JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?T| ܩQjw kA2;QТ5uWjHȣ Tq94X נqEZ}SoބUrD^X# K8<]Ke.mdER e9EMPTρ.9>Xk%+Џy0/ ~a=firx% EFi#iGpӁӓHL[ǬqIsG֒CW,,o!7pA3)1u4/FnxZ]C18GɩrgQ}F؀g{ tEA!QDq?I?pGaIvM7 ~3="Lui=h#ފ}cF$.GL}{gI2*SA ʔ#'UΏUx'c'|di4;5 F:keas?$P?տ:8ƫ;) h`8TW3i_wJոVa9Ё]cJ ]`dΥF)Hz.⺆LFJ ?CopYvJ{{VVţ `fS^̟}+Ju1MEz2R)THq8{շC2+%aK ُj[0~ 4m\1y^.\6e̿{>\u]FMɽOkyڌ42qj<Ճdo fyl%Q|-k[KܟC] 5x-iI;w *QI^'?n*{~pxh YAHsP~%˩20s#.iu'zux'%Ÿ:!Zu eȢx0 (cF-^zQ>_٣n0A8L=A@I"'4@l;05 ɍH(w '.BP;AFMbDM2|8?EM"kM'-JQ\FW,f$T:JbHv%pTH 5}6;ylW/$I!QY>)vF7&sWE<$7u'9Y"ۦs® U:R.{6~Ap~՜D5lHM,G>⤄cQ\*:qiz3K 8a pxcj٤i%_fK2bvC]%9WV9P{S5K15Rܧ -[M&I:~8sF3o+^;+8ЈcTCj>Xl TC*du#)楸 |Zu@u :QO(@E[ 9[ 9W1\.6$ңnySe;?QE.l(6qL;85>$`3x>Τ K;1nj3 Uj>%_ k|b8CWVvw:yB41$2VI6{v/XB8 {zH[vrlW:w))-Y)dBO'8y#$W!vC$q)!8=+- {F*㺑WMu1;#hTjqu/~i7:/u8l^H 5@؞3> K#i`/f#'R 01"|b1E8` Q"f G&/>p:z5D;hK4ܤk!r>fv%ҭ]eP(I&p8r3#KftۈHf܌ۑVL20xӚq'8 ѣh@w60:f(3)QR>\'g{msqij.qTǭ>⍑g"!ydҚ@J#Vϝͼ/ vO&x YexaAZ! #=I汜vѠ"[2;xA].㷒P.\@L9⥍Yd8>՛wVG&m';!Aϫ@+K{7pd5C!o J<"8XBIj*W0U^/׉$GpvJ8QilDP$O954S@gA@ P>n}:RN u^[$vZ\ǿo.0*`5֍[ٞ$+XK+0 E9j_  S+H9 h#Y*}8y6 $rTvGn(ϡj4ڵˁH#w5MT\|76T0r[:ZOZIJ4w2gy2 bK{kkY '8>jά!d B@5ʓH(uݖ94݈yOqz}9.`'1GrScB G=Gj;,;i2cFF q( w?^ΝrBfːc#Tg(&\G ;\ofYⰘMѓwGR#.S'y?ι5cVZxVaU^d>4{r>WU NiN*?1Ͻw VM>KiN^u" հաvF;CE5/ߍg3fcr@ʑ K(pzەO Τz*"/ֺ8 ?Z|6pN@ֹ*'~44e`pyGzc&!q.çY:VSJw.`_.d*@&ש40PI+Q4ӊ~H(C986j[$GypPб)u91E2%\d.('VqI>SV+:1ئ08OnL&ݴg>W VZ@)2L<87r@>B=ASWb.-ީH Ż+#EԛL/;~`råoj%φ`xHIFX֦u9l>k2!ZV:6TrJ -wJ7ޘ$~\vEtQ|0P7jWԌ쵌枆黣Χ Ud~0pjZj xFk֢w7^-mBt9n?gh 4y ]ɏgneQc/Cp\jx']9[ݝ\y]Rϫ΀:Ol~S'E >T/TxM 缌ZniKSB}.} _KYۯ ?OU<|xZhuݿMDۨ{$HbAƃ`z ,xjytA#5iFFMCybnY${RGM|"?t1Z:6)>h?5Nu+\vh_LֳI59|niO5-Ԑ A${tVڝY񆆿¡hiW+jtKMy42Kvc^S-OBoڲ6ң*32M(C΁! L7[>ӥ{Q~~nbH /SQrDR"&08fXji:!=.2FE"y%hЯNՍc;ƶPb{ _|ElB9d270 5MΛ-fA7$ݞt;n87׍cm\H${ڽ PVU{TT8H \r3\  `{qLk /ȭ#2!mHtC$ZWGOXKSB:;uڈp4_Q];w# H4*:'+S"79R4 ✹hAޣVʤVR$Pr488SvsA A瑞x4:<>,ӆ5ĹF1zNx#53^r^<{ƚ՟)bT S? ^rTAy?Q!'FxBF)b`|qU*-Ûc|_QE-=hkC%ej5l.CȬAlcԁqT'4ǥ=@{2E4ب OuP䎼)䑌D1: # z҅}riPs@tO"L̘j=k<'{45W]$m+דׯPXI'1cMXmG||1?ssOךNѹx'V/.T/X#"` 2 zݳ[v" a8:$j _OHʕG)rg5srDL8?GkRCϽz[i:]U !llo c⒵jɥZiR2$l̬c$Wֽ^]q~`^5VdmM? on^+4V۬Y7 pMaWbkno? $An#AOY?gתnPja_z/3QZ<3/Ms^?[ʄ)yZm<-y8mBd tr69# SibXcxAFy2sE tنs. R)aǢqtN IlxKdOH14F1sf@^(3On/;3qb>#hlp4Lxv#+.k):g=ҷ|r5$۩=2+is\fFfڡA!tAX?Og`4MZ+}2/20&1ҩVs+ydaf 3eqW?ҡ2Men?Շ׍A{so_(^G +tb?Zcۨ[IPN~s}O^!zmin?I?1}2"{ħ4Ęմͷh?)u.{)/Y9<SЃ硳62zn ] zYFge>Җ+ɧ@iI^<uK}2%ݻn5H0M mas^sue;  xaE8u˯A$k{am#JUSQH' a޺7ǧOJLV<1ր<MGp)0.qL\恊ʼH?}A|?#1_CSyUw@?\x5?l_ɿWaͮ㱑;>Qz#NryU} hAҌ&1xvۧ\?1M-QW[?qsNQMؾт9EZ~NѱuޭqO,x-峉猑$Iz ̋Б\kE gMjKv\L\V#$;qڙ$` &( /TQ\:cǞ}19Z''i e:=Ec;R~r0A|`0fA$@VGcN~?cZcPw0S A{(.$(Ügx>/7kn>ErpssVYH e>}*sY[$pXUZ2Wp=6,z4PKfm0`nq+[!pbpN>¤[v^7*;3Y"*tXgTTǔ;kլvhEqj]@ȿ][XZC(HU`pG[4$pyҴ3v͞\O> 0wxM=Uͫ">me!b(G9lع@v/ִ %w w 2a$z+G*FFF*Zo[y9YozkI,o%Qh!G9ΈsMj~}WrIH)Lf^qv>ƪ]3}q֯D@<חx>$pU!Ie8I Jl.y6) w1>wЄ&>tɮ1P̟TM 2c988k($#4<hWgyCGo+zzԹ}7h]=#v(8FԶ}3P#"XFy?Jo>l`S'#9 p;㊆FeQ) #9TD V5hQ8u=GnK;ԗX ⢱ sϚGyU6_gޟU阛2;m1.۞QM$[}9rq)5}e+9H6C$g:<Ҽ#;$;sZEv2iCu5]N=Ғ .IOPvs׵'w?4?j U4QMqaan5QEi㛓4(#N^ZhSEF/)'WfGf*^堷$YL :(F]qj3E/px(I\櫁hy㦊(\F=AtOS2i U4vGl'QMn?j`sb~QLc.O%QE1e Bowl. Adrian said before the game, "Miami is like a regular team to me. I will not be intimidated."&nbsp;</P> <P>Adrian believes the key to lifting a big weight is technique. "I don't go crazy. &nbsp;I visualize going through the lift. Our coaches stress being under control emotionally. They want us psyched but controlled. I like a challenge when people say that I can't do something, it makes me work harder to prove them wrong."&nbsp;</P> <P>The number one goal at the Citadel is to keep together and to work hard in practice. Coach Peal explained, "Our goals are centered around the <U>process</U> of work. If we work hard, then the end goals will take care of themselves."&nbsp;</P> <P>Adrian uses a lot of hard work to be successful and adds, "Don't let friends intervene in your goals. Never take a step backwards. Always go forward. Stay with the books. Do it academically first. Then do athleti,   improvements in power. And with limited amounts of time available to most of these athletes, the basic BFS system is perfect. However, athletes who have extra time or who are at especially high levels of ability may be ready for more sport-specific power movements using medicine balls.<br>For example, a volleyball player will want to achieve maximal jumping ability. If the player does a series of squats using a barbell, the weight slows down, achieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in velocity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to have an athlete throw various weights of medicine balls overhead and backwards for distance. If there is a big difference in the measurements, this indicates the athlete has excellent lower-body power and should concentrate more on BFS strength exercises such as the squat and bench press. If there is little difference in the measurements, he athlete needs more power and should concentrate on power cleans and medicine !P<( !ƌd3B$Ly^eX^F,Naи>j?7`g#FXxP=O*a٫ C%}i ;K8!XcUH@P(}!#? 11'r8m/-.$ \>}8_e}ni~~X?,H&6QUŹ~ _! ד⁗(&يi\WژU=G,bR@6KmevS 4>#Oli+KHh{do00I/m4Uw8T/j#ԙR"-]TYȑmAPM al[-ua#Mrc,LNv;V#vs*'duEERA]B|קQے-M2J]巐[OLYt$?tm%jڧ2PהI{9J:='iXSڇ؞N%B퓦79zrmFОmڽOl웶4Tns`߫IZv+Б4rʻH7SBF4R'oncum4!zrw©E?kO$hoSX Fyc@Yܚs0k[~VuPY@id, Zb5)y5.!6VC)5%k\ 7WÙT#o5DGRX#w %"| ɐ/%*ΘźZ{,Ѯ"+KFSJo G$@`kr@VnMJ)Y u. I?&V],P3@O#6%Ńk7\W8~1yۿW Gz^/KXɱ ÑNLR)nOPg>əu)#1CqUo ʼnwfLڜi~#ܥC @;| zƃcҴV>MkN~b3TLѪAu60̦ ́_ђ4m]#|i낤eq'@S}\S>ֿ~3c^(}¨vGN c&&b8(qAT ^[PJ԰\@1 xRvcaL-IDF ag:ɫ1U{CV[KŤ4ElA֠xa+jZMZUNsHk,O]^NzT07]0B2; iC[n7IQ)&$?>f]m!‡,wz yu'l؟lUҗecMxcorQ1Tq:|X}13&틏_~x QcP۠k?܄(hS+?>w쏣Ho hw=?^0 U{WPTRxסc폞XxԷ=FDoԟ '?<ء~y׷ݘfUmNlw_)'7^-F!m'ԖL$ E6j_|ݧc0 gi-jSE9[_6%+IsM+DYx0SG{m\.KIs!E]_Xef2o<{|\| LsZ#pH⯠pzeo,啅̷0Kp+aES,j)Eq\>%4_j6] j6Y ئ k_O,OaPI00vO:ru>r2qdws9浄ZxZԬr΂VcVsk-J~qgw|Ma~Mvk꼿N/͘T~wW-ѤNH!O"'9kw?r.&чT?Cc\|vCeqShwŁPIQPG|uCl;CsM##0|V`{Bq S,HQztGm KaEԎ1ʽ5յXۨQNRK{r7єëhUW};H%3_ðS_kkc-@$}-'7z j~g1IX˫(ky{iuݯT*v>ߵOH+1HIۙN$H'5(-,i*ƙ|Uaw$Ⲽ)4"1c.ȼ= oq3KTïE} ׉zv9NgBR~\㩈ŧ f_Tw_HhVwV)6,7Vg?#[{~y :a==H\S ߘ~n^2 P@A27q6>~oq"*TGT7*&ЬTqZ;RRpFhx2Fi|>krqLd> j6V~j-%i֟̊*xd\~lxѮc> ^elمwwUu?Պj:4d]gHd#\|_[m/lfxq>U(ǯNQ: Ḯ]UtV 7xAEplՔK=hmQ412vA w^κ;4'LM"y=@%.*=Gź~k"ڻ0 <͙p}^? yRݍ(*cU/̊T>Vsٰ>/Juq7 p4C7wDzE{33|_zRid?m<ݸiچܽ] onrt࿊|f҇QE=mp] Ty),]Ρd;fMO.+s^;jyz/V5͚O~kP~d crjSN<0F]b+A9 Yrg`ݳ؈ dPop HaǒW41<>bZr?flzМyNK C5s_b&EVv 1u a p{?!OUO0'ҥЧȕQZ1"10^Π+3z5Mi5*P@;dd (R;/كMM=NÛ}FۈTY "JGtsž9gMi֬OR ܧ&-^EApÕ8 +#L8]M]My Ul-Xÿpc),77S/+k(Xl} \$lw\8;(UkV'|ͼrd'n".L_*v5&y{TdȓJ{|?IsJuN/my%7p@"2C^jȯ H4tCDk/sDbq nRy^9\vj{ᶉZKz-KmzT濴+w)ŊSGXty$sEw>@b¶jy(CD6Ja&opVXx,9 IɊ{vȀ$ O_8ʿq5BB^bUBoV鍚fEE\)SjB@t"zocP)# czRqaAT{=6.A&Z{M<4[RєgBn.W*ku_p#]VrNk70rIVڧfį[OGkыBIVڠ-'ᴼP =XV5O›g63\3>4^Wi~ #am.aX\