left leg. You should be back to your original position. Then cross your left leg behind the right and continue to move toward the target.
All the while, your head, upper body and arms continue to point perpendicular to the target and do not swivel or turn toward the target. Rather, it is the hips and legs that move and do the work. Cross and uncross your legs as fast as you can in an attempt to go at the target.
Note: After several repetitions with your right shoulder facing the target, turn around so your left shoulder is now aimed in the direction you want to go. Everything is the same except it is now the right leg that crosses over and behind the left while the left only slides straight ahead toward the target. With practice your speed and ability will both increase

Submitted By: Coach Brad

Maximum's
Drill
Run a 50-yard distance at 50% of your max. Focus on keeping proper running form, drive the arms, relax the hands and jaw and make sure your knees are driving up high and far so you get as long of a stride as possible. Stop at 50 yards, walk back and rest for one minute.
Run this again at 60%, then 70%, 80%, 90% and finally 100%. Make sure your form is the same throughout this drill. It is a good way to warm up and improve your running form when running at 100%.

Submitted By: Coach Brad

Striders
Objective
The key to faster sprinting is making as long of a stride as possible in a short amount of time. This drill will help to lengthen your stride.
Drill
Running a distance of 20 yards, make a mark in the grass or track at 5-yard intervals (distance varies according to individual maximum stride distance). The goal is to run and extend the leg as far as possible and touch down every five yards.
Keep the arms bent at the elbow at a 90-degree angle and drive the hands as fast as possible and concentrate on covering five yards with every stride. It will be difficult at first but over time this drill will help you to lengthen your stride when you run in a race.
Tip: When running at home, often the cracks in a sidewalk are designed at five or six foot intervals. This serves as a perfect marker if your sidewalk applies.

Submitted By: Coach Brad

Be sure to also check out:
Endurance Eating: Before, During and After The Event!

About The Author

eteamz

At Eteamz.com, we are going to provide an extensive library of tips and drills and much more from top coaches.

View All Articles By This Author

NCAA Basketball Live on US Sports Net Presented by Beast Sports Nutrition Featuring: GCU Men's Basketball vs New Mexico State

GCU Men's Basketball hosts New Mexico State on February 27, 2020 at 7pm at GCU Arena. Pregame coverage begins at 6:30pm (8:30pm EST)

TOP 5 FITNESS AND BODYBUILDING BOOKS TO GET YOU QUICK RESULTS from BPISports.com 

by Andre Coelho

   

I want to start off by saying there are MILLIONS of fitness and bodybuilding books out there on bookshelves today. If you think I went and read them all to compile this list… well, you’re nuts. However, I have had my hands on hundreds and wanted to share with you some of my top picks that you can utilize to help you reach your goals.

The list below containing the best fitness and bodybuilding books is in no particular order. Along with the book title, I have provided a little snapshot of what the book is about and how it can potentially help you. Each book is linked to where you can purchase a copy if you are interested. So, if you like to read, you’re in for a treat. Let’s get into the list.

The New Encyclopedia of Modern Bodybuilding

Honestly, this is a CLASSIC. If you look at the cover of this book, you know exactly what I’m talking about. It is the black and grey cover with the image of Arnold Schwarzenegger flexing.

This book is probably on the top list of fitness and bodybuilding books for many health and fitness enthusiasts. It talks about everything bodybuilding relating but can easily fit into the general population in terms of how to effectively work out while focusing on your nutrition to achieve success.

The New Encyclopedia of Modern Bodybuilding was written by both Arnold Schwarzenegger and Bill Dobbins. It’s a best-seller on sites like Amazon for good reason – it’s an amazing book. This is absolutely a must-have on our list of fitness and bodybuilding books. It’s literally “The Bible of Bodybuilding.”

The Bodybuilder’s Kitchen

What’s the one thing you hear time and time again in the fitness and bodybuilding industry? “Abs are made in the kitchen.” You have probably also heard things like, “You can’t out-train a poor diet” or “You are what you eat.” And all of those statements are absolutely true.

One area where many of us fail is with our nutrition. Heck, I like food as much as the next person but that tends to be our downfall and what holds many back from seeing progress from their training and efforts. In this book, IFBB Pro Erin Stern breaks down 100 delicious yet healthy meals to help you build muscle and burn fat. Also included are some meal plans that you can utilize during your journey.

If you want to get big, ripped, lean, and enjoy the process without eating chicken and broccoli at every meal, this book is definitely for you and deserves to be on our top fitness and bodybuilding books.

Bigger Leaner Stronger

Regardless if you want the body of a massive bodybuilder or one that resembles a Greek God, this book by Michael Matthews is a must-read. With nearly 4,000 reviews, a 4.5-star rating, and over 500,000 copies sold, it’s no wonder this book is a #1 best-seller.

Muscle-building, fat loss, strength training, you name it – this book has it. Not only does this book have it but there is science that goes behind all of the principles. This book is a great no-nonsense guide that any man should pick up and put in his collection. Not having this book on our list of the top fitness and bodybuilding books would be disrespectful. THAT’S how good this book is.

Strength Training Anatomy

I’m of the mindset that you need to understand the WHY of what you are doing. Understanding human anatomy and musculature is important when it comes to the mind-muscle connection. When you complete every single rep of a workout, you want to be completely dialed in with contracting each muscle fiber of a muscle in order to effectively and efficiently break it down so it can be rebuilt, repaired, and come back bigger and stronger. This process is known as “hypertrophy.”

Frederic Delavier, in my opinion, has one of the all-time best fitness and bodybuilding books for achieving a greater understanding of your muscles and the exercises you can do to hit them hard. I understand there are people who just want to go through the motions in order to get results but if you’re reading this article, I have a feeling you would like to go to a deeper level – and this book is for you!

Get Fit NOW!

OK, OK… this is a shameless yet selfless plug. As you may know, I have over a dozen published books that revolve around health, fitness, and business. Get Fit NOW! is my book to give back to everyone who enjoys my content as well as help people springboard their health and fitness results.

In this book, I wanted to provide you with a ton of free value regardless if you are a beginner or a veteran of the iron. If you don’t have the means to purchase any of the books above, I implore you to download this free book I have to offer.

You will find information such as obstacles you will be faced with during your journey and how to overcome them. You’ll learn how to live a healthy lifestyle and change poor behaviors. You’ll learn about proper nutrition as well as exercise protocols – AND MUCH MORE! And most of all, you’ll learn to take charge of your life and health. And did I already mention I’m giving it to you for free? (free offer has expired)

BBcom Featuring: How to Build MASSIVE Biceps | Mark Bell

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| Build Bigger Biceps By Changing Your Reps | Altering your rep scheme is one way to jump-start your training, because it hits the muscle fibers with a novel stimulus. Let's say you're stuck at 105 pounds on the EZ-bar curl, a weight you can handle for 10 reps. Rather than try another set with 105 pounds, load 125 pounds onto the bar. You might be able to lift it for only 5-6 reps with good form, but don't worry; you've just applied an altogether different stimulus to your biceps with a heavier load! Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms. One common, proven method to building strength is a scheme called 5x5, meaning 5 sets of 5 reps. This protocol was popularized in the 1970s by the late Bill Starr, a legendary strength coach. You shouldn't use the 5x5 technique with barbell curls, however; it's more effective with multijoint exercises than single-joint exercises. Instead, we'll choose the weighted chin-up, which uses an underhand grip and stimulate the biceps tremendously. The goal is to take a given weight and complete 5 sets of 5 reps, resting 2 minutes between sets. The best place to start in terms of load is with your 6RM—that is, a total weight (body weight plus added plates) that allows you to complete just 6 reps. Your 6RM should equal 85 percent of your 1RM. The right load is one that lets you complete the first 2 sets of 5 reps—but not the third. (Do just 5 reps, even if you can do more.) Adjust the load accordingly if that's not the case. Over time, once you're able to complete all 5 sets for 5 reps, add 5-10 pounds to the load and start again. Even a scheme like 5x5 can become stale over time, so there are other options to consider. Choosing a weight at which you fail at 8 or even 12 reps also offers a marginally different training stimulus. Concurrently adding a fourth set to increase the training volume allows you to vary the stimulus even more.

Chris Beat Cancer Featuring: Black raspberries are an anti-cancer superfood and Make Flavanoids Part of Your Daily Diet

Prepare to have your mind blown on the amazing anti-cancer benefits of black raspberries in this interview with Steve Dunfield of BerriHealth.

CHRIS BEAT CANCER (the book) is a USA Today, Wall Street Journal, and Publishers Weekly Bestseller! Get it on Amazon here: https://amzn.to/2VF0P6l Available in hardcover, e-book, and audiobook, read by yours truly. :)

Make Flavanoids Part of Your Daily Diet

By: Linda Byers

Flavanoids are polyphonic compounds that have a huge impact on our health. A flavanoid is a natural compound which helps protect our bodies against disease. They also provide vitamins and enzymes, so they are just packed full of nutritional benefits! They are found in fruits, vegetables and beverages like tea, coffee, beer wine and fruit drinks. Flavanoids are very beneficial for our health, as they have antiviral, anti-allergic, anti-inflammatory and contain antioxidant properties. Flavonoids function in our body as antioxidants. They neutralize oxygen-containing molecules called free radicals that cause severe harm and injury to the cells and tissues within the body, and increase the body's vulnerability to diseases. Flavanoids are a group of plant pigments that are extremely potent, and effective free radical destroyers. Free radicals are the primary cause for abnormal growth in the body. In other words, a flavanoid helps protect our bodies against disease. They contain nutritional benefits and also provide our bodies with vitamins and enzymes. A few things that flavanoids do for you body.. Help Prevent: General inflammation in the body/joints 1.cancer 2.heart disease 3.strokes 4.asthma 5.hay fever 6.eczema 7.rheumatoid arthritis 8.gout 9.fibromyalgia Signs of low levels of flavanoids: 1.Easy bruising 2.Frequent nose bleeds 3.Excessive swelling after injury 4.Frequent colds or infections Foods that contain flavanoids: Fruits and veggies! Flavanoids are found in the flesh of the fruits and in their skins. Just a few of the flavanoid rich foods: apples apricots blueberries pears raspberries strawberries grapes oranges black beans cabbage onions parsley pinto beans tomatoes Just a word about moderation: Dark chocolate maintains the highest level of flavanoids. When it comes to chocolate,think the same way as you do about fruits and vegetables: dark is better. Just remember, dark chocolate is a good chocolate. BUT, it's still a high calorie food that needs to be eaten in moderation. There is no serving size established in order to obtain the health benefits it offers so use some common sense and know yourself.As far as I'm concerned, I can't have one chocolate. If I have one, I will eat the entire box! Grapefruit juice and green( contains exceptional amounts of flavanoids) or black tea, and also red wine have a high content of flavanoids. Red wine can reduce the chance of heart attack in middle aged people if women consume one glass per day and men consume two. Again, moderation is the key-1 glass = 4 ounces. You can also get extra flavanoids into your diet by taking supplements like grape seed extract, green tea extract and vitamin capsules. Flavanoids are a great preventative nutrient, best from fruits and veggies if you can but quality supplements are always an option.They fight inflammation and glue you together; they help all connective tissues in the body resist aging. Linda Byers, a nurse who has seen the ill effects of weight gain.

The NHL On US Sports Net Featuring: Pageau scores in Isles debut and Hockey Training From BBcom

Newly acquired forward Jean-Gabriel Pageau collects the puck off a fortuitous bounce and puts the puck in to score in his debut for the New York Islanders
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Ice Hockey Training ARTICLES from Bodybuilding.com 

• Hockey Workout—Train Like An Elite Hockey Athlete
  

  Even if hockey isn't your favorite sport, these workouts will make you slap-shot ready. Improve your core and explosive strength with this hard-hitting workout!
• Off-Season Strength Training For Ice Hockey!
  

  Here is a list of hockey-specific exercises to prepare you for the upcoming hockey season! Printable workout logs included!
• A Solid Program To Get You Solid For Hockey!
  

  For hockey performance, it is most important to build strength and flexibility in the 'speed center.' Here we will share a training program that will surely get you back in shape for Hockey. Check it out!
• Hockey Tryouts: What You Need To Know!
  

  Here is a list of helpful hints to remember before and during tryouts.
• Gladiator Training: Part 2!
  

  Ryan Foster continues his foray into the theory and practice of hockey training. Part 2 focuses on the second phase of his excellent periodized hockey program, the strength phase.