Mason Closes Out Non-Con vs. The Mount

By
Palmer Johnson
-
107
833

Your George Mason Patriots are taking on a local team in the 8-4 Mount St. Mary’s Mountaineers to end out-of-conference play.

The Mount is coming off a victory at Miami, which is a bit worrying, even if Mason is considerably better than Larranaga’s team.

There could be some familiarity with the players here, as Jeremiah Quigley, Jared Billups, and Gio Emejuru all previously played in the MAAC.

Mount St. Mary’s is coached by Donny Lind, who is in his first season as their coach. He started his career as a video coordinator for VCU, was a Mount St. Mary’s assistant from 2013 to 2016, and got his head coaching chance due to his last stop, which was UNC Greensboro.

I am pretty familiar with a decent bit of the Mountaineers, as they played at Kenner League. Forwards Terrell Ard, Dola Adebayo, center Jedy Cordilia, and guard Xavier Lipscomb are the names that stuck out to me. If Kenner did All-League teams, Adebayo would have been in contention, based on the games that I saw.

Mount St. Mary’s By The Numbers

Mount St. Mary’s is the 235th ranked team in the country, with the 284th offense and 176th defense.

They play at a slightly above average pace at 69.3 possessions per game.

On offense, the Mountaineers not only do not make their shots, with an eFG of 48.7%, 247th, but they also don’t take too many shots, with a 20.9% turnover rate, which is 334th lowest. On the bright side, the Mount has an above average offensive rebound and free throw rate at 32% and 36.3 foul shots per 100 shots.

Something kind of random is that they have a 57.9% assist rate, which is 67th. That generally lines up with three point take rate, but the Mountaineers are only 224th in that. Are we going to see some backdoor cut actions?

This is pretty well balanced. It seems like they’re really good from straight on three, but stink from the wings. Maybe Mason plays more of a no-middle scheme.

Their formerly starting point guard, Dallas Hobbs, has missed their last three games, so he may be missing this one as well. This seems like it could be a big problem for them, as Hobbs was their leading scorer and .1 behind the team leader in assists, but they beat Miami without him, so who knows.

Shooting may be a problem, as they only have one truly plus shooter, with the Carmelo Pacheco hitting 44.2% of his threes on the highest volume on the team. The maybe inactive Hobbs hit  34.8%, Dola Adebayo 33.3%, Arlandus Keyes 18.5% on 27 shots, Xavier Lipscomb 33.3%, and Abdou Khadre Kebe 28.6%.

Since Hobbs’ injury, freshman Javon Ervin has turned into the primary option. He has an eFG of 40.8% on the season, which has lowered ever since the increase in volume.

On defense, the Mount’s biggest strength is their three-point defense, which is 33rd in the country at 28.7%. The problem is that it seems like the deep defense is at the cost of the interior, as teams are hitting 53.9% of their twos.

Overall, they are definitely better on the defensive end, with a better-than-average eFG% given up at 49.7, and similar for free throw rate. Nothing really sticks out besides the interior defense.

It looks like teams take a decent bit more shots on the right side of the court, with the right side of the paint being much more efficient than the left. They really handle the corners well, but I imagine that has something to do with how red the right side of the paint is.

Mount St. Mary’s Scouting Report (First Half vs. Miami)

This ended up being Coach L’s last game as Miami’s HC, and probably his final game as an NCAA D1 coach.

On offense, the Mountaineers would rather have an ok shot at the rim than an open three.

It was not uncommon for there to be a miscommunication where the guy in the corner does something that the ball-handler was not expecting.

Miami went into a 2-3 zone and the Mount turned it over. For some reason, Miami did not get into it for the rest of the half. No comment.

Dribbling in traffic is not a recipe for success for Mount St. Mary’s.

Javon Ervin, 23, is more of a shot taker than shot taker. He passes fine on most possessions but can get tunnel vision.

Jedy Cordilia, 14, can get pretty crafty in the post, but has trouble finishing plays.

Carmelo Pacheco, 1, is a problem in the drive-and-kick game. Mason should not help off of him in any half-court situation.

Terrell Ard, 13, has trouble when he gets doubled. He does have a pretty nice push shot.

Xavier Lipscomb, 45, is a bit of a loose cannon on offense. He can take some bad shots and throw some wild passes. The biggest problem is that Lipscomb is a jump-passer, which means the pass is either going to the guy he had pre-determined, less accurately than he would like, or it is a guaranteed turnover. On the bright side, Xavier can penetrate the defense and kick it out pretty well.

I had everything besides the jump-passing in Lipscomb’s paragraph as tagged with #15, but I found out while writing that there is no 15, so I hope I mixed up 15 and 45. I apologize if there is some dude who wore 15 that caused me to slander Xavier.

Dola Adebayo, 4, occasionally plays that off-the-dribble face-up post game that Haynes tries. He creates some space with it, but not to the degree that Mason’s big can.

Abdou Khadre Kebe, 9, can get UP, and is a lob threat.

On defense, Lind has his guys playing a lot of matchup zone. It is a little more zone-y than most matchup zones sometimes, being more zone than matchup.

Mount St. Mary’s presses a decent bit. Sometimes, they’ll change from a man to a zone look between the inbound and opponent getting the ball across half-court.

The Mountaineers forced an awful inbounds pass that turned into a turnover with their half-court coverage. Every inbounds pass, on both ends, is a struggle with them.

The Mount does like to play in an aggressive manner though, doubling the ball when the handler is trapped in the corner. Guys will fly to the ball if a pass is lobbed. Sometimes the doubling is a bit reckless, leaving a guy so open in the corner that he can either take a wide open three or cut inside for a layup.

Repeating curls can eventually get a guy open against Mount St. Mary’s matchup zone. There are especially problems when the ballhandler gets near another problem, as they are more likely to have miscommunications and leave one of the two wide open.

Mount players sometimes fight each other for rebounds and end up losing it. If the defense gives up the offensive rebound, it is pretty easy for a shooter to end up wide open. They can also lose shooters in transition.  

There is a decent amount of activity in the passing lanes.

Cordilia is a decent post defender, but didn’t impress me as a help defender.

Adebayo is a pretty good perimeter defender for a big, which lines up with his name. I do not believe that they are related.

What Does This Mean for Mason?

I’m a bit more worried about the game than I was before I did the scouting section. What they do lines up a decent bit with what Mason has struggled against this season. I think that Mason’s bigs will be able to instantly counter any worries I had, although Dola Adebayo does seem to be good at similar things Haynes is good at.

I predict a 70-58 victory for Mason. The offense plays decent, but the defense really shines, which is how the average Mason game goes this year.

Next up, Davidson. Conference play is here.

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  107. His again coaching was constructed across the thought of gaining both mass and definition by way of constant heavy lifting and muscle control.
    Nevertheless, it takes more than a few sets of lat pulldowns and seated rows to sculpt the perfect again.
    Building a back you may be pleased with requires effort, consistency, and
    the right workouts. While there are plenty of back-building exercises to choose from, in my view, these three supply the most important bang for your training buck.
    Constructing your exercises around these important strikes is all but guaranteed to add mass to your lats, traps, rhomboids,
    and spinal erectors. I consider the posterior deltoid a
    back muscle despite being part of your shoulders. As A Result Of it’s on the again of your physique,
    it contributes to the dimensions and form of
    your back musculature.
    The greatest workout routines for thicker back goal key muscle teams such because the latissimus dorsi, trapezius, and
    rhomboids, all important in establishing that coveted V-taper silhouette.
    By specializing in fixed pressure, correct type, and progressive overload, you’ll be able to
    maximize muscle growth and achieve a again that’s not
    only aesthetically impressive but functionally sturdy.

    You may be thinking that deadlifts are for the legs and glutes, but it is
    also great for again thickness. Begin along with your toes shoulder width aside to ensure stability
    and correct kind. After you are warmed up, you have 12 minutes to complete all deadlifts.
    For set one, do five reps. Relaxation 60 seconds and try five reps once more.

    If you are unable to complete five reps do 4, should you
    can not do four reps do three, when you cannot do three reps do two, and if two
    reps is an extreme quantity of, do one.
    Incorporating variations like Romanian deadlifts or lure bar lifts can additional
    challenge totally different areas and prevent muscle loss via varied stimulation.
    Central to all of it is the vertebral column or spine, which helps
    your body and allows you to stand upright. Your spinal erectors run alongside your
    backbone; they work onerous during activities like deadlifting, helping preserve correct posture by
    stopping undesirable flexion. Adding movements that contain flexion and extension helps
    work different elements of the spine and can improve muscular steadiness across the stomach
    region in addition to strengthen limbs and abdominals.
    Shane Duquette is the founding father of Outlift, Bony
    to Beastly, and Bony to Bombshell, every with tens of millions of
    readers. He’s a Licensed Conditioning Coach (CCC), has gained 70 pounds, and has over a decade
    of expertise helping greater than 15,000 individuals construct
    muscle. He also has a degree in nice arts, but those are inversely correlated with muscle progress.

    However to fully perceive what muscles contribute to a thick again, we
    should know basic again anatomy. For more superior methods
    and private insights, try our exclusive interview with high bodybuilders on reaching the ultimate word thick again. Privateness & Phrases Bony to Beastly doesn’t offer medical advice and doesn’t exchange your
    relationship together with your physician.
    Hold in mind that your outcomes may differ, and is in all probability not the same or even related.

    Marco Walker-Ng, BHSc, PTS, PN is licensed by way of
    Canadian Fitness Professionals.Bony to Beastly is a project by Foxhound Ltd, registered within the Province of Ontario, Canada from 2013–2025.
    Remember that with dedication and consistency, you have the ability
    to rework your again strength and appearance.
    As lengthy as you are smart about your train choice, it’s comparatively straightforward to build a
    neck that makes your shirt collars beg for mercy.
    In reality, most of the muscular tissues you ought to be working
    out aren’t really a part of your neck. The muscle that’s most generally understood to be your “neck,” the platysma is so skinny and
    delicate you shouldn’t really be putting too much strain on it.

    Leaning ahead like this ensures you target all muscles of your back
    for optimum and balanced muscle development. Many bodybuilders discover it simpler to focus correctly on the
    lats with the lat pulldown machine’s stability. A lower again harm and even simply lower back ache can successfully hamper your bodybuilding progress.
    This bodybuilding back exercise consists of six workouts for a total of 20
    units.
    The rear delts are strongly concerned in each shoulder hyperextension and transverse
    extension. The higher again does have several areas that every have
    completely different capabilities. Scapular elevation helps to reposition the hand, not for shrugging a heavy weight.
    This exercise is a variation of the more commonly used bent over
    row, this exercise is used to focus on the lower latissimus dorsi.

    Since the decrease lats are closer to the insertion point and further away from the center of the muscle
    it won’t do a lot for total back growth.
    Arnold’s back was a trademark of his basic physique, known for
    its broad width and deep cuts. His again, particularly within the rear double biceps,
    displayed a dramatic V-taper that set him aside. His traps and
    decrease back had been additionally well-developed, giving him a balanced, highly
    effective look from each angle. Franco’s signature
    pose was the rear double biceps, where his traps and upper back thickness took
    middle stage, making him some of the memorable opponents of his period.
    Regardless Of standing at just 5’5″, Franco’s back was full of thickness and energy, particularly in his traps and lower again.
    They also keep your arms of their sockets when you’re deadlifting heavy weights.
    When you bend over to pick up the barbell, you’re working your mid and decrease traps.
    This makes deadlifts one of the very best workout routines
    for constructing huge traps. By incorporating lat-focused workouts into your
    coaching routine, you’ll find a way to immediately target and stress the lats, encouraging muscle hypertrophy and general growth.
    As the lats grow and strengthen, they contribute to a broader look
    within the back, giving the phantasm of a wider
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    Focus on incorporating rowing actions into your again workout routine as they have interaction a broad range of muscles, building
    thickness and power.
    I’ll leave you with some thickness-focused back
    workouts to implement so you can start today. In the old days, bodybuilders really bent over, as their torso was parallel to the ground as they rowed.
    You will usually see lifters fully bastardizing this train and standing nearly upright, as
    this enables the use of a lot heavier weights.
    Furthermore, its versatility allows for different variations that can goal numerous areas of
    the back, making it an important part of any effective back
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    Moreover, integrating compound actions like deadlifts and squats not solely adds variety but additionally enhances general power
    and stability while participating varied muscle tissue in the
    again region.
    As I talked about initially of the article, one of many largest challenges with correct again coaching
    is in minimizing the involvement of the biceps and
    forearms. Additionally ensure to keep your neck barely flexed, and allow your arms to “hang” forward toward
    the floor in the backside position till you are feeling a
    good stretch in your traps. It can sometimes be
    a bit difficult to get the right setup in place for this one, however the seal
    row is undoubtedly a worthwhile movement to experiment
    with if you’re able to. What sets this exercise other than the regular Y Fly is the full-body workout you get from
    leveraging your bodyweight in opposition to gravity.
    The driver in all of this is utilizing the appropriate quantity of weight for the top single.

    This is vital as a result of when the one
    is very difficult to complete, it’ll tax your nervous system to the point the place your back-off sets just suck.

    BACKDRAFTBeyond the newbie’s stage, you need to
    typically carry out 4 lat workout routines for 3
    or four units each. To maximize the stretch, some trainers stand on a block,
    barbell plates or a bench. We don’t suggest standing on a bench;
    that’s potentially harmful and the act of balancing
    can hinder your performance.
    Start by holding a dumbbell in every hand and bending
    slightly at the knees. Hinge forward at your hips till
    your torso is nearly parallel to the bottom.
    Keep a neutral backbone as you pull the weights towards your ribs, squeezing
    your shoulder blades collectively on the high of the motion.
    The Barbell One Arm Bent over Row is a prime exercise for building back thickness.
    It includes using a barbell and performing a bent-over row with
    one arm at a time, concentrating on the muscular tissues within the again to
    promote strength and thickness. The incline bench position helps isolate the back muscular tissues whereas stopping
    dishonest or momentum during the train. Correct type and method are crucial to avoid injury,
    making it important to begin with lighter weights and steadily increase
    as power and stability enhance. With the break up stance
    providing stability and a broader range of movement, it is suggested to use moderate weight dumbbells whereas focusing
    on proper kind and method. Incorporating this train into a daily routine
    can significantly sculpt and strengthen the again muscles, alongside
    other noteworthy workouts mentioned within the article.
    This focus fortifies rotator cuff muscles and teres
    minor, minimizing vulnerabilities to injuries that may throw a
    wrench in both athletic endeavors and every day tasks.

    It’s not because you don’t have the drive
    and work ethic to get there, but I’ve all the time had a giant back, even when the rest of my body was skinny.
    I frequently inform the story of the time I was standing in entrance of the
    TV while my sister was making an attempt to watch it.
    Choopan’s signature pose is the rear double biceps, where his
    thick, grainy again muscular tissues stand out, significantly within the decrease
    again. Roelly Winklaar’s again transformation is
    taken into account some of the dramatic in fashionable bodybuilding, with
    constant improvements over the years propelling him to the top of the game.

    A thick again will let you maintain heavy things on your shoulders and not crumble.
    The largest mistake when programming for again dimension is just taking the lats into
    consideration. Though we’re all after that
    V-shape, the spinal erectors are actually the support base for the complete posterior core.
    Your move On all fours, place your proper hand behind your head and brace your
    core. Rotate your right shoulder and elbow up and away
    out of your left arm, until it points to the ceiling, hold it there for
    a moment. We’ll let Ben West and Jordane Zammit Tabona, co-founders
    of London fitness center 360Athletic, speak you thru them.
    One Other more recent study published within the Journal of Sport Rehabilitation reported that deadlifts can be
    utilized to lower ache and enhance the standard of life for people living with lower-back ache.

    You ought to choose pull-ups, chin-ups, pull-downs,
    and pull-overs for width. The dumbbell row is a unilateral train the place you train one facet of the physique
    at a time. This warm-up protocol consists of a common warm-up (cardio) and a muscle-specific warm-up with appropriate exercises for the muscular tissues
    you’re coaching today. Making Ready your physique earlier than diving right into
    a workout session is always a good idea to optimize efficiency and
    minimize the chance of injury. Your relaxation intervals must be lengthy enough
    for you to get well adequately for the following set. Training back takes a lot out
    of you, and people large, highly effective muscle tissue often require a quantity of minutes of recovery to carry out your greatest.

    There are hundreds advantages to training your rear, from harm prevention, to serving to you
    pull more weight in all lifts, to developing the coveted V-shape.

    If you don’t have entry to a cable machine then you’ll have the
    ability to perform your face pulls using resistance bands 
    instead. From there, pull the bar down to your upper chest whereas preserving your elbows tucked in till you’re feeling your lats fully contract,
    and then elevate the bar back up underneath management.
    The close-grip v-bar pulldown is a great variation for
    hitting the lats effectively as well as offering stimulation to the lower
    and middle traps, rhomboids and serratus.
    His back’s density was extraordinary, giving him
    an imposing presence even among taller opponents.

    The compact, muscular look made his back stand out in poses
    like the rear double biceps. Heath’s standout pose was the rear
    double biceps, the place his deeply etched decrease lats and the overall 3D effect of his again had been on full show.

    As A Result Of the again comprises a selection of massive muscle teams together
    with a number of smaller muscles, it could be really easy to do a complete again thickness exercise and not likely feel like you’ve hit it in any respect.

    At All Times seek the assistance of with a qualified healthcare professional previous to starting any diet or exercise program or taking any dietary complement.
    The content on our website is for informational and educational purposes
    solely and isn’t meant as medical advice or to exchange a relationship with
    a certified healthcare professional. As Quickly As you are via Workout 5, you
    can start over with Workout 1 confident that you’re greater and stronger than you had been earlier than.
    When not lecturing, coaching, researching, or writing, Patrick
    is busy having fun with the sunny local weather of Cyprus, the place he has lived for
    the final 20-years. The deadlift is arguably the best exercise you are
    in a place to do with a barbell. Certain, squats are called
    the king of workout routines, however I consider deadlifts deserve
    that royal title.

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