By Palmer Johnson
Your George Mason Patriots are hosting the AP 16th ranked Dayton Flyers, who are 21-4 overall, 11-2 in conference play, and are likely going to get an at-large bid in the tournament.
Dayton is the first ranked team to play in Fairfax since the Obi Toppin COVID #4 Flyers came to EagleBank in 2020.
The Flyers are coached by Anthony Grant, who was a starting forward for them in the 80s. Grant has been there since the 2017-18 season, and despite not making any tournaments during his tenure, he had a one-seed caliber team taken by COVID that went 18-0 in conference play, and was the first team out in 2021-22. At his alma mater, their coach has a record of 145-68 record overall and 85-34 in conference play. It’s impressive what Grant has done, as he lost his Preseason All A10 Second-Team point guard in Malachi Smith just minutes into the season. I don’t think he would be my pick, but if he wins conference coach of the year, it’s understandable.
Dayton By The Numbers
On KenPom, Dayton is the 24th ranked team, with the 19th offense and 56th defense.
Grant has his guys playing at a snail race pace, 63.2 possessions per game, 352nd in the country. Despite playing at a very slow rate, Dayton is 0-2 in games with below 60 possessions. To be fair, those games were to the 1st and 46th ranked teams on KenPom in Houston and Northwestern, neutral and away.
DaRon Holmes, the conference’s best player and future NBA contributor, is 2nd on KenPom’s Player of the Year tracker. For reference, the next best player Mason faced was 9th ranked Dalton Knecht, who was 6th when the Patriots went into Knoxville. While is definitely isn’t a strength, he’s hitting 68.1% of his free throws this season, which is high enough that you can’t hack-a-Shaq him unless you really, really have to. But that doesn’t stop teams from fouling him, whether on purpose or by accident, as the junior draws 7.4 fouls per 40 minutes, 12th in the country. This may be a game where Malik Henry gets 20 minutes.
Dayton really takes care of the ball, only turning it over 14.9% of the time, one of the lowest 50 rates in the country. This is super impressive when you consider their offense runs through their big man.
The Flyers’ best trait is their offensive efficiency, having the 12th best eFG% in the country at 56.2, and having the 7th best 3-point percentage at 39%. Not only are they making their threes, but they’re taking a ton of them. Dayton is 33rd in the nation with 44.2% of their shot coming from behind the arc.
Who’s taking those threes?
To make him even more scary, DaRon Holmes is hitting 36.9% of his threes on 2.6 attempts per game. The Atlantic 10 basketball gods have forsaken us. Of course, he’s passing it to other shooters as well, many of which have size. 6’6 Koby Brea is shooting 48.6% from downtown, 8th in the country. 6’7 Nate Santos, who was rivaling Woody Newton’s hot start to the season, is hitting 43% of his, and Kobe Elvis is shooting 36.3%, but is up to 38.9% in conference play.
As you may have guessed with Dayton’s high three-point percentage and take rate, they get a lot of points from three, 37%, which is 31st in the country. Grant’s squad get a very low amount of twos, 43.2%, 353rd in the country. I guess it’s either a Holmes shot near the rim or a three. Moreyball.
The Flyers’ main weakness is their offensive rebounding, where they only get 27.1% of opportunities, 248th in the country. This kind of makes sense when you consider that Santos, their 4, if more of a wing than a forward and likes to sit on the perimeter. If it isn’t going to Holmes or a long rebound, Dayton isn’t getting it.
You can see DaRon Holmes on that chart in the paint. This is obviously way easier said than done, but if you can stop him from getting to the rim, he struggles. The problem with that is if you sell out to stop him from getting inside, they’re red hot from three. I am a bit surprised that the red in the paint isn’t darker.
Similar to Dayton’s offense, they excel in eFG% on the other end, only giving up a 46% rate, 36th best in the country. Also similar, they excel from three, only giving up a 30.8% clip, 38th, which is really good, since opponents take 39.3% of their shots from behind the arc, a decent bit above average. Because of this, opponents end up getting 33.6% of their points from downtown, which is 71st, but if you’re Dayton, you’re ok with that, considering the average three-point attempt against them is only worth .924 points.
The Flyers do a great job at keeping teams off the free throw line at the 4th lowest in the country, which is convenient when your best player is a big man and great rim protector.
The main downsides to Dayton’s defense are their struggles with forcing turnovers and being a slightly below average defensive rebounding team. The struggle with forcing turnovers kind of makes sense for a team that plays so slow, they’re willing to trust their guys to force the offense to take poor shots. The defensive rebounding thing makes sense once again because of Nate Santos being their 4. Nothing against him, it’s just a bit difficult to outrebound a forward as a wing.
Well, that doesn’t look fun. Teams can’t hit their threes, and the floater-range is pretty much the only area that is red. Grant has figured out the shots he’s okay with letting up.
Dayton Scouting Report (First Half vs. VCU)
This is a game Dayton ended up losing.
On the offensive side, Holmes was getting doubled a ton. VCU would do it once he took his first dribble toward the basket, and they were okay with him chilling out past the free throw line. It seemed like Javon Bennett would hang out near the logo, but following Holmes so that he has an easy out if the defense doubles. If their superstar doesn’t have an easy out, there’s a decent chance he turns it over to a guy jumping the pass from the side he wasn’t already surveying.
When the junior big man kept going doubled, he eventually got impatient and forced a couple shots through doubles.
How do you double Holmes?
Mason should be able to help off of Enoch Cheeks, who is willing to take threes, but they’re only going in at a 28.3% rate, and he looks like he would rather do anything else than take that shot. Think of Cheeks like a Jared Billups on offense.
Dayton does have a lineup where Brea comes in for Cheeks, who is a better three-point shooter by 20%, so you can’t help off of him. At that point, the worst shooter is Javon Bennett at 30.2%. You can’t leave him open forever, but if you need help, that’s who you come off of.
If you double off Holmes and they get it to a shooter, they’re taking it. Most of the Flyers are okay with shooting over late closeouts.
Holmes’ gravity is so great that Nate Santos is able to nonchalantly move off-ball and it seems like defenders will be too focused on Holmes and forget about him. All of a sudden, he appears wide open under the basket.
What about the other guys?
Kobe Elvis looks pretty unnatural taking shots off the dribble. That’s not his style of play, but he’s forced to do it sometimes.
Javon Bennett is super tiny, but also extremely fast. Polite might not be a good matchup on him.
Santos is able to take his guy to the rim if he gets a guard switched onto him. The Pitt transfer was scoring relentlessly with his off-ball movement, that was pretty much their entire offense when Holmes wasn’t getting what he wanted and nobody was particularly open for three. He does have a bit of a problem with liking to do jump-passes, meaning if his first read isn’t open, it’s a likely turnover.
Brea is so scary, he’ll be running around off-ball and if he gets an inch of space, he’s taking it.
The offense turns into a strugglefest with Holmes out, nobody else can really create their own shot. It seems like every basket is at least mildly contested. Isaac Jack came in for Holmes, but he doesn’t play too much. In this game, only six players played major minutes.
If Holmes isn’t leading the fast break, Dayton will look to take an open three, otherwise, they wait for it to turn into a half-court setting.
Now, onto defense.
Grant had them playing a lot of man and matchup zone, I didn’t see any true zone looks during the half I watched. There is a lot of switching though, but I guess you can so that when you have guys like Nate Santos and Enoch Cheeks out there.
Holmes will help off his man in the paint if he sees a perimeter guy driving. Look for Hall to drop it off to Kelly if Big Guard gets past his man but Holmes slides over. Not only does Holmes help in the paint, but occasionally he will go out on the perimeter to guard ball-screens, leaving the paint manned by Nate Santos, or someone smaller.
The Flyers are totally ok with giving up hook shots outside of the restricted area. That might be something to monitor with Amari Kelly.
Cheeks loves to double off his man when he sees he is in the blind spot of the ball-handler. Watch out for that with the dribble-drives.
What Does This Mean for Mason?
I think Mason should be helping off of Enoch Cheeks all night, if he makes a three or two, so be it, but I’d rather see an open Cheeks three than DaRon Holmes one-on-one with the ball near the basket.
If Skinn can get Okojie isolated onto Javon Bennett, he should be able to use his size to at least draw a ton of help and create for others.
Prediction: Mason wins 61-56. I think the only way Mason wins is if they can double Holmes and keep him away from the basket, and the open shooters he passes to aren’t hitting their threes. You HAVE to dominate the Holmes-less minutes. For Mason to win, everything has to go right, and they need a little bit of luck. You can’t have a Koby Brea spell where he gets back-to-back threes, you can’t have Kobe Elvis get hot.
This would be a signature win for Skinn, clearly the best of his young coaching career.
It’s unfortunate this game is on a Wednesday night, but hopefully students will still be able to come. Remember, this is Dayton, so there will be a big Flyer presence. Don’t let them outnumber Mason Nation.
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The rib cage provides structural support for the pectoral muscular tissues and
influences the vary of motion throughout chest workout routines.
Pay attention to correct type and breathing to maximize your
chest muscle activation whereas respecting the rib cage’s
natural movement. Moreover, cable flyes offer versatility by
means of adjusting the peak and angle of the pulleys, allowing you
to vary the angle of chest engagement.
So, if you are in a place to do 3 units for 15 reps
with 45 seconds rest in-between sets, it’s time to maneuver up a weight notch.
Not only are they simpler on the joints (shoulders, elbows and wrists), for probably the most
half, you can even simply bail from any train. With that, you probably
can train to failure with cable machines and actually get essentially the most hypertrophy and energy
benefits attainable. The decline bench fly is meant to target the decrease
head of your pec major. Also, do to this physique positioning, your pec minor will
be activated to a better degree. If you need the flat fly,
then position your self up greater on the steadiness ball so your higher body is
parallel with the ground. If you need to do an incline fly,
relaxation your again additional down on the steadiness ball so your torso
is angled up.
The variety of reps and units for an efficient inside chest exercise will range based mostly in your health stage, weekly workout frequency,
and energy training objectives. In order to build muscle you
additionally must be positive your protein consumption is enough.
Most people think that if their chest coaching includes workout routines
for the higher, middle and lower pecs they’re masking all their bases for chest strength
and chest size. For higher chest muscle growth with a
easy, symmetrical movement throughout, the barbell incline chest press is
a should.
Training your inner chest enhances overall chest appearance by adding depth and definition. Robust internal pecs enhance posture, making your shoulders look broader and extra aligned.
Focused exercises just like the dumbbell squeeze press
target this space specifically, resulting in visible muscle separation that many bodybuilders want.
Low cable flyes are an alternative choice to a daily cable fly that emphasizes the higher pecs.
The low cable fly is carried out the actual same means as a normal cable fly,
besides the handles should be dropped as low as possible.
You then slowly carry the handles upward to shoulder level, rather than the downward movement of cable
flyes.
You’ve spent all of this time working on it, and the form simply isn’t there yet.
This part of your pecs is liable for a lot of the movement of your arms that it’s simple to overlook out on the
exercises that may really blast them. Take a while to learn extra about your
inside chest, and more importantly a couple of workouts that can really put you head and shoulders (and chest) above
the remainder. The advantages of the Reverse Grip
Dumbbell Bench Press embody increased higher chest, shoulder, and tricep strength, improved
stability and balance, and enhanced muscular endurance. This
exercise can even assist enhance posture and overall upper physique aesthetics.
The finest form for cable crossovers is to maintain your core tight and your back straight throughout the movement.
Make sure to give attention to squeezing your
chest muscle tissue on the finish of the movement to get probably the most out of the exercise.
EMG analysis demonstrates that the machine bench press recruits the shoulders far less than free-weight variations.
As well as supplying you with a bigger chest which improves
core stability and boosts your upper body strength, chest workouts can help to stabilize your shoulder
joints and make you breathe extra simply. Barbell flat
bench presses are nice for more than just exhibiting off within the
health club by pressing heavy weights. The dumbbell flat bench exercise ranges things out in comparison with our previous selections for the best chest
workouts, requiring using a horizontal bench and a pair of dumbbells to
carry out. Barbell/dumbbell decline presses assist with strength switch to arched benching, supplying you with the power to lift
more weight and thus hit your chest muscles harder.
There are scores of exercises you need to use to develop your chest muscles, a
few of which can be performed without any equipment, and
others which you’ll need to move all the method down to
the fitness center to do.
Lie on a decline bench, holding a dumbbell in each hand with palms going through
each other. Push the weights up and collectively till your arms are fully prolonged, then lower them again down.
Incorporating a combine of angles via decline bench press
or incline bench press variations can also stimulate totally different components of the inner chest
for balanced development. Next, we’ll dive into
the top 10 workouts specific to sculpting your inner
chest. By adducting your arms in the course of the midline of your body, you have
interaction your pecs, so it is a nice warm-up train for body weight chest
workouts. Compound exercises, often referred to as multi-joint movements, are a elementary cornerstone of effective energy training and bodybuilding.
What sets compound workouts aside is their capability to have interaction a quantity of muscle groups and joints concurrently throughout
a single motion.
If you don’t have any balls, you also can make this a true
no gear chest exercise by utilizing a few heavy books stacked
collectively as a substitute of a ball. Each heads converge,
and then the muscle inserts on the humerus, or upper-arm bone.
If you have a coaching buddy who desires to develop their inside chest area,
make positive to share this info with them as well.
When you do that for the lower, center, or higher part of the inside chest, you must be capable
of actually feel the muscle tissue contract and turn into agency.
You also can regulate a cable machine to work every part of the inside
chest.
So far, we discussed inside chest exercises utilizing tools
and hence largely done at the health club. An advanced version of the classic pushup, this exercise can target your inside pec
and your triceps successfully. If you might be already a master on the
pushup exercise, apply your means as a lot as this variation, and be able to get surprised with the results.
Bench presses, pushups, dips – there are a lot of chest exercises that
assist in pumping up the chest muscular tissues and providing you with the final word sculpted higher body.
However, no matter how onerous you try, reaching the proper inner chest muscle continues to be a troublesome task.
The stabilization and the form you’re going to be
using throughout this train are the keys to making this exercise an efficient addition to
your routine. The advantages of the seated cable chest press embrace increased chest strength
and measurement, improved higher physique posture,
and enhanced higher physique symmetry. It also helps to reduce the danger of harm
during higher body workout routines and can improve total upper body useful power.
To perform the flat bench press with correct type, it’s important to keep your shoulders pulled back
and down, and keep a slight arch in your decrease back.
It’s additionally essential to breathe correctly
throughout the train, inhaling as you lower the barbell in the course
of your chest and exhaling as you push it again up.
In the shoulder girdle, the serratus anterior and pectoralis minor
are the most important muscles concerned.
As I talked about earlier, that is more effective for hypertrophy than shorter ranges of motion. Perform Exercise 1
for 4-6 weeks, making an attempt to extend your weight each workout.
Then move to Exercise 2 and repeat the process until you get
through Workout 5. As Quickly As you are by way of Exercise
5, you can begin over at Exercise 1 assured that you’re greater and stronger
than you have been earlier than. All areas of the chest reply best
in the low (4-6) or moderate (8-12) rep ranges. I rarely include larger reps for newbie lifters and
I imagine the heavier weight helps build a more solid basis.
Pushups are a barebones muscle-building
exercise that’s incorporated in nearly each main athlete’s
training program because they work. Designed to act as a
dumbbells, kettlebell, and medicine ball multi function, you can diversify your chest workout utterly with this
progressive weight design. It is answerable for protraction (upward and ahead movement) of the scapula
and thoracic wall, permitting for overhead lifting.
It additionally pulls your shoulder blade around the ribs, which supplies you
shoulder stability during pushing actions.
Most individuals are beneath the impression that they can’t pack on a lot chest measurement with simply body
weight chest workouts at residence. And that
heavy pressing actions in the gym are as a substitute essential to doing
so. Admittedly, these pressing movements in the gym are
extremely efficient and handy to use to construct your chest.
The incline dumbbell press targets the higher
chest with the added benefit of elevated vary
of movement and improved stability. This exercise is particularly effective
for activating the clavicular head of the pectoralis major.
A controlled tempo and a slight pause on the bottom of the movement
further enhance muscle activation.
What makes this train particular is that you’ll be urgent the dumbbells together the entire time, which
is great for muscle activation and the inside chest.
Cable flys are one of the best exercises for actually focusing
tension on the inside chest. Cable exercises present fixed
pressure, that means the muscle stays stimulated all through the whole vary
of motion. For a calisthenic exercise, diamond push-ups are wonderful
at what they set out to do. They’re the prime
instance of using your body’s full natural range of movement to achieve results in exhausting
to achieve places. Some widespread faults of the seated cable chest press embrace
utilizing too much weight, permitting the elbows to flare out, and arching the again.
This isolation is precisely what makes the hexpPress an excellent addition to
your inside chest exercise. The Smith machine hex
press allows for a greater vary of motion and extra emphasis on the inner chest muscle tissue than a conventional bench press.
This means you’ll find a way to obtain a greater mind to muscle connection as you carry out the exercises.
Relying on the level of weights you’re pressing, you’ll have the ability to perform
the dumbbell flat bench press several occasions every week.
To perform the Reverse Grip Dumbbell Bench Press,
lie on a flat bench along with your toes flat on the floor.
Hold the dumbbells with a supinated grip,
together with your palms dealing with in the
path of you. Lower the dumbbells down to your chest, maintaining your elbows near your body, and
then press them back as a lot as the starting position.
Once More, the serratus shall be involved in many chest exercises but just isn’t part
of the inner chest we want to develop. This muscle shall be lively in lots of the
exercises used to construct the internal chest however isn’t
part of the ‘inner chest’ muscles itself. This head of the pectorals can be involved in shoulder flexion and adduction. It becomes especially active when the arm is elevated to the extent of the shoulder.
The upper portion of the pec main is the clavicular head, originating from the collar bone and attaching to the identical level because
the sternal head. This part of the pecs is a major mover of shoulder adduction (bringing the arm closer to the body) and flexion.
By performing the push-ups in gradual motion, you’ll make your muscles work harder and assist them grow
larger and stronger. You want to lean your upper physique barely over the bar and bring your legs ahead underneath the
bar as you descend to stay balanced. And then utilizing your lower chest
and triceps, push back up and attempt to hold your elbows
from flaring out an excessive amount of. And ensure the bar doesn’t drag against your body all through
the motion. But I assure if you perform them properly you
will notice big enhancements in your lower chest. The lower chest muscles are best stimulated by exercises accomplished on a degree decline.
To carry out this train, you lie on a flat bench with a dumbbell in every
hand, then decrease the weights right down to your chest earlier than pressing them
again as a lot as the starting position. The
triceps, which covers the complete back aspect of the higher arm,
is involved in elbow extension — a secondary motion in the bench press.
The pectoralis minor situated beneath the pectoralis main,
and the serratus anterior under the armpit, play roles in pulling
the scapula ahead to allow you to totally
extend your arms in front. The higher chest muscles are greatest stimulated by
exercises accomplished at a degree incline.
For example, the incline barbell and dumbbell bench
press or incline dumbbell flyes and cable cross-overs are glorious upper chest exercises.
When you perform chest exercises, it’s important to focus on these muscular
tissues successfully throughout their whole range of movement.
This not only activates extra muscle fibers but additionally ensures that you’re getting probably
the most out of your training classes.
The pectoralis major covers the whole chest on each side of the sternum; the lower
portion attaches to the sternum whereas the upper portion attaches to
the clavicle. The coracobrachialis lies within the upper middle portion of the arm, and the anterior deltoid constitutes the front of the shoulder.
Right Here, it’s time to squeeze the last bit of labor
out of your pecs for this exercise.
Lastly, through the cable machine you probably can discover quite so much
of workout routines that may add value to your routine.
Ideally you’ll find a approach to incorporate most of, if not
all, into your chest routine. Selection promotes features in power and dimension, and helps to forestall plateaus.
This is where isolation exercises, corresponding to flyes
or the Pec Deck Machine, are required to help develop the lower, internal, and
upper chest muscular tissues. The seated
cable chest press is an effective train for targeting the chest muscles while also partaking the triceps
and shoulders. To carry out the train, sit on a
bench facing the cable machine and seize the handles
along with your palms facing down.
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