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CHAMPION S.E.A.L.s Advanced Speed & Strength Program

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Winston-Salem State Blanks Bowie State Softball 11-0 in CIAA Tournament Quarterfinals

RALEIGH, N.C. – The Rams of Winston-Salem State University rolled to an easy 11-0 victory over the Bowie State University Lady Bulldogs on Friday afternoon. The loss sends the Lady Bulldogs into the loser’s bracket of the CIAA Championships where they will take on Chowan University at 5:30 p.m. later this afternoon at the Walnut Creek Softball Complex.

The Rams were led on offense by Samantha Gibbs (Walnut Cove, N.C.) with three hits and Chyna Riley (West Columbia, S.C.) added a pair of hits and a team-high three RBI.  Idaysha Quinones (Harlem, N.Y.) along with Tiarra Delaney (Bowie, Md.) contributed two RBI apiece in the win.

The Rams defense was outstanding and Mercedes Hargett (Havelock, N.C.) threw a no-hitter and was one walk away from a perfect game. Winston-Salem State (29-21) advances to Saturday’s (4/30) CIAA Championship game.

Bowie State (15-21) sophomore Stefanie Ray (Damascus, Md.) gave up 12 hits in the circle while the Lady Bulldogs’ offense was stymied by Hargett’s no-hitter.

Bowie State vs Winston-Salem State
Apr 29, 2016 at Raleigh, NC (Walnut Creek Complex)

Bowie State 0 (15-21)
Player	ab	r	h	rbi	bb	so	po	a	lob
OCHOA,Nicoleen lf/p	2	0	0	0	0	0	0	0	0
BELT,Jaelyn cf	2	0	0	0	0	1	1	0	0
WATT,Danielle ss	1	0	0	0	0	0	1	4	0
BEARNS,Tiffany 3b	1	0	0	0	0	0	1	0	0
O'NEILL,Caitlin 2b	2	0	0	0	0	1	1	1	1
LEWIS,Emily c	1	0	0	0	1	0	2	0	0
POWELL,Morgan 1b	2	0	0	0	0	1	6	0	1
MARGAS,Madison rf	2	0	0	0	0	0	0	1	0
RAY,Stefanie p/lf	1	0	0	0	0	0	0	1	0
Totals	14	0	0	0	1	3	12	7	2
Winston-Salem State 11 (29-21)
Player	ab	r	h	rbi	bb	so	po	a	lob
RILEY,Chyna lf	4	1	2	3	0	0	2	0	1
ZIMMER,Katherine 1b	3	1	1	1	0	0	4	0	2
HARGETT,Mercedes p	2	1	1	1	1	1	2	2	0
SNIPES,Destiny rf	3	1	1	0	0	0	0	0	0
DEMKO,Rebecca ss	2	2	1	0	1	0	2	1	2
QUINONES,Idaysha cf	2	1	1	2	1	0	3	0	0
DELANEY,Tiarra dh	3	2	1	2	0	1	0	0	0
GIBBS,Samantha 3b	3	1	3	0	0	0	0	0	0
MARINO,Anna pr	0	1	0	0	0	0	0	0	0
CARILLO,Melissa c	2	0	1	1	0	0	2	0	0
HOLLOMAN,Jasmine 2b	0	0	0	0	0	0	0	0	0
Totals	24	11	12	10	3	2	15	3	5

Score by Innings R H E -------------------------------------- Bowie State......... 000 00 - 0 0 2 Winston-Salem State. 037 1X - 11 12 0 --------------------------------------

E - WATT,D.; MARGAS,M.. DP - Lady Rams 1. LOB - Bulldogs 2; Lady Rams 5. 2B - HARGETT,M. HBP - CARILLO,M. SH - WATT,D.. SF - BEARNS,T..

Bowie State	ip	h	r	er	bb	so	wp	bk	hbp	ibb	ab	bf	fo	go
RAY,Stefanie L,9-12	3.0	10	10	9	2	2	0	0	1	0	20	23	2	5
OCHOA,Nicoleen	1.0	2	1	1	1	0	0	0	0	0	4	5	0	2
Winston-Salem State	ip	h	r	er	bb	so	wp	bk	hbp	ibb	ab	bf	fo	go
HARGETT,Mercedes W,19-10	5.0	0	0	0	1	3	0	0	0	0	14	17	10	3

Win - HARGETT,M (19-10). Loss - RAY,S. (9-12). Save - None. HBP - by RAY,S. (CARILLO,M). PB - CARILLO,M 2.Umpires - HP: Jodi Andrews 1B: Milton Young 3B: Randy Berry Start: 12:30 pm Time: 1:11 Attendance: Weather: Mostly Cloudy - 70 Degrees

Basketball Drills And Advice For Defense

Athletes and Warriors, being your best on and off the court requires dedication, planning, time-management skills and the best coaching you can find. With the advent of online coaching (Like your strength coach! :) ) it is now easy and inexpensive for all athletes anywhere to be ready to play year round. Here are some good tips for off-season skills training for basketball. -Nate Basketball Drills and Advice for Defense by Phil Canter "Offense sells tickets, but defense wins championships." This is usually true because to win a championship, you have to win many games in succession and your offense may not always show up, but your defense will never let you down if you work hard. So why is it that you never see kids practicing their defensive drills in their driveway? Because they are either too flashy or do not know any. These individual defensive drills will make you the player your coach puts in to shut down the other teams stud. Building quickness drills: Lines-Jump side to side and back and forth over the half court line or any line with one foot at a time and then both feet at a time. Go as fast as you can. You want little quick jumps. .Dots- In this drills, make 5 dots. Have 4 in a square and 1 in the middle so that they will look like an x. Do every combo jumping dot to dot on them. Do this with each foot or both feet. Bounding- This drill trains you to bound on defense and not just run everywhere. Start this drill out on one foot and then jump as far as you can in a random direction an another direction landing on your other foot. Keep on doing this, but only do it for a short period of time. You are wanting to train your muscles to be explosive so go hard for a short amount of time. Game Situations Shuffle- Use the push slide step technique, not overlapping your feet. (The push slid step technique is push with one leg; slide the other one next to it, and the step.) Go back and forth across the lane staying in the defensive stance. While doing this, you must have one hand inches from the ground and one hand up. The one hand up is to be in the players face in game ready to block/distract shot while the low hand is the pesky hand preventing the crossover and therefore forcing the playing you are guarding one direction and always making him uncomfortable. Closing Out- Start out of bounds and put a cone at the free throw line. Imagine the cone as an imaginary person. Run at it and then chop step when you get close with your but down and hands up being ready for the shot and drive. Practice like it is a real game, or you will get burned in a real game. Shuffle Drill- To do this, you must shuffle along the a wall in a defensive stance. While doing that, pass a ball along the wall. Remember technique in all of these basketball drills because it is so very important. It is what separates good defenders from great ones. More Information: To be the player you want to be, you need basketball drills. To find them vistgreatbasketballdrills.com. US Sports Online Strength and Conditioning: Basketball In today's competitive arena, Basketball is a POWER GAME! The athletes are bigger, more powerful and faster. Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will work. All the Basketball Programs take into account the specific movements and physical demands required to play the best game of basketball! In the constant quest to provide quality programs there are different variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly the training schedule is. The "Competitive Basketball Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility. The "Gym Oriented Basketball Program" requires the use of a fully equipped gym but will help to achieve fitness goals quicker and in many instances will give the best performance increases in your game! The "Dumbbell Oriented Basketball Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention. Select a Program (Click on your desired program and I will contact you in 24 hours or less to get your program set up and started.) 4 Days/Week Competitive Basketball Offseason Program 4 Days/Week Basketball Dumbell Program 4 Days/Week Health Club Basketball Program Source: http://www.PopularArticles.com/article167877.html Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! 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