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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

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Swimming

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4 Day Competitive Swimming - Sprinter
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Week 1 - Day 1 (Tuesday) of Swimmer's ProgramWeek Difficulty: Medium
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1
Warmup and Stretch
8 minutes 
2
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15 reps @ 265 lbs,15 reps @ 265 lbs 
3
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6 reps,4 reps 
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15 reps @ 40 lbs,12 reps @ 40 lbs 
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15 reps @ 95 lbs,
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This Week in BSU Athletics

This Week in Bowie State Athletics
For complete team schedules, visit www.bsubulldogs.com

Monday, Sept. 23, 2013
Volleyball at Elizabeth City State (Follow via live stats at http://hbculivestats.com/ecsu/volleyball/xlive.htm)
Elizabeth City, NC – 6 pm (ECSU Campus - R.L. Vaughn Center)

Thursday, Sept. 26, 2013
Volleyball hosts Goldey-Beacom (FREE EVENT)
Bowie, MD – 7 pm – Leonidas S. James Complex (A.C. Jordan Arena)

Saturday, Sept. 28, 2013
Volleyball vs. Saint Augustine’s University
Fayetteville, NC – 12 pm (FSU Campus - Capel Arena)

Football hosts Saint Augustine’s University (CLICK HERE FOR TICKET INFORMATION)   
COMMUNITY / YOUTH DAY* (*Youth 12 and under free and accompanying adult tickets are $5)
Bowie, MD – 1 pm

Volleyball vs. Fayetteville State University
Fayetteville, NC – 6 pm (FSU Campus - Capel Arena)

Sunday, September 22, 2013

Chowan 3 - Bowie State 0 (VOLLEYBALL FINAL)

MURFREESBORO, N.C. – Bowie State University suffered its fifth loss in a row, falling in three sets to Chowan University. The Hawks remain at the top of the CIAA standings with a 5-0 mark (2-0 North). The Lady Bulldogs slip to 1-9 overall and 0-5 in league play after Sunday's loss.

Nikira Fults led the effort on Sunday with seven kills on the afternoon. Jordan Miller and Suraya Chase each chipped in six kills with Kelsey Schlake collecting 16 assists. Cindy Ehrich notched eight digs in the victory.

For Bowie State, senior Brelyn Finey (District Heights, Md.) led the Lady Bulldogs with six kills. Sophomore Yaje Ngundam (Bowie, Md.) collected 11 digs. Senior Briana Flowers (Millersville, Md.) and freshman Amy Harvey (Laurel, Md.) led the Lady Bulldogs in assists with five and three respectively. Freshman India Mason (Greenbelt, Md.) recorded four kills and added a solo block.

Bowie State grabbed an early lead in the contest using kills and Hawk errors to pull ahead 5-1. Chowan chipped away at the deficit to tie the match 6-6 on a kill by Suraya Chase. The match would be tied once more at 7-7 after a Hawks service error, but after that point, it was all about the Hawks as Chowan maintained the lead for the remainder of the set and earned the 25-16 victory.

The second set featured five ties and three lead changes until the Hawks took the lead 9-8 on a Lady Bulldog attack error. From there, Chowan stayed in control, highlighted by seven straight points off Suraya Chase's serves to pull ahead 18-10. A Lady Bulldog attack error and Jordan Miller's service ace clinched the 25-12 set two victory for Chowan.

The Hawks struck early in the third set to score four unanswered points off of a kill from Fults and three Lady Bulldog miscues. With a 9-4 lead, Lauren East led the Hawks to five straight points off her serves for a 14-4 advantage. Chowan quickly closed out the set with a 25-14 win to defeat Bowie State in straight sets.

Bowie State returns to the court on Monday (September 23rd) on the road at Elizabeth City State University.