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FWV4MS)UY׸֓nshfBƃ`LPF TbrWBX 09 XIvYI7/8JR9V"sP)s7߇/&I+/x>я)2HkKgT18 *qGb; G;xy(Ijw*u#zSq19z㊎g;HZUG)3`ǻ6s]^|HJ [˱w$WU|f'N\n QEZ2d@1P (g$jQ4QCj!\w[gQE dEPIFZLƐܽ3ʔթ[q\t\+KX澤a)˓ЊQwE ~$'s cΫ11Hxii׏ƽ雓JH1˱A@Ş+uؼ~4QV0}?{KGotLSEAG:7mWz(xfi.Gh.dy~b~v'ulaxhT.x4QUOqJJhi(J(`qڑT#Z׳CbRemember how boring sit-ups are? One partner exercise especially popular at the Academ was partner sit-ups with a medicine ball. As shown above, the athletes lock their ankles together and toss the ball back and forth, performing a sit-up as they throw it. Because the ball is moving rapidly, when the athletes catch it the abdominals get a much tougher workout than if the athletes simply held the ball on their chests.<br>One exercise that was especially tough was a series of push-ups with one or both hands resting on a medicine ball, as demonstrated on page 56. This exercise emphasizes many of the smaller muscles of the shoulder that stabilize the joint, and it s much tougher than it sounds. In fact, the Air Force Academy tried to incorporate these types of push-ups during a toughness training ritual called  Recognition Week that every cadet must endure. However, after the cadets had performed dozens of these push-ups, we received a call from the supervising officer to stop them because the cadets upper bodies were too exhausted to continue the remainder of their physical tasks!<br><br>Power Training<br><br>What the medicine ball is especially good for is power development. Power can be defined as  work performed over time. Medicine balls take the strength developed from high-tension lifts such as the squat and teach the body and mind to use that strength faster. In sports, you have only a fraction of a second to return that tennis serve or to break tht tackle. This is exactly why athletes who excel in the weight room often may be outplayed by physically weaker oponents who can apply a given level of strength more quickly.<br>For most athletes, especially beginning-level and most high school thletes, power cleans and push jerks can produce significant 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 medcine balls.<br>For example, a volleyball player will wat 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 ocurring near the end of the movement. This惮ͪ5̮@  Ó[6ff@Fٸ_ kN?/`)L'lE\ͨ#I ?Pѓ){veD-W Ɲ 0vT<J$7i(9n$ ~O|Ga Y ԑThARw-HP4h )?/%~e;{sfuy.g_+OH$?|ӵ+g'VOE$ *ǫ!-9 N)*SËvA)n= p! kĨ#nl(O,jZͮwmg7+V#)p;Z;OR&0lEѷ~]V{ϊƕ B9y|9! TSo7-so/qs^W,' <9Ke j{5y # E|+^9Q7]+F1AUþL|Ћ]=4n4IkV8y# =CLԾY) ;=&ݡ7`*Fu:R֪#@Qҟio%-V3/3 ۾QMGDN#n&[v$R(L 8 O[L4i6i+ 9 J"RS++I.~r#j1N|P9sZʯ6+^;Xo(\YYCo+хȣH&ԏr㔢T%1_ZBSp3|xʌƁYZ3ŒTH4͇/!*|vOK[7}>$>.ڕy?Y$B1@a8}N-Perfect! Also, his head, arms and shoulders look very good.&nbsp;</P> <P><STRONG>THE SEVENTH STEP: </STRONG>Practicing the <U>rack phase</U> of the Pwe