A recap of the activities at Virginia Mason Athletic Center for May 12 during the final day of the Seahawks’ rookie minicamp:

FOCUS ON

Tharold Simon. In case you haven’t noticed, Pete Carroll likes his cornerbacks tall, long and physical. And the Seahawks’ coach thinks he has found another one in Simon, a 6-foot-2, 202-pounder who was selected in the fifth round of the NFL Draft.

“He did a good job,” Carroll said during his minicamp wrap-up Q&A with the media. “He fits the profile of the big guys that we like. He’s long. He’s an aggressive kid. He has good savvy, can anticipate routes and things.

“By the time we get him to (training) camp, I would think he can compete with our guys. He looked kind of in the fashion of guys that we like.”

Today, Simon was working on the right side with the No. 1 defense – the spot where 6-4, 221-pound Brandon Browner has been the starter the past two seasons. Saturday, Simon got some snaps on the left side – where 6-3, 195-pound Richard Sherman developed into an All-Pro corner last season after moving into the starting lineup midway through his rookie season in 2011.

The incumbent backups are Walter Thurmond, Jeremy Lane, and Byron Maxwell – each a draft choice since Carroll arrived in 2010, as well as second-year pro DeShawn Shead.

MAKE THAT OH’HARA FLUELLEN

O’Hara Fluellen, a cornerback from Lincoln, was one of the 37 players at this camp on the tryout basis. Today, he made several nice plays – tipping away a pass intended for draft-choice wide receiver Chris Harper along the sideline; jumping in front of the receiver to intercept a pass thrown by tryout QB Jake Mullin; and deflecting another pass to draft-choice tight end Luke Willson.

Asked if there were any surprises among the tryout contingent, Carroll singled out Justin Veltung, a wide receiver from the University of Idaho and Puyallup High School; and Benson Mayowa, a defensive end from Idaho.

“(Veltung) did a nice job,” Carroll said. “And No. 70 (Mayowa) jumped out; he was pretty fast on the edge.

“There were a number of guys that showed some stuff. We’ve got some big decisions to make to try and figure out how we’re going to round out the roster here with five or six guys.”

Which of the tryout players is signed remains to be seen.

“It’s unfortunate, because this is a very difficult team to make and fewer of these guys will get the opportunity to do that,” Carroll said. “But those who do will have earned it and if they can make it through the rigors of camp and early preseason, it will be really exciting.

“Some of these guys won’t play football again. This might have been their last day on a football field. So we tried to show them that we really did appreciate and respect the heck out of what they did for us.”

UP NEXT

The veterans return on Monday to begin the final week in Phase 2 of their offseason program, and the lines during drills will be longer because the team’s 11 draft choices and seven of the eight rookie free agents signed after the draft also will be on hand.

“We’re already picturing how (the rookies) are going to fit in,” Carroll said. “The way to do it really is that we’re going to try and champion the strengths that they have – put them in situations where they can be successful early; not ask them to do a lot of things that are unfamiliar to them. With the thought of trying to build their confidence and a sense that they belong and can fit it. Then we’ll expand.”

YOU DON’T SAY

“The grade-school kids are harder than any defense I’ve ever seen.” – quarterback Jerrod Johnson, who was an elementary school teacher between his training-camp stints with the Eagles and Steelers

A recap of the activities at Virginia Mason Athletic Center for May 10, when the Seahawks opened their three-day rookie minicamp:

FOCUS ON

Luke Willson. Oh Canada, indeed. The Seahawks selected the tight end who found his way to Rice University from LaSalle, Ontario, in the fifth round of the NFL Draft because of what his speed might be able to deliver to any already loaded offense.

During the first practice of the team’s three-day minicamp, Willson delivered. And then some.

“He jumped out today. Luke had a very good first day for us,” coach Pete Carroll said after a two-hour practice that was held along the shores of Lake Washington and in 80-degree weather.

“That was probably the brightest spot that you could really see a guy jump out today.”

Not to mention take off, which the 6-foot-5, 252-pound Willson did after taking a pass along the sideline and outrunning defensive backs who are much smaller to the end zone.

“He has really good speed, and it showed up, which is cool to see that on the practice field first day out,” Carroll said.

POSITION WATCH

The right side of the No. 1 offensive line. It was manned by the three linemen who were selected in the seventh round of the draft – Jared Smith at center, Ryan Seymour at guard and Michael Bowie at tackle.

Smith, remember, was a defensive lineman at New Hampshire. As they did with J.R. Sweezy last year, the Seahawks selected Smith with the intention of moving him to offense and line coach Tom Cable has Smith working at center to start with.

“We put him there right from the start to take a look and see if we can utilize his quickness,” Carroll said. “He’s really quick for the offensive side of the ball. He’s got to learn a lot anyway, so stick him in there and make him snap it. He did fine today.  He did just fine today for the first time out.”

Carroll used the term “Sweezy-ratio” while referring to Cable’s latest project.

“It’s going to be one of these things where we see if he can stay up with what Sweez did,” Carroll said. “We’re excited about this, though. We’re very fortunate that we found another guy that we can kind of take forward in a similar fashion.”

If only Smith can take it forward in a similar fashion, because last season Sweezy started the final two regular-season games and both playoff games at right guard as a rookie.

FIFTEEN ROOKIES SIGNED

Before the players took to the practice field, 15 rookies signed multi-year contracts – including seven of the team’s 11 draft choices and eight players who agreed to terms after the NFL Draft.

Draft picks signed: DT Jordan Hill (third round), WR Chris Harper (fourth), DT Jesse Williams (fifth), Willson, Seymour, LB Ty Powell (seventh) and Smith.

Rookie free agents signed: WR Matt Austin, OT Alvin Bailey, DE Kenneth Boatright, LB Ramon Buchanan, LB John Lotulelei, S Ray Polk, OG Jordon Roussos and LB Craig Wilkins.

TRYING TO CATCH ON

Among the 67 players at this minicamp are 38 who are here on a tryout basis.

Quarterbacks (2): Murray State’s Casey Brockman, McMurray University’s Jake Mullin

Wide receivers (5): North Carolina State’s Owen Spencer, Idaho’s Justin Veltung, Montana’s Gerald Kemp, Mississippi State’s Arceto Clark, St. Francis’ Austin Coleman

Running backs (1): South Florida’s Darrell Scott

Tight ends (2): University of British Columbia’s Victor Marshall; former pro basketball player Darren Fells, who was released on Wednesday

Offensive linemen (6): West Virginia center/guard Josh Jenkins, Harvard guard John Collins, North Carolina State center Zach Allen, Temple guard Pat Boyle, Washington tackle Drew Schaefer, Minnesota-Duluth tackle Jake Bscherer

Defensive linemen (8): Citadel end Chris Billingslea, Bethune-Cookman tackle Harold Love, Idaho end Benson Mayowa, St. Thomas end Ayo Idowu, Oregon State tackle Andrew Seumalo, Richmond tackle Martin Parker, LSU end Chancey Aghayere, Arkansas end Dequinta Jones

Linebacker (3): North Greenville’s Jonathan Sharpe, Ball State’s Rob Eddins, Oklahoma’s Jaydan Bird

Defensive backs (8): Lincoln cornerback O’Hara Fluellen, BYU cornerback Preston Hadley, Boston College cornerback Jim Noel, Ohio State safety Donald Washington, USC safety Drew McAllister, Texas A&M safety Steve Campbell, Middle Tennessee safety JaJuan Harley, Memphis safety Akeem Davis

Kickers (2): SMU’s Matt Szymanski, Portland State’s Zach Ramirez

Snapper (1): Florida State’s Dax Dallenbach

HEY, AREN’T YOU?

Quarterback Jerrod Johnson isn’t the only player at this camp who has previous experience with an NFL team.

Also on hand: kicker Carson Wiggs, wide receiver Phil Bates, cornerback Chandler Fenner, running back Derrick Coleman, linebacker Kyle Knox, tight end Cooper Helfet, linebacker Korey Toomer and defensive tackle Myles Wade.

While Johnson has been in training camps with the Eagles and Steelers, the other eight were with the Seahawks in training camp last summer and/or spent time on the practice squad last season.

QUITE THE HALL

Cortez Kennedy, Max Unger and Sandy Gregory were inducted into the Pacific Northwest Football Hall of Fame during a luncheon ceremony today.

Kennedy, an eight-time Pro Bowl defensive tackle, is the most-decorated defensive player in franchise history and was inducted into the Pro Football Hall of Fame in 2012. Unger, a second-round draft choice in 2009 out of the University of Oregon, was selected the All-Pro center last season and also played in his first Pro Bowl. Gregory is the last of the Seahawks’ original employees, having joined the franchise on March 1, 1976.

UP NEXT

The players will practice again on Saturday at 1:30 p.m. and then conclude the minicamp with an 11:30 a.m. practice on Sunday.

YOU DON’T SAY

“Right now, what I’m hoping is that they try really hard and they work hard at studying and they show us kind of what their natural way is. We told them we’re looking for the competitiveness, and show us that first. They’re not going to do their assignments all right. They’re not going to be technique sound. But to show us they have real good spirit about them and goodwill about them and can be competitive on a football team, that’s most important.” – Carroll on what he’s looking for from this three-day camp

Seahawks running back Marshawn Lynch & Detroit Lions defensive tackle Ndamukong Suh

HONOLULU – Hawkville has moved to Paradise this week, as the Seahawks have six players preparing to participate in the Pro Bowl on Sunday at Aloha Stadium. Today was ’Ohana Day at the stadium. ’Ohana? It means family in Hawaiian, in an extended sense of the term. And today’s practices were open to the public:

FOCUS ON

Marshawn Lynch. So, how is the Seahawks’ Beast Mode running back enjoying his third Pro Bowl experience?

“It’s great,” Lynch said at the conclusion of the NFC practice at Joint Base Pearl Harbor-Hickam on Thursday. “Except for the media.”

That was typical, as Lynch would rather let his actions speak for him. And during the 2012 season, he was downright boisterous while producing career-high totals in rushing yards (1,590), average per carry (5.0) and 100-yard rushing games (10).

While he has shied away from interviews this week, Lynch has displayed just the right mix of sass and wit, as well as charisma, while dealing with his teammates and the fans.

Now that those defenders in the NFC are his teammates rather than opponents who are trying to tackle a back who does everything in his considerable power to prevent that from happening, that is.

“He’s a great running back, so it’s a good feeling when you get him down obviously,” Ndamukong Suh, the Lions’ defensive tackle, said after today’s practice. “He’s one of those guys who just runs the ball really hard.

“He’s a rare breed of a back. He’s compact, and strong, and fast. At the same time. He can beat you on the edge. He can beat you up the middle. He’s a great combination of everything you’d want in a running back.”

When asked what it was like to try and tackle Lynch, Bears cornerback Charles Tillman offered, “It’s hard, because he’s a very powerful running back. He’s very strong. So it’s doable, but it’s hard.”

Lynch did agree to do one interview after practice today – with the Cartoon Network.

“It’s great to get a chance to meet everybody, because you play against so many of them during the season,” Lynch said. “So now is a time to kick back and enjoy the festivities and meet all the players.”

And Lynch’s favorite Cartoon Network character? “I used to watch Johnny Bravo,” he said.

A RAINBOW BACKDROP

Aloha Stadium is the home field for the University of Hawaii Rainbow Warriors, and today several thousand fans were wearing a rainbow of NFL jerseys. A quick scan detected the colors of more than two dozen NFL teams – and the Seahawks were among those teams with the most fans.

It comes with growing up in The Islands. Just ask Seahawks center Max Unger, who grew up on the Big Island.

“There’s no pro team in Hawaii, so you just kind of pick one,” Unger said before today’s practice, explaining that his uncle has been a lifelong Vikings fan. “Then you’re a big fan of that team. So when you look in the crowd, you’ve probably got every team in the league represented here in a very small group. So it’s pretty cool.”

Not to mention colorful.

WILSON TO … MONIZ?

Following the NFC practice, Seahawks rookie QB Russell Wilson aired it out to some fans who had been selected for a “Play Catch with a Quarterback Experience.” Among them was James Moniz, who made a juggling catch of a deep ball from Wilson.

“I made one catch, dropped three,” Moniz said with a laugh as he was trying to catch his breath. “I thought we were just going to play catch, and he’s got us running deep routes.”

That’s Wilson. But that’s also why Moniz has become a fan of the QB, despite being a fan of the Dolphins.

“Russell Wilson is awesome,” Moniz said. “I have lots of friends from Wisconsin who are Badgers. So we’ve been cheering for him the last couple of years.”

LET’S GET MORE PHYSICAL

The message has been delivered by the league and received by the players: The effort level in tomorrow’s game must increase if the Pro Bowl is to continue.

“I plan on playing,” Seahawks kick returner Leon Washington said. “I plan on coming out here and having fun. But have respect for the game and play this game hard. We’re trying to win this game – NFC, and let’s beat this AFC team.”

Is that possible when Priority One remains not getting injured, or injuring anyone else?

“Hopefully guys take care of each other, but at the same time play hard,” Washington said.

How fine is that line? “You treat it like a thud practice,” Washington said. “You go hard. But I talked to one of the Green Bay coaches (who are coaching the NFC squad). For instance, say if you’re tackling a guy and you know you can have him in a vulnerable position. OK, tackle him. But other than that, between the plays, play full speed, play hard and go out there and protect yourself.”

STAT DU JOUR

Champ Bailey is at his 12^th Pro Bowl, which has allowed the Broncos’ cornerback to climb to the top of a very impressive list. Here are the players who have been voted to double-digit Pro Bowls since 1971:

Player                                  Pro Bowls

OG Randall McDaniel              12

OG Will Shields                         12

CB Champ Bailey                      12

QB Peyton Manning                11

DE Reggie White                      11

TE Tony Gonzalez                     11

LB Junior Seau                           11

CB/S Rod Woodson                  11

LB Lawrence Taylor                  10

S Ronnie Lott                             10

LB Mike Singletary                    10

OL Bruce Matthews                  10

WR Jerry Rice                             10

LB Ray Lewis                               10

Where’s Walter? Left tackle Walter Jones holds the Seahawks’ franchise record with nine Pro Bowl berths. Hall of Fame defensive tackle Cortez Kennedy is next with eight, while Hall of Fame wide receiver Steve Largent is next with seven.

STAT DU JOUR, PART DEUX

Since the NFL moved the Pro Bowl to the Sunday before the Super Bowl in 2010, an average of 29 players who were voted the game have not participated in the past four Pro Bowls. In 2009, when the Pro Bowl was played the Sunday after the Super Bowl, 11 players decided not to participate.

This year, there are 31 players not participating – 15 from the 49ers (nine) and Ravens (six), who will play in the Super Bowl next Sunday; and 16 others, including all three quarterbacks who were voted to the NFC squad.

These nuggets were gleaned from … The Wall Street Journal.

UP NEXT

The game, of course. That’s what this week is all about. Kickoff on Sunday is set for 2 p.m. here, or 4 p.m. in Seattle.

YOU DON’T SAY, SEAHAWKS EDITION

“It wasn’t too far out there for me. Probably for a lot of other people. But I always believe in myself and I always believe in my talent.” – Russell when asked if it was “too far out there” to imagine that he would conclude his rookie season by playing in the Pro Bowl

YOU DON’T SAY, NFC EDITION

“We as players feel like we owe it to our fans to play better than we did last year. It’s an honor and it’s a privilege to be here. I don’t want to be a part of taking this honor and this privilege away from the future Pro Bowlers. I don’t want that to happen on my watch.” – Tillman

KO OLINA, Oahu – Hawkville has moved to Hawaii this week, as six Seahawks are preparing to play in Sunday’s Pro Bowl at Aloha Stadium. Today, we visited the J.W. Marriott Ihilani Resort and Spa as the NFC and AFC squads stayed “home” to practice:

FOCUS ON

Richard Sherman. What? The Seahawks’ cornerback isn’t even here. But then, that’s the point.

After intercepting a career-high eight passes during the regular season to tie for second in the NFL, Sherman was voted All-Pro, but not to the Pro Bowl – where the Bears’ duo of Tim Jennings and Charles Tillman are the starters for the NFC and the Cardinals’ Patrick Peterson is the third corner.

So we felt compelled to ask, “What’s up with that?”

“He had a phenomenal year. He really had a breakout year,” Cardinals wide receiver Larry Fitzgerald said today after the NFC’s 15-minute on-field session. “So it is surprising that he’s not here. But I know he’ll have many more moving forward.”

Fitzgerald has gotten to know Sherman quite well the past three times the NFC West rivals have met. In the 2011 season finale in Arizona, Sherman and fellow Seahawks corner Brandon Browner were so physical with Fitzgerald that he was coughing up blood on the sideline. This season, Fitzgerald caught four passes for 63 yards in the opener in the desert, with Sherman intercepting one pass and breaking up another. During the December rematch in Seattle, Sherman intercepted two passes, broke up a third and also recovered a fumble, while Fitzgerald caught one pass for 2 yards – despite being targeted 11 times.

“Hopefully, I won’t contribute to his stats as much in the future,” Fitzgerald said with a laugh.

Kick returner Leon Washington, one of the six Seahawks who are on the NFC squad, can relate to Sherman’s Pro Bowl snub.

“My first year in Seattle, I scored three touchdowns and didn’t go,” said Washington, referring to his trio of kickoff returns for scores in 2010. “It’s so weird. It works like that sometimes. But Richard is All-Pro. And that’s big. That’s almost bigger than the Pro Bowl.

“He’ll be here next year.”

MATT THOMAS HIRED TO REPLACE JOHN IDZIK

The Seahawks didn’t wait long to re-hire Dan Quinn as their defensive coordinator after Gus Bradley was named head coach of the Jaguars last week. They followed the same path after John Idzik left to become general manager of the Jets later in the week, as Matt Thomas was named today as the team’s new vice president of football administration.

“Matt is a well-respected salary cap expert and was recommended by many top-ranking NFL executives,” general manager John Schneider said. “I am excited to welcome him to our football family.”

Thomas joins the Seahawks after spending the past three seasons with the Browns in the same capacity as their salary-cap expert and chief contract negotiator. He began his NFL career in 1998 with the Dolphins and spent 12 seasons with the club, including being the vice president/general counsel & football administration in 2009.

A LITTLE ASSISTANTS, PLEASE

The NFC squad is being coached by Mike McCarthy and his Packers’ staff, which includes assistant head coach/inside linebackers coach Winston Moss. He played linebacker for the Seahawks from 1995-97 and finished second on the team with 106 tackles in 1996.

Greg Knapp, the Seahawks’ offensive coordinator in 2009, is a member of John Fox’s staff with the Broncos that is coaching the AFC squad. Knapp just joined the Broncos after spending the season as offensive coordinator of the Raiders.

AN EVEN DOZEN FOR CHAMP

Speaking of the Broncos, cornerback Champ Baily is taking part in his 12^th Pro Bowl. But he definitely is not taking a ho-hum, just-another-week-in-Hawaii approach.

“I had a veteran tell me a long time ago, if you are willing to stop coming, you stop coming,” Bailey said. “Any time I’m invited to do something this special, I’m coming. Unless I’m really hurt, that’s the only way I would miss this game.”

STAT DU JOUR

Russell Wilson will become the fourth Seahawks quarterback to play in the Pro Bowl, as the rookie joins Dave Krieg, Warren Moon and Matt Hasselbeck. Here’s a look at how those other QBs have done in their Pro Bowl appearances:

Player, (season)                 Att.   Comp.   Yds.   TD   Int.

Dave Krieg (1984)              10        4           32       0      0

Dave Krieg (1988)              14        3           21       0      1

Dave Krieg (1989)              23      15         148       0      0

Warren Moon (1997)          8        4            89      0      0

Matt Hasselbeck (2003)      9        4            51      0      1

Matt Hasselbeck (2005)    17      10            85     0      1

Matt Hasselbeck (2007)      9         7            78     1      0

UP NEXT

Both Pro Bowl squads will hold their final practice on Saturday morning at Aloha Stadium.

After practice today, Wilson took part in a roundtable with Broncos QB Peyton Manning, Redskins linebacker London Fletcher and Packers center Jeff Saturday that will air Sunday as part of NBC’s coverage of the game.

YOU DON’T SAY

“It’s extremely unlike me. You know me, man. Me and media, we never mix. But this is a great opportunity.” – left tackle Russell Okung on the media attention that comes with being at his first Pro Bowl

HONOLULU – Hawkville moves to Paradise this week, as the Seahawks have six players preparing to participate in the Pro Bowl on Sunday at Aloha Stadium:

FOCUS ON

Russell Wilson. What a whirlwind week the Seahawks’ rookie quarterback has had. He didn’t find out that he was being added to the NFC Pro Bowl squad until Sunday after Falcons QB Matt Ryan injured his left shoulder during Atlanta’s loss to the 49ers in the NFC Championship game.

Imagine how rushed Wilson must have been in preparing to join teammates Russell Okung, Max Unger, Marshawn Lynch, Leon Washington and Earl Thomas for their flight from Seattle to Honolulu on Tuesday. Or, think again.

“I got called right after the game,” Wilson, who was the third alternate at his position, said today following the NFC practice that was held at Joint Base Pearl Harbor-Hickam. “But I was hoping that I was going to be able to go. So I was already packed and ready to go.”

The kid QB is focused, and has been since the Seahawks selected him in the third round of the NFL Draft last April. How else can you explain everything he has been able to accomplish during a rookie season that now includes a Pro Bowl berth?

“It’s obviously a blessing,” Wilson said.

BLOCKING BUDDIES

Okung and Unger are not the only Seahawks offensive linemen here this week. Okung brought right tackle Breno Giacomini and right guard John Moffitt with him.

So there are six Seahawks on the NFC squad and two more who are getting a first-hand look at just how cool it is to go to the Pro Bowl.

“That’s even better,” Okung said. “That just shows you what we’re doing as a team and where we’re trying to get. We’re going to have guys come here, hopefully, every year.”

WILSON WINS “TOP VALUE” AWARD

Wilson has been voted the Vizio Top Value Performer of the Year, which measures on-field performance against earnings.

The others finalists were Redskins running back Alfred Morris, Broncos wide receiver Eric Decker, Patriots running back Stevan Ridley and Jaguars wide receiver Cecil Shorts. But, according to the release announcing his selection, a record-breaking number of fans decided that Wilson provided his team with the greatest value during the 2012 season.

“It’s an honor to win this great award, and I’d like to thank the fans for voting me as the Vizio Top Value Performer,” said Wilson. “All the finalists had fantastic seasons and were certainly deserving of  this award, but I’m happy to be able to share this with my teammates and all the fans that support our team.”

STAT DU JOUR

Half the Seahawks’ Pro Bowl contingent is here for the first time – Wilson, Unger and Okung. But the other half has been here before – Thomas, Washington and Lynch, who was the NFC’s leading rusher last season and the AFC’s leading rusher in 2008 while playing with the Bills. Here’s a look at their previous Pro Bowl contributions:

Marshawn Lynch

Year         Carries   Yards   Avg.

2008             6           48      8.0

2011             8           43      5.4

(also caught one passes for 2 yards in ’08)

Leon Washington

Year            Carries    Yards    Avg.

2008               2             22      11.0

(also caught one pass for 6 yards; and returned four kickoffs for 65 yards and two punts for 2 yards)

Earl Thomas

Year          Statistics

2011         Credited with no tackles

UP NEXT

The NFC and AFC squads will practice on Friday, but the sessions have been moved to the J.W. Marriott Ihilani Resort and Spa, where the players are staying. The practices originally were scheduled for Kapolei High School, the site of Wednesday’s practices.

YOU DON’T SAY

“It’s even more special for me, being from Hawaii. It’s pretty cool, man. I hope they keep the game here. It’s a pretty special environment. ” – Unger, who is from Kailua-Kona on the Big Island

Cornerback Marcus Trufant (left) defends wide receiver Doug Baldwin (right) during practice this week.

FOCUS ON

Marcus Trufant. No one on the Seahawks’ 53-man roster has played in more postseason games (10) than the veteran nickel back. And no one grew up watching this team longer than the Tacoma-born Trufant, either.

So, as the team puts in its final preparations for Sunday’s divisional playoff game against the Falcons in Atlanta, who better to lead us through a trip down Postseasons Past?

We asked Trufant for his favorite team memory from the six playoff teams he has been on, and his selection was the obvious.

“The (NFC) Championship game we played during our Super Bowl run (in 2005) was pretty big,” he said of the 34-14 victory over the Panthers. “To be able to do it at home, be able to do it in front of the fans, it was a pretty good feeling.”

Especially for a player who followed the team as a kid growing up.

“It does kind of hit you like that,” Trufant said when asked if there was a moment in that game where it hit home that he had just helped his hometown team get to the Super Bowl. “But it’s just one of those things. It is football. And if you do right and your team is hitting on all cylinders, then the opportunity is there.”

Just as it for this season’s playoff team, which is one victory from a return to the NFC Championship game.

“For us now, that’s what we’ve got to do,” Trufant said. “We’ve just got to fight to be right. Try to do everything well and just try to practice hard and get better every day.”

We also asked Trufant for his favorite individual postseason memory, and his response was very telling for a player who has been a team-first, individual-accolades-a-distant-second warrior since the Seahawks selected the cornerback from Washington State University if the first round the 2003 NFL Draft.

“You know what? After a while a lot stuff just seems to run together,” said Trufant, who had a 78-yard interception return for a touchdown to ice a wild-card win over the Redskins in 2007.

“So I’m about being in the present. I’m just trying to help out the team to get another victory. We want to take it one step at a time and that’s what we’re trying to do.”

LONGWELL, CHUKWURAH READY

Kicker Ryan Longwell and defensive end Patrick Chukwurah just joined the team this week to replace the injured duo of Steven Hauschka and Chris Clemons. Coach Pete Carroll said after practice that both are ready for Sunday’s game.

“I thought Longwell did a good job,” Carroll said. “He hit his kicks and fit together nicely with (holder) Jon Ryan to get the timing down. … He’s a seasoned vet. He’s been through it. If anybody can handle it, he will be able to handle all the buildup to it.”

As for Chukwurah, who last played in an NFL game in 2007, Carroll said, “Pat did fine. He’s in a backup role for us. But he showed enough that he’s going to be dressing for the game.”

INJURY REPORT

The official end-of-the-week status report, as issued by the team:

Doubtful

CB Byron Maxwell (hamstring)

Questionable

S Jeron Johnson (hamstring)

Probable

RB Marshawn Lynch (foot)

WR Sidney Rice (knee)

Lynch practiced on a limited basis today after sitting out Wednesday and Thursday to rest a sprained foot. “He’s fine. He’ll be alright,” Carroll said. Johnson also got his first work of the week, on a limited basis. Maxwell and Rice did not practice, but Rice is expected to be ready of the game after practicing fully on Wednesday and Thursday.

For the Falcons:

Out

CB Christopher Owens (hamstring)

Questionable

DE John Abraham (ankle)

S Charles Mitchell (calf)

Probable

S William Moore (hamstring)

CB Dunta Robinson (head)

Abraham, who leads the Falcons with 10 sacks, has been limited all week.

STAT DU JOUR

Last week, the Seahawks allowed the Redskins to drive 80 yards to a touchdown on their first possession, but managed to come back and win the game. That’s not advisable this week, because the Falcons have been almost unstoppable when they score a TD on their opening drive. Here’s a look at what the Falcons did on their opening drives during the regular season, and how that worked out for them:

Opponent, outcome                        First drive

Chiefs, W, 40-24                               Touchdown

Broncos, W, 27-21                            Touchdown

Chargers, W, 27-3                             Touchdown

Panthers, W, 30-28                           Punt

Redskins, W, 24-17                           Punt

Raiders, W, 23-20                             Interception

Eagles, W, 30-17                               Touchdown

Cowboys, W, 19-13                          Punt

Saints, L, 31-27                                  Touchdown

Cardinals, W, 23-19                          Interception

Buccaneers, W, 24-23                      Field goal

Saints, W, 23-13                                Touchdown

Panthers, L, 30-20                             Punt

Giants, W, 34-0                                  Touchdown

Lions, W, 31-18                                  Punt

Buccaneers, L, 22-17                         Punt

In the games where they’ve scored TDs on their first possession, the Falcons are 6-1 and the wins came by an average of 17 points. In their other two losses, they opened with punts. In their other seven wins, when they opened with five punts, a field goal and an interception, the average margin of victory was five points.

“We just don’t want to get too caught up in that,” defensive coordinator Gus Bradley said. “We want to play the whole game fast and explosive, regardless of what happens the first series. So we know we’re going to have to make some adjustments as this game goes on. But the biggest thing is to keep our poise with the crowd noise and things like that – nothing that our guys haven’t come across before.”

UP NEXT

The team flew to Atlanta following today’s practice and will hold its Saturday walkthrough there.

The winner of Sunday’s game will meet either the 49ers or Packers in the NFC Championship game next Sunday. The Packers and 49ers play in San Francisco on Saturday night.

YOU DON’T SAY

“The big thing is having the corners that allow us to be aggressive. But the other thing is having a guy that can play the middle third that cover from redline to redline. You really need those three components.” – Bradley in discussing the virtues of cornerbacks Richard Sherman and Brandon Browner and Pro Bowl free safety Earl Thomas in matching up against the Falcons’ trio of Roddy White, Julio Jones and Tony Gonzalez

FOCUS ON

Clinton McDonald. So, what do you get a guy who already has so much for his birthday? How about a fumble recovery to ice the team’s first road playoff victory since 1983?

That was the case for McDonald on Sunday, which just happened to be his 26^th birthday, when he fell on a fumbled snap by Redskins’ quarterback Robert Griffin III with 6½ minutes to play in the Seahawks’ 24-14 victory. And McDonald’s reaction was typical of why the nose tackle has become such a popular player in only his second season with the team.

“I told him, ‘That’s a great birthday present.’ And he said, ‘It’s a birthday present for the team,’ ” defensive coordinator Gus Bradley said after practice, which was held in the indoor practice facility. “That’s really his mentality. Like a lot of our guys, it’s whatever they can do to help us play at the highest level.”

Because of the win, and McDonald’s play, the Seahawks will play at a higher level – Sunday’s divisional playoff game against the Falcons in Atlanta, with the winner advancing to the NFC Championship game.

And this week, McDonald will be anchoring a nickel line that won’t have sack leader Chris Clemons, who will have surgery next week to repair the knee ligament and meniscus he tore in the game last Sunday. So the rush-end opposite first-round draft choice Bruce Irvin could be rookie Greg Scruggs; or perhaps outside linebacker Mike Morgan; or even Patrick Chukwurah, who was signed to fill Clemons’ roster spot on Wednesday but hasn’t played in an NFL game since 2007; or a combination of the three.

The given is that McDonald will continue to be the leader of that group.

“He is really, I don’t know if inspirational is the right word, but the guys really rally around him,” Bradley said. “He does a great job with that group of bringing everybody together – the young guys, the older guys, he kind of meshes between them both.”

There is the risk of trying to do too much to make up for the loss of Clemons, who has had double-digit sacks in each of his three seasons with the Seahawks. So McDonald also will be into risk management this week.

“I don’t feel like there’s extra pressure,” he said. “I just feel like we’ve got a man down and guys are made to step up in this situation. So we’ve just got to show what we know.”

Just as McDonald and Irvin, who had a fourth-quarter sack of RGIII, did after Clemons went out in the third quarter against the Redskins.

“I wouldn’t say I’m worried,” McDonald said. “We know what we’re missing in Chris Clemons. But at the same time, we’ve still got a game to play. We’ve still got to take that field and go out and produce.”

PLAYER WATCH

Chukwurah. The just-signed defensive end and special teams player did more today than during his first practice with the team on Wednesday. He’ll likely do even more on Friday. It’s all part of trying to get him ready for some spot action against the Falcons.

“It’s tough,” Bradley said. “He’s been lifting (weights) in gyms and riding ellipticals. This is going to be a little bit different. But some of the third-down situations, if he’s a rusher, get 15-16 reps. That’s what we’re looking at.”

As well as special teams. “He’s been very good on special teams in the past,” said Bradley, who was with the Buccaneers when Chukwurah played with them in 2007. “They’re taking a look at him there to see where he is conditioning-wise, what he can handle.”

RUSSELL WILSON UP FOR ANOTHER AWARD

Russell Wilson, the Seahawks’ rookie quarterback, is a finalist for the Vizio Top Value Performer award as someone who has performed above and beyond expectations.

“Overlooked by the majority of the league, Wilson lasted until the third round of the 2012 draft. Earning $390,000 in 2012, he completed 252 passes for 3,118 yards and 26 TDs, tying a league record for passing TDs by a rookie. Exceeding all expectations, he’s an ideal choice for the Vizio Top Value Performer award,” is what they said about Wilson in naming him a finalist.

You can vote here for Wilson.

INJURY REPORT

The official report, as issued by the team:

Did not practice

S Jeron Johnson (hamstring)

RB Marshawn Lynch (foot)

CB Byron Maxwell (hamstring)

No change for the Seahawks, as Lynch, Johnson and Maxwell sat out for a second consecutive day to rest injuries that have sidelined them at times during practice in previous weeks.

For the Falcons:

Did not practice

CB Christopher Owens (hamstring)

Limited participation

S William Moore (hamstring)

DE John Abraham (ankle)

S Charles Mitchell (calf)

Full participation

CB Dunta Robinson (head)

The only change for the Falcons was Mitchell being limited after sitting out on Wednesday.

STAT DU JOUR

Lynch rushed for 99 yards in the second half of Sunday’s win over the Redskins, after having 33 in the first half. It was just the sixth time in 17 games this season, and the first in the current six-game winning streak, that Lynch has had more yards in the second half than the first. Here’s a look at his half-and-half performances, starting with the season opener against the Cardinals:

                                    First half       Second half

Opponent                  No.-Yards     No.-Yards

Cardinals                     10-40            11-45

Cowboys                     10-22            16-100

Packers                        16-71               9-27

Rams                            10-62            10-56

Panthers                        7-28            14-57

Patriots                          9-26              6-15

49ers                              9-55            10-48

Lions                               7-80              5-25

Vikings                          11-55           15-69

Jets                                14-39           13-85

Dolphins                          9-12           10-34

Bears                                7-51           12-36

Cardinals                          8-69             3-59

Bills                                    9-100           1-3

49ers                                12-64          14-47

Rams                                   8-66          10-34

Redskins                              8-33         12-99

UP NEXT

“Turnover Thursday” gives way to “No Repeat Friday” as the team will hold its final full practice before flying to Atlanta for Sunday’s game. The Saturday walkthrough will be held in the Atlanta area.

Pro Bowl free safety Earl Thomas got into the Thursday theme by picking off two passes, while cornerback Richard Sherman also had an interception.

YOU DON’T SAY

“Most significant NFL Wednesday injury report line: “ATL – DE John Abraham (ankle), limited.” He’d better not be limited Sunday, two weeks after what looked to be worse than the apparently nasty ankle sprain Abraham suffered in the last game of the season. Not quite sure why, with Seattle missing its best pass rusher (Chris Clemons, torn ACL on the FedEx cow pasture last week) and Abraham likely not at full health, I pick only 30 points to be scored here. I think both secondaries will play stout and smart, and the physicality of the Seattle back four (or five, or six) will have a big impact on the game.” – Peter King in predicting a 17-13 Seahawks victory at SI.com

FOCUS ON

The new guys. That would be kicker Ryan Longwell and defensive end Patrick Chukwurah, who were signed today to replace the injured duo of Steven Hauschka and Chris Clemons.

That these two are joining the Seahawks as they’re preparing for Sunday’s NFC divisional playoff game against the Falcons in Atlanta only heightens the storybook nature of their returns to the NFL. Longwell last kicked in league in 2011 for the Vikings, while Chukwurah hasn’t played in an NFL game since 2007 with the Buccaneers.

Longwell is here because Hauschka strained a calf in the wild-card win over the Redskins on Sunday and would not have been able to kick off against the Falcons. Chukwurah was signed because Clemons will need surgery to repair the ligament and meniscus he tore in his left knee in that game. Each was signed after going through a workout on Tuesday, and Hauschka and Clemons were placed on injured reserve to clear roster spots.

For Longwell, it’s a homecoming. He was born in Seattle, grew up in Puyallup and fondly remembers going to Seahawks game at the Kingdome with his grandfather – before his family moved to Bend, Ore., when he was in the ninth grade.

“It’s an awesome opportunity and I feel really blessed to be here,” said Longwell, who also kicked for the Packers (1997-2005) before joining the Vikings in 2006. “It’s kind of an honor to put on the helmet that you grew up watching.”

What had Longwell be up to? “To be dead honest with you, my wife was probably the happiest person that I got called into work,” he said. “Because we were actually training all fall for the Disney Marathon this Sunday. Got her out of that, and got me out of it, too.”

For the Nigerian-born Chukwurah, he figured a return to the NFL was out of the question after he had played two seasons in the UFL and was out of the football the past three seasons.

“It’s pretty much one of those stories you don’t think will ever happen,” said Chukwurah, who had played for the Vikings (2001-02) and Broncos (2003-06) before going to the Bucs. “I was at home, working from home, and I just got a call from my agent and he was like, ‘Hey, you want to go to Seattle and play for a couple of weeks?’ I’m like, ‘No, you’re not serious.’

“So I just came here with the mindset if this this is going to be my last shot, just to give it all I’ve got and leave it out there.”

Longwell will handle all the kicking chores against the Falcons, but coach Pete Carroll said he wasn’t sure what Chukwurah’s role would be on Sunday. In addition to playing defensive end, he’s also a special teams player.

Whatever comes his way, Chukwurah plans to be prepared as well as ready.

“To me, it’s a blessing,” he said. “I never would have thought this would happen. The fact that it’s happened, and it’s happened so fast, you’ve got to take it in stride and just be grateful that you get an opportunity and make the best of it.”

OPPONENT WATCH

Tony Gonzalez. What more can be said about the most-productive tight end in NFL history? In his 16^th NFL season, and fourth with the Falcons, Gonzalez caught 93 passes for 930 yards and eight touchdowns.

Falcons coach Mike Smith got his turn to sing the praises of Gonzalez today during a conference-call interview.

“Tony has beaten father time,” Smith said. “To watch this guy, at his age (36), perform how he has performed this year and the three previous years, he’s been a great mentor to all of our young guys on our team. Not just the offensive players.

“Tony has got an outstanding work ethic. Probably nobody works harder than he does in taking care of his body and working on the fine points of the skillset that it takes to play the tight end position. And I think that’s the thing that most of our guys have taken from Tony. He’s one of the first guys out there, and he’s going to make sure that he’s catching balls. And now everybody is out there catching balls early and in between drills. Defensive linemen are out there early hitting the sled. And I think a lot of that has to do with watching Tony Gonzalez and the success that he’s had.”

INJURY REPORT

The official report, as issued by the team:

Did not practice

S Jeron Johnson (hamstring)

RB Marshawn Lynch (foot)

CB Byron Maxwell (hamstring)

That’s it. Everyone else participated in the session that was held in the indoor practice facility. And Lynch, Johnson and Maxwell sat out to rest injuries that have sidelined them at times during practice in previous weeks.

For the Falcons:

Did not practice

CB Christopher Owens (hamstring)

S Charles Mitchell (calf)

Limited participation

S William Moore (hamstring)

DE John Abraham (ankle)

Full participation

CB Dunta Robinson (head)

The Falcons used their bye week to self-scout practice, but also to heal up.

“I think it was good for our guys,” quarterback Matt Ryan said during a conference-call interview. “Every team has guys that are nicked up at this point of the year. For us to get a chance to get those guys some rest and to get them a little bit healthier is good for us. I think one of the good things that Coach Smith does, that he did this past week, was we were in here the entire week. We were working and staying in that rhythm and I think that’s helped us.”

PARCTICE SQUAD MOVE

Defensive tackle Myles Wade was signed to the practice squad. To clear a spot, defensive tackle Vaughn Meatoga was released.

The 6-foot-1, 300-pound Wade, a rookie from Portland State, was with the Buccaneers during training camp.

STAT DU JOUR

The Seahawks already have faced four players who finished among the Top 5 in the NFL in receptions. Now comes the Falcons’ trio of Gonzalez (No. 9) and wide receivers Roddy White (tied for 10^th) and Julio Jones (tied for 18^th). Here’s a look at how the other top-ranked receivers did against the Seahawks, their season totals and their averages against the rest of the league:

Calvin Johnson, Lions

                                             No.   Yards

Season                               122    1,964

Vs. Seahawks                        3          46

Avg. vs. rest of NFL           7.9    127.9

Brandon Marshall, Bears

                                             No.   Yards

Season                               118    1,508

Vs. Seahawks                      10       165

Avg. vs. rest of NFL           7.2      89.5

Wes Welker, Patriots

                                              No.    Yards

Season                                118     1,354

Vs. Seahawks                       10        138

Avg. vs. rest of NFL            7.2        81.1

Jason Witten, Cowboys

                                               No.   Yards

Season                                  110   1,039

Vs. Seahawks                           4         58

Avg. vs. rest of NFL              7.1      65.4

UP NEXT

“Competition Wednesday” gives way to “Turnover Thursday” as the players continue to prepare for Sunday’s game against the Falcons.

YOU DON’T SAY

“He’s playing his style. Has he crossed the line? I don’t think so. He’s hanging on that line at times. But that’s who he is. Our guys respect Richard Sherman. They know whatever he might put out there he can back up. And he’s done that.” – Carroll when asked about the second-year cornerback “crossing the line” with his physical style of play