Today's feature exercise: The Snake Squat

Great Variation on the Basic Squat! Available in many of the US Sports Online Strength and Conditioning Programs

The Snake Squat exercise is a squatting technique that uses variations in the width of your stance to develop strength at various leg positions. This helps to maximize functional strength so that you can generate power whether your legs are close or wide! The Snake Squat is simple to understand. On the first set of your squat workout place your feet 6-8 inches closer than your normal squat position. On the second set place your feet in your normal squat position. On the third set place your feet 6-8 inches wider than your normal squat position. On the fourth set you would come back to the close squat position. If your workout only calls for 3 sets of squats you would complete one full Snake Squat sequence. If your workout has 6 sets of squats you would complete 2 sequences of the Snake Squat. Do not add sets to your workout. Just alternate your stance from close to normal to wide until the required number of sets are completed. Here are the fundamental squat techniques whether your feet are close or wide: Position the bar in a comfortable position across your trapezius muscle area. We recommend this "high bar" position because it promotes flexibility in the hips, it provides for a more balanced work output from the hips, glutes, quads and hamstrings, and it keep the torso in a more upright position lessening the stress to the lower back. However, if you are a competitive power lifter you will want to place the bar across your lower trapezius muscles and the posterior deltoid muscles. This "low bar" position moves the weight closer to your center of gravity and allows for a greater weight to be lifted but it also forces more of a forward lean of yor torso which can be stressful to your lower back! Your stance in the basic squat position should be slightly wider than your shoulders. The distance between your feet should be measured from your heels, not your toes. Your feet should be angled slightly outward. Begin the squat by inhaling deeply and moving your hips backward like you are going to sit in a chair. Your knees should then bend and travel in the direction that your toes are pointing. Don't let your knees wiggle from side to side or go into a knock-kneed position during the movement. This can place stress on your knee joint. Maintain a stable posture with your head and chest up as your slowly squat down until your thighs are parallel to the ground. For maximal development you can squat lower than the parallel position but your must be prepared physically before attempting the lower, Olympic squat position. Exhale as your drive out of the bottom position. Never forcefully lock your knees at the completion of the lift. Keep them slightly bent to remove pressure to the lower back. The squat exercise is a tremendous developer of leg strength and size. But, it must be done correctly to maximize the benefits and minimize the risks of injury. Always use an experienced spotter while performing the squat exercise.

View a video of this exercise If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain: Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime. Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule. For more information about my background, fee structure and how to get started, go to: US Sports Online Strength and Conditioning Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning US Sports Online Strength and Conditioning

University of the District of Columbia Women’s Basketball Falls to Stonehill in NCAA East Regional Quarterfinals

 

March 14, 2014

Recap | Box Score

Telisha Turner led all scorers with 27 points.

FINAL	1	2	T
Dist. Columbia (21-7)	34	27	61
Stonehill (18-9)	33	46	79
Waltham, Mass. (Dana Center)

DIST. COLUMBIA	STONEHILL
Pts: Telisha Turner - 27	Pts: Shannon Brown - 18
Reb: Denikka Brent - 10	Reb: Tori Faieta - 12
Ast: Teara Shaw - 3	Ast: Mary Louise Dixon - 7

TEAM STATISTICS	DIST. COLUMBIA	STONEHILL
Field Goal %	31.8% (21-66 )	42.6% (26-61 )
Rebounds	37	46
Assists	9	18
Turnovers	9	10
Pts off Turnovers	15	14
2nd Chance Pts	14	15
Pts in the Paint	20	22
Fastbreak Pts	7	2
Bench Pts	9	21

full stats

WALTHAM, MA – The University of the District of Columbia women's basketball team's storybook 2013-14 season came to a close in the NCAA Division II East Regional Tournament quarterfinals as the No. 5 seeded Firebirds were defeated by No. 4 seed Stonehill, 79-61 on Friday night at the Dana Center.

 

UDC (21-8) led by as many as 10 points in the first half, but runs by the Skyhawks where they outscored the Firebirds 12-3 midway through the period and 4-0 in the final minute, resulted in a mere one-point lead (34-33) at halftime for UDC.

 

After trading blows for the first five minutes of the second half, Stonehill took control of the game with a 17-2 run over a span of about six minutes to take a commanding, 57-44 lead with 8:37 left to play. The Firebirds, who shot just 25-percent from the field in the second half, could get no closer than 10 points the rest of the way as the Skyhawks out-scored UDC, 46-27 in the closing period en-route to a comfortable, 18-point margin of victory.

 

Junior transfer guard Telisha Turner (Criminal Justice – Wilmington, DE/Harcum), a First Team All-ECC selection, led all scorers with 27 points. She shot 6-of-12 and finished with 17 points in the first half, but cooled off considerably in the second half as she made just 2-of-10 field goals (0-for-5 from behind-the-arc). Junior forward Denikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS) also posted her seventh double-double of the season with 15 points and a team-high 10 rebounds, including seven on the offensive glass.

 

Stonehill (19-9), who out-shot the Firebirds 43-percent to 32-percent from the field and 35-percent to 32-percent from three-point range, featured a much more balanced offensive attack that saw five different Skyhawk players score in double-figures. Sophomore reserve guard Shannon Brown led the way with 18 points in 21 minutes off the bench, and senior guard Mary Louise Dixon, a First Team All-East Region selection, added 17 points, seven assists and six rebounds. Forward Tori Faieta and guard Paige Marshall gave the Firebirds fits inside as they scored 14 points apiece and together combined for 21 rebounds, including eight on the offensive glass.

 

After winning the rebounding battle, 21-20 in the first half, UDC was out-rebounded 26-16 in the second half and allowed Stonehill 15 second-chance points on nine offensive rebounds. Also, UDC's bench, which had been a strength all year long, simply did not come alive in the second half to compensate for Turner's second half struggles. The Skyhawks outscored the Firebirds 21-9 for the night in bench points, including a 14-0 advantage in the second half.

 

The Firebirds say goodbye to four departing seniors who helped the program win its first ever East Coast Conference championship, earn its sixth 20-win season, and return to the NCAA Division II Tournament for the sixth time and the second time in three years. Those seniors are: Julissa Anderson, Snezana Blagojevic, Milena Bubnjevic and Teara Shaw.

 

Also along the way, head coach Lester Butler, Jr. surpassed 150 career wins in his 10^th season at UDC, and Telisha Turner surpassed 1,000 career points.

Today's feature exercise: Dumbbell Jump Squats

Here is today's Feature Exercise Available in many Sports Specific Programs of the US Sports Online Strength and Conditioning System:

Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor and turn your toes out slightly. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Keeping your feet flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knees, and lean forward slightly at your waist. Breath in during this phase of the exercise. You will lower yourself fairly quickly. Lower yourself until your knees are bent approximately 90 degrees. At this point, your knees should be directly over your toes, your hips should be sitting back, and your chest should be directly over the middle of your thighs. Now, you will immediately jump straight up. Breath out during this phase of the exercise. Upon landing, immediately begin your next repetition.

View a video of this exercise

Nathan Lewis CSCS US Sports Online Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

For more information about my background fee structure and how to get started, go to US Sports Online Strength and Conditioning to Sign Up FREE for the first 7 days

Coppin State Sweeps Lady Bulldogs 16-1 and 16-4 in Non-Conference Softball

BALTIMORE, Md. - Division I Coppin State picked up their first two wins of the season after sweeping the Lady Bulldogs 16-1 and 16-6 in a non-conference doubleheader on Wednesday afternoon. The losses dip Bowie State’s early season record to 1-5.

In the opening game, Coppin’s Eagles rolled to an early 7-0 lead on eight hits after two innings. Heather Josker and Lauren Rogers drove in three runs each. That was more than enough for pitcher Alyssa Barker, who tossed a complete game and finished with five strikeouts.

Candice Van Horn, Barker and Samantha Denlinger enjoyed three-hit games. Josker, Rogers and Shelby Mendoza had two knocks each for the Eagles. Overall, CSU unleashed a 17-hit barrage against Bowie State in the opening game.

Junior Cassandra Clayborne (Damascus, Md.) tallied Bowie State's lone hit and senior Mariela Hernandez (Del Rio, Texas) plated BSU's only run in game one. Hernandez took the loss in the circle, allowing nine runs on eight hits while freshman Stefanie Ray (Damascus, Md.) pitched two innings, giving up eight runs on eight hits.

Coppin State continued its hitting excellence in the second game as it pounded out 16 hits. Five Eagles enjoyed a multi-hit game including Danielle Smith, who had three hits. However, before the Eagles put the game away with a nine-run sixth inning, Bowie State was within, 7-6 after five innings.

The Bowie State trio of seniors Adria Lewis (Cumberland, Md.) and Hernandez along with junior Kiara Washington (Bowie, Md.) recorded a pair of hits each in game two. Lewis and Ray (Damascus, Md.) notched two RBI each in the nightcap. Ray (0-3) pitched 5.2 innings, struck out four and walked four in the nightcap.

The Lady Bulldogs return to action this weekend (3/14-16), participating in the Salem (Va.) Invitational at the Boterourt and Moyer Complexes. Bowie State opens play on Friday (3/14) versus Seton Hill at 5 pm followed by Gannon at 7 pm.

Bowie State vs Coppin State (Mar 12, 2014)

Box Score

BOWIE STATE LADY BULLDOGS 2014
Bowie State at Coppin State (Game 1)
Mar 12, 2014 at Baltimore, Md (CSU Softball Field)

Bowie State 1 (1-4)

Player   ab       r       h     rbi      bb      so      po       a     lob
CLAYBORNE,Cassandra cf  2       0       1       1       0       0       4       0       0
BETHKE,Hailey c/ss      2       0       0       0       0       1       1       1       1
RAY,Stefanie ss/p       2       0       0       0       0       0       0       0       0
WASHINGTON,Kiara lf     1       0       0       0       1       0       1       1       0
LEWIS,Adria 3b/2b       2       0       0       0       0       1       1       2       0
ATKINS,Erica 2b/3b      2       0       0       0       0       1       0       0       0
HERNANDEZ,Mariela p/ph  2       1       0       0       0       0       0       0       0
   LUNA,Miranda c       0       0       0       0       0       0       1       0       0
FLINT,Hayley dp         1       0       0       0       1       1       0       0       0
WINDSOR,Megan 1b        2       0       0       0       0       1       3       0       1
LIZARDO,Victoria rf     0       0       0       0       0       0       1       0       0
Totals  16      1       1       1       2       5       12      4       2
 
Coppin State 16

Player   ab       r       h     rbi      bb      so      po       a     lob
VAN HORN,C. ss  4       3       3       1       0       0       1       2       0
SMITH,D. 2b     4       1       1       1       0       1       2       1       0
JOSKER,H. cf    4       1       2       3       0       1       0       0       1
   VOGEL,E. rf  0       0       0       0       0       0       0       0       0
ZILLER,G. c     2       0       0       0       1       0       5       1       0
BROWN,K. 3b     2       2       1       1       1       0       0       0       0
BARKER,A. p     3       3       3       0       0       0       1       0       0
DENLINGER,S. dp         3       3       3       2       0       0       0       0       0
MENDOZA,S. lf/cf        2       1       2       1       0       0       1       0       0
ROGERS,L. 1b    3       2       2       3       0       0       5       1       1
EDWARDS,N. rf/lf        0       0       0       0       0       0       0       0       0
Totals  27      16      17      12      2       2       15      5       2
Score by Innings               R  H  E
--------------------------------------
Bowie State......... 001 00 -  1  1  4
Coppin State........ 524 5X - 16 17  1
--------------------------------------
E - CLAYBORNE,C.; WASHINGTON,K; LEWIS,A.; WINDSOR,M.; SMITH,D.. DP - Eagles 1. LOB - BSU 2; Eagles 2. 2B - VAN HORN,C.; BROWN,K.; BARKER,A.; DENLINGER,S.. 3B - SMITH,D.. SF - MENDOZA,S.. SB - VAN HORN,C. 2; JOSKER,H.; MENDOZA,S..
Bowie State     ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
HERNANDEZ,Mariela L,1-2          2.0    9       8       3       1       1       0       0       0       0       14      15      1       2
RAY,Stefanie     2.0    8       8       5       1       1       0       0       0       0       13      15      5       0
 
Coppin State    ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
BARKER,A. W      5.0    1       1       0       2       5       0       0       0       0       16      18      3       6
Win - BARKER,A.. Loss - HERNANDEZ,M.. Save - None. PB - BETHKE,H. 3; LUNA,M. 4; ZILLER,G.. Inherited runners/scored: RAY,S. 1/1.
Umpires -
Start: 1:00 pm Time: Attendance:

HERNANDEZ,M. faced 1 batter in the 3rd.


Bowie State vs Coppin State (Mar 12, 2014)

Box Score

BOWIE STATE LADY BULLDOGS 2014
Bowie State at Coppin State (Game 2)
Mar 12, 2014 at Baltimore, Md (CSU Softball Field)

Bowie State 6 (1-5)

Player   ab       r       h     rbi      bb      so      po       a     lob
CLAYBORNE,Cassandra cf  2       2       1       0       1       0       3       0       1
BETHKE,Hailey ss        2       1       1       0       0       0       2       0       0
RAY,Stefanie p  2       1       1       2       0       0       1       1       0
WASHINGTON,Kiara lf     3       2       2       1       0       0       3       0       0
LEWIS,Adria c   3       0       2       2       0       0       4       1       0
ATKINS,Erica 2b         3       0       0       0       0       2       0       0       2
HERNANDEZ,Mariela dp    3       0       2       0       0       0       0       0       0
WINDSOR,Megan 1b        3       0       0       0       0       0       1       0       0
FLINT,Hayley 3b         3       0       0       0       0       0       0       0       0
LIZARDO,Victoria rf     0       0       0       0       0       0       3       0       0
Totals  24      6       9       5       1       2       17      2       3
 
Coppin State 16

Player   ab       r       h     rbi      bb      so      po       a     lob
VAN HORN,C. ss  5       3       3       5       0       0       2       2       1
SMITH,D. 2b     3       3       1       0       0       0       2       4       0
JOSKER,H. p/cf  3       1       1       1       0       0       0       1       0
BARKER,A. lf/1b         3       2       1       1       1       1       1       0       0
DENLINGER,S. dp/p       4       1       3       2       0       0       2       0       1
MENDOZA,S. cf/lf        3       2       1       1       1       0       2       0       0
ROGERS,L. 1b/3b         3       2       1       0       1       1       6       1       0
VOGEL,E. rf     3       1       1       0       1       0       1       0       1
EDWARDS,N. c    4       1       1       0       0       2       2       0       1
BROWN,K. 3b     0       0       0       0       0       0       0       1       0
Totals  31      16      13      10      4       4       18      9       4
Score by Innings                R  H  E
---------------------------------------
Bowie State......... 200 040 -  6  9  5
Coppin State........ 511 009 - 16 13  2
---------------------------------------
Note: 2 outs, 0 runners LOB when the game ended.

E - CLAYBORNE,C.; BETHKE,H. 3; WASHINGTON,K; JOSKER,H.; MENDOZA,S.. DP - Eagles 2. LOB - BSU 3; Eagles 4. 2B - WASHINGTON,K; LEWIS,A. 2; HERNANDEZ,M.; VAN HORN,C.; MENDOZA,S.; EDWARDS,N.. HR - VAN HORN,C. 2. HBP - SMITH,D.. SH - BETHKE,H.. SF - RAY,S.; JOSKER,H.. SB - CLAYBORNE,C. 2; BARKER,A. 2.
Bowie State     ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
RAY,Stefanie L,0-3       5.2    13      16      8       4       4       1       0       1       0       31      37      11      1
 
Coppin State    ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
JOSKER,H. W      4.2    6       5       3       1       1       0       0       0       0       18      21      6       6
DENLINGER,S.     0.1    2       1       1       0       1       0       0       0       0       3       3       0       0
BARKER,A.        1.0    1       0       0       0       0       0       0       0       0       3       3       0       2
Win - JOSKER,H.. Loss - RAY,S.. Save - None. WP - RAY,S.. HBP - by RAY,S. (SMITH,D.). PB - LEWIS,A. 7. Inherited runners/scored: DENLINGER,S. 1/1.
Umpires -
Start: 3:00 pm Time: Attendance:

Bulldogs Football Signs 15 to National Letter of Intent

BOWIE, Md. - Bowie State University head football coach Damon Wilson announces the signing of 15 student-athletes to a National Letter of Intent. “I am very excited about our incoming class.  My coaches did a great job recruiting locally and ensuring that our needs were met.  We graduated a number of defensive players so we had to replace them with solid student-athletes.  We were able to add a few playmakers to the offensive and Special Teams units as well.  This particular class consists of players that played on playoffs and or Championship teams.  We look forward to them joining our Bulldog Family and Contributing to our success on and off the field”, said Wilson. A complete listing is attached which includes individual video clips.

2014 Football signees

Raymone Wilson – 5-10, 190 lbs. – DB – Erie CC/ Orchard Park, NY … Versatile defensive back at both Cornerback and Safety. Leader among defensive backs in tackles with 23 solo tackles in 2013.

Devonta High – 6-3, 185 lbs. – DB – Frederick Douglass H.S/ Upper Marboro, MD … Started at Wide Receiver and Cornerback all 11 games of 2013 for a team that went 8-3 overall.

Brandon Gaither – 6-2, 185 lbs. – DB – Potomac H.S./Oxon Hill, MD … Defensive athlete. Played Safety, Linebacker and Cornerback in senior season.

Jordan Maith – 6-0, 161 lbs. – DB – Dundalk H.S./ Baltimore, MD … Two sports athlete - Football and Track and Field. Great coverage cornerback and has the speed to be productive.

Claude Clark – 5-11, 185 lbs. – Forestville H.S./ Forestville, MD … Team Captain. Has the skill to play in the secondary and Linebacker. Led team with 81 solo tackles and two fumble recoveries his senior year.

Shawn Stewart – 5-11, 160 lbs. – New Town H.S./ Owings Mills, MD … Baltimore County All-County honors. Started at Cornerback and Wide Receiver in senior year.

Kyle Jackson – 6-0, 210 lbs. – Henry A. Wise H.S./ Upper Marboro, MD … Led the team with 57 total  tackles in 2013.

Malcom McCoy – 6-2, 215 lbs. – Frederick Douglass H.S./ Upper Marboro, MD … Three year starter. Had 43 tackles and an interception his senior year.

Damarco Spears – 6-1, 210 lbs. – New Town H.S./ Owings Mills, MD … Has the ability to play anywhere on the Defensive Line and Linebacker. Will be a great addition to the already stacked Linebacker core of BSU.

Zaevon Prince – 6-4, 250 lbs. – Montgomery Blair H.S./ Silver Spring, MD … Can play anywhere on the Defensive Line. Big, athletic defensive lineman with great size, speed, and technique for his position.

Emmanuel Ohene-Akonnor – 6’4, 240 lbs. – Paint Branch H.S./ Burtonsville, MD … Two year starter at Offensive Tackle

Julien Granby – 6-5, 215 lbs. – Springbrook H.S./ Silver Spring … Two sport starter - Basketball and Football. Played Quarterback, Tight End and Defensive End all in his senior year. Has the ability and skill to convert to a big target Wide Receiver to compliment the already stacked Wide Receiver core of BSU.

Robert Wigfall – 5-10, 180 lbs. – Suitland H.S./Forestville, MD

Steven Rivers – 5-11,170 lbs. – Suitland H.S./Forestville, MD

Derrin Myers - 6-3, 310 lbs. – Good Counsel H.S./Olney, MD

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