Washington D.C. Area Sports Update 11/06/2011

MORGAN STATE HOLDS OFF BOWIE STATE 66-50 IN WOMEN’S EXHIBITION







(BALTIMORE, Md. – November 5, 2011) The Bowie State University Lady Bulldogs basketball team started slow, battled back in the second half, but came up short dropping a 66-50 exhibition to the Lady Bears of Morgan State University. Though the team took the tough loss, they had an impressive performance against their tough NCAA Division I opponents.





The Lady Bulldogs gave a good overall effort against their opponents, despite shooting 30% from the field (18-of-60). Morgan State shot slightly better, hitting 39% of their field goals (22-of-56). Senior forward Kimberly Jones (Upper Marlboro, Md. / Allegany C.C.) led the effort for the Lady Bulldogs with 15 points while sophomore forward Chanet Wallace (Baltimore, Md. / Westside Skills Center) and fellow sophomore Brooke Miles (Upper Marlboro, Md. / National Christian Academy) added 13 and 10 points respectively. Wallace and senior Juliette Turner (Atlanta, Ga. / John F. Kennedy HS) led Bowie State will nine rebounds each. Jones and Wallace blocked a game-high two blocks each for the Lady Bulldogs.





Bowie State trailed 31-18 after the first period of play, making just six-of-30 first half field goals. The Lady Bulldogs closed the deficit to seven twice in the second half with the last coming with 5:22 remaining and the Lady Bears leading 52-45.





Morgan State paraded to the free throw line over the final five minutes of play, making seven of 10 freebies down the stretch. Tracey Carrington paced the Lady Bears with a game-high 21 points to go along with 11 rebounds. Amarah Williams chipped in 16 points and Omara Parker hauled down a game-high 12 rebounds for the Lady Bears.





Bowie State will open the 2011-12 season next weekend when the team heads to Shepherdstown, W.Va. to take on Seton Hill in a 2:00 p.m. game hosted by Shepherd University.



LATE PENALTIES COSTLY IN BOWIE STATE’S 38-35 LOSS TO CHOWAN







(BOWIE, Md. – November 5, 2011) Late game penalties kill Bowie State comeback as the Chowan Hawks edge Bowie State 38-35 on 31-yard field goal by Ryan Murphy with seven seconds left in season finale for both teams. Chowan ends the season at 3-7 overall (2-5 CIAA) and Bowie State wraps up the year with a 4-6 overall record (3-4 CIAA).





Cameron Stover completed 23-of-35 passes for 187 yards and three touchdowns to lead the Hawks. Stover’s primary target was Robert Holland who led all receivers with 139 yard on 16 catches and was the recipient of all three TD passes.





The Hawks were led on defense by Jason Ampy with eight total tackles and Anthony Session, DaKorio DeSamme and Patrick Charles were credited with six tackles each.





Senior Clifton Budd paced the Bowie State Bulldogs with 100 all-purpose yards (11 rushing, 33 receiving and 56 return yards). Budd completed his final game in a Bulldogs uniform completing 11-of-20 passes. Senior quarterback Andre Johnson came off the bench to lead the Bowie State ground game with 84 rushing yards and one touchdown. Johnson also completed 10-of-17 passes for 78 yards and three second half touchdowns.





Senior Marcelus Manear had a career afternoon, tying for team-high tackles with eight to equal junior Bekewele Amadi.





Bowie State closed out the game with 335 total offensive yards and Chowan was right behind them with 315 total offensive yards. Penalties plagued Bowie State all season, and today was no exception. BSU’s Bulldogs’ tied their season-high of 15 penalties resulting in a school-record 215 yards.





Prior to the game 13 seniors (Reginald Berry, Clifton Budd, Terrance Hemsley, Kevin James, Andre Johnson, Delano Johnson, Tariq Jones, Marcelus Manear, Seth Minter, Matthew Odezugo, James Proctor, Kenneth Turner and Maurice Wilson) were honored with pictured plaques as a token of appreciation for their time as Bulldogs football players.

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Bye Week Hasn't Been Kind to Hokies

by Chris Coleman, TechSideline.com, November 4, 2011



A lot is being made of Virginia Tech having extra time to prepare for the Georgia Tech offense. A bye week is considered a good thing in this situation, and it certainly will help the Hokies get healthier. However, their recent results suggest that a bye week does not help them prepare better for the next opponent.

Hokies After a Bye Week, Last Six Games

Year Opp. Result Total Offense

2006 BC 22-3 L 181

2007 BC 14-10 L 265

2008 BC 28-23 L 240

2008 Maryland 23-13 W 400

2009 UNC 20-17 L 256

2010 GT 28-21 W 335




The Hokies have lost four of their last six games following a bye week. Their only wins came over a 6-7 Georgia Tech team in 2010, and an average Maryland team in 2008. Tech's offense has failed miserably in five of those six games, with their only 400 yard game coming in 2008 when Darren Evans rushed for a school record 253 yards.



All of those games were Thursday night games, and they've all but destroyed the myth that Virginia Tech was unbeatable in Thursday night games. On the contrary, the Hokies have played some of their worst football games on Thursday nights in recent years, particularly the offense.



In the past, Virginia Tech used to completely flatten teams when the Hokies were coming off a bye week.



Hokies After a Bye Week,

Previous Five Games

Year Opp. Result Total
Offense

2005 Virginia 52-14 W 503

2005 Maryland 28-9 W 497

2004 Maryland 55-6 W 376

2004 Georgia Tech 34-20 W 446

2004 Western Michigan 63-0 W 487




Tech won those games by an average of about five touchdowns, and they also averaged 461.8 yards of total offense in the process. Granted, the competition wasn't great. Western Michigan was a cupcake, and Maryland's 2004 team finished with a losing record. Even with the level of competition considered, it can't be argued that Tech hasn't been anywhere near as good following a bye week since the 2006 season.



Part of it is talent level. The Hokies struggled in 2006, 2007 and 2008 because they were not a good offensive football team in those years. It didn’t matter whether Tech had a bye or not, and it generally didn't even matter what team they were playing. Virginia Tech wasn't going to move the ball, and they weren't going to have a lot of high scoring, impressive victories.



However, the Hokies did have pretty good offenses in 2009 and 2010, and they were still very limited offensively against North Carolina (loss) and Georgia Tech (win).



Tech's 2011 offense, statistically speaking, is their best since the Michael Vick era. The Hokies have gained 400+ yards in each of the last four games, and that's the first time that has happened since the 1999 season. Tech certainly has the talent to put up good numbers offensively. With a few extra days to prepare, they'll have no excuse not to play well against Georgia Tech next week.



The Hokies will need their offense to play well, because Georgia Tech is a very good offensive football team that is going to be difficult to stop. Let's hope the bye week is kinder to Virginia Tech this week than it has been in recent years.



The Cal Ripken Collegiate Baseball League (CRCBL) is proud to announce that it has expanded into the nation's capital, welcoming the new D.C. Grays as its tenth team in one of the country's premiere summer wood-bat college-level baseball leagues.



The Grays will play its home games at the newly-renovated baseball stadium, Hoy Field, at Gallaudet University in Northeast Washington, D.C., and will work with Gallaudet on a major new youth baseball outreach program for children in the District. The team, which boasts an ownership group that includes African-American representation, will also work to make sure that its roster includes a number of black college ballplayers. The team will do promotions and community events that celebrate the history of baseball in Washington D.C. The name chosen for the team evokes the memory of the Homestead Grays - the great Negro League champion team that played in Washington, D.C. in the 1930s and 40s.





The Grays will be the tenth team in the Cal Ripken Collegiate Baseball League, which is made up of teams from the Baltimore/Washington, D.C. metropolitan region and feature amateur players from colleges and universities around the country. The Cal Ripken League, founded in 2005, is quickly becoming a 'destination point' for collegiate players as one of the top summer wood bat leagues in the country.

Climb The Agility Ladder For 'Cat Like' Change Of Direction

Watching these amazing athletes that are soccer players during the first day of the World Cup, I can't help but think: "The way they are able to go full speed and stop on a dime, they must do agility ladder drills like it's second nature." Well having trained many a soccer player at many a level I already knew that to be true.

The agility ladder drills can be applied to many sports and the routines can vary. Even though a good 30-60 second routine can be tough and taxing, there is an element of fun that can be incorporated. Really even though I have heard many a theory the agility ladder has its roots in the kids game hopscotch. Incorporate some jumps, hops, spins, and even sprints into your routine to mimic the action that you will using it for. The agility ladder, rings or even a square drawn out on the street with chalk, should be a staple of your speed, agility, and quickness workout.

Which finally brings me to tonight's sample from the US Sports Online Strength and Conditioning System:

#1831 Zigzag in ladder

Speed and Agility (ladder)

Exercise Description: Zigzag in Ladder Classification: Speed and Agility (ladder) Instructions: 1. Start by standing with the Ladder to your right and cross over with your left foot into the first square. 2. Step with your right foot behind your left foot so that it lands into the first square. 3. Then step back out of the Ladder with your left foot to land outside the second square. 4. Repeat according to the desired repetitions. Get Your Customized Strength and Conditioning program from the US Sports Online Strength and Conditioning System. Click Here To Get Started FREE

A Nutritional Supplement is Just That. To Supplement Your Good Eating Habits

By BOB MYHAL

When using a thermogenic product (such as Ripped Fuel, Hydroxycut, EPH 833, etc.) to stimulate fat loss, be sure to take in sufficient amounts of protein at least 20 grams every 3 hours to prevent your body from cannibalizing muscle tissue. The easiest, most effective way to do this is with a low-fat protein powder or MRP.

If you frequently experience painful muscle cramps during or after your training, then you should try taking 1 or 2 grams of the amino acid taurine approximately 2 hours prior to training it has powerful and proven anti-cramping properties.

As far as thermogenics or so-called fat-burners are concerned, ephedrine is still the king of the hill, but when you're deciding on your weightloss supplementation program don't overlook hydroxycitric acid (HCA).

HCA is derived from the tamarind fruit and seems to work by inhibiting excess carbohydrates from being stored as bodyfat. MuscleTech's Hydroxycut is a popular product containing HCA.

The chemistry of 19-norandrostenedione is telling. Basically, 19-norandrostenedione is structurally identical to a testosterone molecule right up the chain with two key exceptions: first, it is missing the hydrogen atom in the 17th position and second, it also lacks a carbon atom in the 19th position.

What happens is that when the liver processes the norandrostenedione molecule it adds a hydrogen atom in the 17th position. The liver, however, has no mechanism for adding the carbon atom in the 19th position.

What results is virtually a testosterone molecule missing the carbon atom. This molecule has the anabolic properties of testosterone (it may in fact have 2 or 3 times the anabolic effect of testosterone) without the level of androgenic side effects typically seen with extended testosterone use.

If you're looking to drop fat and get lean, you'll benefit from 3-5 cardiovascular training sessions per week. Ideally, each session should be 30-45 minutes in duration.

For fat burning, it's actually more beneficial to train at a consistent level of intensity throughout the session rather than using some sort of interval training (as with some of the machines which stimulate a series of inclines and declines).

It"s also crucial for you to do your cardio training on an empty stomach otherwise you'll simply be burning up glycogen stores (sugar rather than fat). First thing in the morning is the best time for cardio training. If this isn't possible, at least try not to eat for 3 or 4 hours prior to your cardio session that way you'll be primarily burning fat stores.

Get you customized Nutrition and Meal Plan Now at US Sports Online Strength And Conditioning System

You're All Wet! (Hydrated that is)

This is an issue thankfully that many organizations have taken seriously in the last 15 years.
I still swap stories with some of my fellow 'Ole Heads' on how not only were not allowed to drink water during practice (football), but some genius thought it was a good idea to take salt pills during intense sport activity!

Thank the creator those days are long gone. It is a forgone fact that the more active you are, the more fluids you need to take in. Let's get this straight: By fluids I mean water! Not some caffeine laced so call energy drink that gets you 'high' one minute and has you on an IV the next!

From sportsmedicine.about.com:
Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Hydration should be a significant part of your meal planning. Start pounding the water days before any exercise takes place. Your active muscle is always absorbing water, so 'whaddya' think? Maybe you should have a constant intake of water? Hmmmm.

Get your customized strength and conditioning, nutrition, and hydration plan here

Here is today's feature exercise from the US Sports Online Strength and Conditioning System:

This one has many uses in sport. Great for basic balance, leg drive, and core strength for football and other sports.

Box Step with Barbell & Knee Drive 1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders. 2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps. 3. Repeat with other leg and continue according to prescribed number of repetitions.

How Kobe Bryant Does it!

Have to be careful here. Most of you who don't know better will assume this is another praise-crazy article about arguably the best basketball player in the game. Well I do have a lot of good things to say about Kobe, but let's focus on one aspect that many are learning throughout basketball and in the sports landscape in general: Kobe Bryant is one of the physically, brutally strongest athletes in the NBA!

The scene is familiar. Kobe brings the ball down or gets it via a quick pop-pass from Derek Fisher on the wing near half-court. In that Triangle offense he dribbles at a 45% angle to the basket towards the top of the key steps right into the paint where he usually draws a double team. Steps back jumps into the air usually drawing contact from another strong professional athlete. Is somehow able to square his body up to the basket in the air to shoot over hands in his face and 'swish' another through and frustrate the opposition's otherwise good defensive efforts.

This is outside of raw talent, and ability folks. Kobe has to work on his strength immensely to be able to consistently shoot over, under, around, and right into defenders.

As it turns out Kobe is a real 'Meat-Head' (Once again that is the utmost in compliments in Gym lore in describing a professional athlete) this means that he has to take his weight training 'deadly serious' particularly in the off season. In a recent interview with Muscle and Fitness magazine Kobe summed it up in a way that should be a lesson to all of you Hoops Hotshots out there: MF: So specifically though, in the off-season, what kind of weight lifting are you doing? Is it explosive movements, like plyometrics?

Kobe: Not really, it's all Olympic lifts. I do a lot of track work.

MF: So like snatches, things like that?

Kobe: Yeah, clean-pulls, deadlifts, Romanian deadlifts, back squats, things of that nature.

Well what do you know? The best basketball player of our time (whose team is up 1-0 in the championship series at the writing of this blog) has to work at it? And includes actually stepping in the weight room? Have you noticed as well that even though Kobe has been injured in his career that he seems to be able to bounce back rather quickly? Ya think his off season training has anything to do with that?

So hoopsters unlike your football brothers and sisters you have close to 6 months to get ready to play. Be ready! Hit the gym hard now! You could help your team hoist a championship trophy in March.

A Sports Conditioning Quandry?

I was faced with a very interesting case. I just finished constructing a initial 12 week strength and conditioning program (on the US Sports Online Strength and Conditioning System) for a gentleman in Ireland who plays Rugby, but at the same time in less than a month needs to improve his speed and stamina as he is vying for a position at his local Fire Department.

Here in 'these here parts' Kobe Bryant, Kevin Garnett, and Rajon Rondo, might be considered the most significant athletes in the eyes of the public; but I consider any public servant whose athletic ability, strength, endurance and other factors that have a say in the saving of someone's life much more important. It required some thought and talking to the Big Man through prayer.

The answer became quite simple. I suggested to him that we put him on what is generally called the 3 Day Armed Forces PFT Program This is a program designed to help members of the Military ace there Personal Fitness Tests required of most officers. Also included in the program is speed, agility, quickness, balance, and reaction training that will translate nicely onto the Rugby field as well.

So the morale of the story my strength minions is that whether you are pro or a weekend warrior there are ways to approach your program that can help you not only become a better athlete; but a better public servant. In later entries I will give you updates on how our Rugby/Firefighter is speeding towards success!

Wednesday Workout Should be the worst...err..best

During your summer program, fall sports athletes, This should be your hardest and most intensive workout of the week. Here is where you will put the leg-oriented workouts with power or Olympic movements.

Skip a day on your Speed Agility and Quickness (SAQ) workouts to allow for recovery and reduce the chance of injury. Plan your next SAQ workout for Saturday.

Get more on structuring your summer workouts here:

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