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Sunday, March 9, 2014

University of the District of Columbia Earns No. 5 Seed in NCAA Division II Women’s Basketball East Regional Tournament

 
March 9, 2014
INDIANAPOLIS – The University of the District of Columbia women's basketball team has earned a No. 5 seed in the NCAA Division II East Regional Tournament hosted by Bentley University Friday, March 14th – 17th in Waltham, MA. The East Coast Conference champion Firebirds will take on No. 4 Stonehill, an at-large selection from the Northeast-10 Conference, in the first round.
Tenth-year head coach Lester Butler, Jr. guided the Firebirds to the program's first ECC Tournament championship in its third year as a member of the conference. With Saturday night's 67-57 ECC Finals victory over LIU Post on Saturday night, UDC earned the conference's NCAA Tournament automatic bid. This is the women's basketball program's sixth appearance in the NCAA Tournament and the third under Butler, Jr.
UDC also reached the NCAA Tournament from the old South Atlantic Region in 1988 and 1989, the old East Region (now the Atlantic) in 1995 and 2009, and most recently, as a member of the current East Region in 2012. The program's deepest run in the NCAA Tournament came in 1989 when the Firebirds reached the Elite 8 before falling to eventual NCAA Champion, Delta State.
Bentley, the No. 1 ranked team in the nation, earned the top seed and the right to host the East Regional for the fourth season in a row. The Falcons will take on the Central Atlantic Collegiate Conference champion and No. 8 seed, Bloomfield, in the first round. A pair of Northeast-10 schools will go head-to-head in the first round as No. 2 Adelphi takes on No. 7 New Haven, and ECC at-large selection - No. 3 seed LIU Post - will square off against another Northeast-10 at-large, No. 6 seed, Assumption. Game times are still to be determined.
The winner of the East Regional Tournament will advance to the NCAA Division II Women's Basketball Elite 8 hosted by Gannon University in Erie, PA.

Saturday, March 8, 2014

University of the District of Columbia Women’s Basketball Wins Program’s First East Coast Conference Championship; Earns Automatic Bid to NCAA Tournament

 
March 8, 2014


BROOKVILLE, NY – The University of the District of Columbia women's basketball team defeated No. 1 seed and host LIU Post, 67-57 in the ECC Finals Saturday afternoon for the school's first ECC basketball championship and an automatic bid to the NCAA Division II Tournament.
 
In a game that featured five of the eleven All-ECC performers on the floor between both teams, the No. 2 seeded Firebirds upset No. 1 LIU Post after these two ECC heavyweights had split games during the regular season. The Firebirds (21-7), who were ranked No. 7 in the East Region entering the ECC Tournament, knocked off No. 9 Queens in the semifinals Thursday and today took down No. 2 LIU Post in the finals to earn the ECC's NCAA Tournament automatic bid. LIU Post (22-6) and UDC will both await Sunday's NCAA Division II Women's Basketball Tournament Selection Show at 10 p.m. to see where they are seeded in next week's East Regional Tournament.
 
ECC Tournament Most Valuable Player, junior transfer guard Telisha Turner (Criminal Justice – Wilmington, DE/Harcum) led all scorers with 24 points on 6-of-15 shooting from the field and nine consecutive free-throws after missing her first two of the game to finish 9-of-11. Junior forwardDenikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS), also named to the ECC All-Tournament Team, registered 15 points and six rebounds, and sophomore guardShantrel Oliver (History – Columbia, MD/Chesapeake College) added seven points, four rebounds and a game-high three steals, as she too, earned All-Tournament honors.
 
ECC Player of the Year Chelsea Williams led the Pioneers tonight with 22 points on 6-of-10 FG shooting and 7-of-8 from the stripe, but was also forced into eight turnovers by a ferocious Firebird defense. She and Alexis Peters (11 points, seven rebounds, four assists) both represented LIU Post on the All-Tournament Team.
 
Credit the Firebirds' defense for tonight's upset as UDC earned their first win at the Pratt Center in four tries since joining the ECC in 2011-12 thanks in large part to an opportunistic defense that cashed in 24 Pioneers' turnovers for 29 points. Head coach Lester Butler, Jr. employed a combination of a full-court press and a 2-3 half-court zone in the second half which forced 12 turnovers (including two shot clock violations) while holding LIU Post to only 26 second half points.
Rebounding was also key, as UDC surrendered only eight second-chance points off of 10 LIU Post offensive rebounds. (In a 74-72 loss in the last meeting on February 6th, UDC allowed 21 second-chance points off of 23 offensive boards) Sophomore forward Tatyana Calhoun (Environmental Science – Disputanta, VA/Sussex Central HS) was the Firebirds' rebounding catalyst with a team-high eight boards, including a game-high five on the defensive end.
 
The first half was a see-saw battle that featured seven ties and eight lead changes. The league's top two teams traded baskets for most of the way as neither team led by more than three for the first 15 minutes of action. However, after Williams put LIU Post up 22-19 nearing the six-minute mark, UDC senior reserve guard Julissa Anderson (Criminal Justice – Greensboro, NC/Southeast Guilford HS) knocked down two consecutive three-pointers to kick-start an 11-2 run by the Firebirds which culminated in a conventional three-point play by Turner to put UDC up, 30-24 at the 4:28 mark.
 
Following a layup by Peters, Turner put the finishing touches on another Firebird surge, a 6-2 run that gave UDC the largest lead of the day by either team, 36-26 with 1:42 left in the first half. The Pioneers would, however, close out the opening period with a 5-0 run to cut the lead in half as the Firebirds took only a five-point lead, 36-31 into the locker room.
 
Determined to solidify their No. 2 seed in the NCAA East Regional Tournament next week, the Pioneers opened the second half on an 8-3 charge, trimming the UDC lead to two, 41-39 at the 16:45 mark and forcing a Firebird timeout. Out of the timeout, Brent converted an and-one layup and the ensuing free-throw to extend the lead to five at the 16:26 mark, but LIU Post came storming back with a frantic, 8-0 run over the next three minutes and claimed its first lead since the opening half, 47-44 with 13:39 remaining.
 
After a brief scoring lull for both teams, Turner buried a wide-open three-pointer in the corner off of a nice feed by Anderson to force a 47-all tie, and Brent followed with a running jumper from the elbow to regain the lead for UDC, 49-47 at the 10:39 mark. Consecutive layups by LIU Post allowed the Pioneers to re-claim the lead once more, 51-49 with 9:29 left, but a pair of free-throws by Brent forced the 10th and final tie of the game with 8:29 remaining. Brent's free-throws also kick-started a pivotal 9-0 Firebirds run which included five points by sophomore reserve guard Tiara Goode (Administration of Justice - Brentwood, NY/Brentwood HS), and put the Firebirds on top, to stay, 58-51.
 
Williams made a pair of free-throws at the 4:05 mark to bring LIU Post within five, 58-53, but veteran senior point guard Teara Shaw (Health Education – Bronx, NY/Indian River State), as she did in Thursday's semifinal win over Queens, converted a layup and mid-range jumper, both near the end of the shot clock, to not only melt time but extend the Firebirds' lead to nine, 62-53. UDC went on to make 5-of-7 free-throws in the final two minutes of regulation, including a perfect 4-of-4 by Turner which sealed the Firebirds' victory.

ECC All-Tournament Team
Rebecca Romeo - NYIT
Madison Rowland - Queens
Chelsea Williams - LIU Post
Alexis Peters - LIU Post
Denikka Brent - UDC
Shantrel Oliver - UDC

MVP - Telisha Turner, UDC

Letter to the Athlete and Fitness Warrior,,,

The enemy is not the opponent on the other sideline, its not the power forward posting you up, its not the midfielder looking to blow by you to the goal, its not the sand trapped, dog legged, infested golf course, its not the trash talking defensive end.
No warrior, the enemy is that voice that is trying to convince you to skip your workout today or to go into your strength and conditioning program with no plan just go to the gym and 'wing it' like you did last year, to pluck another fruit off the excuse tree and eat unhealthy again today, that voice that is trying to convince you that you cannot afford a good trainer or strength coach, that your uncle 'spike' used to lift weights 30 years ago and he can take you through another workout where every day you do only bench press and curls.
The reason why you didn't dominate on the field last year, was because you listened to the enemy in the off season, because you and your family were convinced that a good strength coach or personal trainer was only for "Rich" people, and all of the guys or girls bigger stronger, faster, and better that you were on steroids.

Your enemy lives inside of your head. Doubt, fear, hesitation, skepticism, giving up, hopelessness, defeat.
Warrior, none of the above are true! You were beautifully designed for victory. You were crafted to be physically mentally, spiritually, intellectually excellent. We have a basic task on this planet. To see the source of excellence and accept his invitation to grow, develop, love, laugh, conquer and evict the enemy trying to take up residence inside of us. We use our physical development as a small piece to this spiritual victory.
I am going to let you in on something very personal. I have been invited by almighty God to reach out to and help athletes and fitness warriors who would otherwise not afford my or any of my colleagues services.
By using his wonderful gift of the internet this opportunity to get proper strength and conditioning guidance is possible for you now. But you must cast aside "..imaginations and every high thing.." that is fighting to stop you. The enemy wants you to go another year frustrated and broken.
Your friend and more importantly heavenly father wants you to see his love in action by taking a chance on a different way to approach things. What I offer you warrior is an opportunity to excel physically without the cost of a traditional trainer or strength coach. No what I offer is not a replacement for an good trainer or strength coach in person; what I offer you is a way to overcome the obstacle of cost and eliminate it as an excuse.
The choice is yours. Are you willing to risk 33 cents a day to be in your best physical condition and see the power of God working in you in this small but important area of life? Or will you succumb once again befriending the enemy?

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Today's feature exercise Med Ball Chest Pass (standing) SR

  
Ply - Med Ball Chest Pass (standing) SR View Video
Exercise Description:

For this exercise you will need a partner and a medicine ball of a weight you can handle. Stand facing your partner with a slight bend in your knees and hips. Hold your arms up in front of your chest. Your partner will pass the medicine ball to you. Catch the ball and forcefully push it back to your partner.
 
Nathan Lewis CSCS
www.fitnessgenerator.com/ussportsradio
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 www.fitnessgenerator.com/ussportsradio




Firebirds Push Past Queens, 77-68; Advance to ECC Championship

March 6, 2014


WASHINGTON, DC – Junior guard Telisha Turner scored 29 points and junior forward Denikka Brent registered 17 points and 12 rebounds as the two First Team All-East Coast Conference selections led the University of the District of Columbia to a 77-68 ECC semifinal victory over Queens in the nation's capital Thursday night and a berth in the program's first ever ECC Tournament Finals.
The No. 2 seeded Firebirds (20-7) overcame a slow start that saw them fall behind by as many as 16 midway through the first half, as they advance to play No. 1 seed LIU Post on the Pioneers' home floor Saturday at 5 p.m. after their 85-66 semifinal victory over No. 4 seed NYIT tonight. The Knights, ranked No. 9 in yesterday's East Region poll, end the season with a record of 20-8.
With the Firebirds trailing 25-9 nearing the 10-minute mark of the first half, Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS) and Turner (Criminal Justice – Wilmington, DE/Harcum) teamed up to bring the Firebirds back in the game with an 11-0 run. The run included two layups by Brent and culminated in a three-pointer by Turner which brought UDC within five, 25-20. After Queens responded with a 5-0 run to up its lead to 10, sophomore guardShantrel Oliver (History – Columbia, MD/River Hill HS) knocked down two consecutive mid-range jumpers followed by a three-point bomb during an 11-2 Firebirds run to make it a two-point game, 33-31. Oliver and Brent each finished the first half with nine points while Turner led all Firebirds with 18, including the final two baskets which helped UDC snag the lead (39-38) and momentum.
With that momentum and a packed house of supportive UDC fans, the Firebirds would out-score the Knights 15-7 in the first six minutes and take their largest lead of the night, 54-45 after a layup by Oliver. The Firebirds would struggle offensively for the next six minutes, however, as the Knights came charging back with a 14-4 run to take a 59-58 lead just before the eight minute mark.
Once again, Turner and Brent answered the call for UDC as Turner converted an acrobatic layup and Brent drained a running jumper in the paint in back-to-back Firebird possessions. Then it was veteran senior point guard Teara Shaw (Health Education – Bronx, NY/Indian River State) burying two consecutive, clutch, mid-range jump-shots  to conclude an exhilarating 8-0 Firebirds surge, which put UDC ahead, comfortably, by seven, 66-59.
UDC went on to ice the game with 6-of-10 made free-throws in the final two minutes, winning by its largest margin of the night, 77-68.
Unsung heroes Oliver and Shaw finished with 14 and 10 points, respectively while Oliver also added five rebounds and Shaw dished out four assists.
The Firebirds had a clear rebounding edge, winning the battle 42-31, which resulted in 14 more shot attempts on the night. They also shot slightly better from the field (46-percent to 45-percent) and from three-point range (33-percent to 23-percent). After allowing Queens 14 points off of 10 turnovers in the first half, the Firebirds committed only eight turnovers in the second half while turning 11 second half Queens' miscues into 13 points.
With tonight's win, the Firebirds earned the program's sixth 20-win season and the 4th under head coach Lester Butler, Jr. The Firebirds also finished the season 11-0 on its home floor vs. conference opponents.
UDC, ranked No. 7 in the final East Region poll released yesterday, can earn the ECC's automatic NCAA Tournament bid with a win in Saturday's ECC Final matchup vs. top-seed LIU Post.
The Pioneers are ranked No. 2 in the East Region and have won their last 10 consecutive games. They are also 12-1 at home this season, including an 11-0 mark vs. ECC foes. The Firebirds and Pioneers split games this season with each team winning on its home floor.

Thursday, March 6, 2014

Today's feature exercise: Ply - Front to Back Double Leg Line Hops (SR) Sec


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All of our feature exercises are available to all registered clients of the US Sports Online Strength and Conditioning System
Ply - Front to Back Double Leg Line Hops (SR) Sec View Video
Exercise Description:

Begin standing with a court line in front of your feet. Stand with feet close together, lean forward slightly from your hips, and hold a slight bend in your knees. Once you begin hoping over the line front to back, stay up on your toes and spend the least amount of time you can in contact with the floor. As soon as you contact the floor begin pushing off again. Hold your arms at your sides and keep them bent. This drill differs from the cone hope because the movement will be shorter in height and distance. However, it will also be faster tempo.

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
Just fill out the brief contact form to get started.

Saturday, March 1, 2014

Today's Scoreboard Mall Deals

Today's feature exercise: Wide Grip Chin Ups (Rep Only)

Ole' Skool' exercises never die, they just end up in fancier marketing! As an athlete or fitness warrior, nothing helps build upper body strength all over, and especially in the lats, biceps, and forearms. You can see it is essential to performaning in many sports.
Wide Grip Chin Ups (Rep Only) View Video
Exercise Description:

Position your hands 6 - 8 inches wider than your shoulders on either side. Your palms should be facing away from your body. Exhale and lift your body until your chin is above the bar. Lower your body down until your arms are in a fully extended position.

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 program fully 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 Strength and Conditioning 

 Just fill out the brief contact form if you would like to get started.

Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning 
US Sports Strength and Conditioning