JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?뛸#+`V%όb[_/98?*c! ycvw8yb)j=m}Beq$1 qsiMBzs^֎Q 8c`{sG?A^t2CȫRZ=wӧ:RvU(փ}N<_nW-b]RWd-"XS)=pxgY#"a MPkBGj xf U{?L˙9DљH=Er{-ISNAalzԊbvS +r)+<J)(mv>oopEco C}O_+R} ;ue F{U3 w'i"󿳭Eg8j5ԧT?eXY"SqrR9sHԅ7+#d)9 ^G|j!9^?XgcO2)Yb@z6@[BH*kT(@s^ )O6y[g(CVX*::# ` [)0qktTϥYf"8#<| mW>yuke]hϥ[EtF[a(::m w;aLojv~kQy\FowfI :" `{,\IZD +G;B7P{ 'Xf1C;b8:H?!(%=z;bZ>FWiv3\ᷠ^}*$n4`I $9p3j֠-t -V'd=Ο飍Q1ƺ*Tnj}jtҦu~.uRkoF%WUEcx?Z ^Nk glE~cZç5Fygi֚-f'`d19^@j{kX\l`NIloi-ɬg+%~\xj9J-U)FlWiG,{|{NfPHhX)y횯{imi+%ljIkBC7sG >ʔUJ&U%z ΑKu<] LAo|dsڹt/Z+)c7Fqӧ:c1!#ERNt%KQ{搦CvOQZ>UUT2]c3ghGZѕnC9c[q/.$cl3O H $iq8Ub {Yyu`%$ 1@q܁Hse FE#^#Ўږgs)6qqǣ ,=E]{$'L5ܗ $S`8'ޫ*z⏶AXhU)4KgmbXw998NyZ YR@87swt:Y h"@ =@CG9k!3UuV`BxfUizEŔC΂' ֠=)^9%2O5Cc{IwZߞٿk5?}H0ty#Q WW[!pS9]]P^c'M'3hdsOp%ݏԑpX9Q}ͮ6C{S{qJR3w++b5\r:GjJpd$.9ڃ dm!؞2Oty$A@]t@䑜G0yc5?4ЀZ8v1lû);1gwv 4v]ć5:`m=L6ՌoD<6U AnIq]J!!pqM&H"x\p;h}XN0vF>}8iqyrb@jH5u] +eRWom1zMSSZh$ڒnszʜ[sz߂dsmvhck!z+ЂNWxw ng5D+l*sx=ʮ5 I>cc޳RʧkV'^9IHP7ȭK<| ۰GY"a&f bt]t>pX1߻}Iv Y8XbzxOg_g`!dQPW*IÓOE%cK@GOJ6fkSr%nVpr-#$ wyN =Fgd rN(bz|:-T T0Ai  '8\ OARdsVWdXɹPOni5'mvX8nH;6@o8c"2~EI2p?rN)6ބ/;m6?d@F:Q2+ƦHJ}t{fhfڵN̖үȊ zk*IT$eIps+.Y^)t0}MRwЉ ʳdtڴP0IX]t̷ A'6RFQy$:dսQN2D\4m>ZE )B0i,uk-i7062;CtX97dnn-ʝu Ln QZ+_[*3 <j+ 8 nYl̊ ߴEH2~:ޚu2O5@/xmwYMj8⍌A1nSY7΅OC9ɮO[N cZ]$T1ʱW{;-̡s3@X2q'zokI}Zy@ 0VmMt42 F9$/L-Ɉ#'ԺZ X 7# a,䫼3(=)koD&p'+Z$A(Ua}*hf>i;B_ 6:g_"g )%&.^eIbLSΖ쑔^[_ٗY䝠1:7π(] Kψ)#\Z+j)3)4ޅS_K]S-8^b~qkvP VHNN.8DhIqemqiu} -k2Y}= Aj9ˋsP>,wȢ<qVu蛼Y..fp9iڑ顽 ,BɖLwr~:\įu F?Z[||!4FˬE<ڢV8"P -|:]5֟bB۞9R@ֳ~$\G#qG?L_8I Tr{&ֈ:MLMFsW?^o!ϸs(vJ໳V!GEjZLFtf=(y'mh_mEk&$OJ%Kb|L7a3G5X^RIˀzj>/mwC Pړl\۰QZo>{bǶ2y\>'.|1xnLүxbbtɪo~)%]LW\:m5].ծ&tVpW1PY]<9i)?tuC]aҧ|>e=^ /vvu-a _.9=={mrԁ2>M+ˋ)` %i*JM̌Ϫ[$&S,`ǩ8{vKʄ͸w$%s`Ӆo,g,c~'jAr:޲ڔiY KkqLpIیV5y-n%Lf\бš ZLqL鳃]/E?i+E[ױVezxġ_vT vC\\wM \.at<5%Aڔ$R:}"q, OBFG%Ǝ& Jc*bߨ.cwbۼ {fWGƻk,1̒?X猌Vƿk,T+nk ɷsD# sb4Q{h#Anz=(SwHnMrڞN$JŇ=/_gޢoR)tLqJv2OJ=o{38x1-eR/9I!l F; kI-iN<}@\Pyyan{LG}d˥Hͺç"gB?,Wm(thG24E|9%7'#98VKѨgbI {WWF>U{ t5GYӚ;a ˸2Hh6Įax sҏSMk7vR5fYB"<ŠJ NmDZ 4`3Kbei.ck4ۘG+K3~vST⵰s4jI`DC1%p>f b$U-`xx֊9#9iS_FXe*F}Es>'EhbNHɹ|bj(t&2K|۔d]3J+VHQEQEQEQEQEQEQEQEQEQEQEQEQEare involved in a complex pattern of contracting and relaxing at high speeds. In fact, because angular limb velocities reach values often greater than 300 degrees of movement per second, there are very few weight training exercises that can truly be called sport-specific. Many dynamic movements with a medicine ball can be performed at high speeds and will keep the body warmed-up and reay for serious athletic training.<br>Let me give you an example of the value of adding medicine balls to traditional training from my years as a strength coach at the Air Force Academy. During the off-season the  skill players on the football team would lift on Monday, Wednesday and Friday, and perform speed, agility and endurance drills on Tuesday and Thursday. A major portion of the Tuesday and Thursday workouts was spent in dynamic medicine ball exercises to provide resistance during traditional calisthenics, especially those designed to work the abdominal and lower back muscles. <br>Remember how boring sit-ups are? One partner exercise especially popular at the Academy 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 durin 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 that tackle. This is exactly why athletes who excel in the weight room often may be outplayed by physically weaker opponents 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 title. Reflecting on the win, Coach King said,  When I think about these kids in the future, I will remember a group of unselfish athlete. That s a characteristic that title teams have. Jesse Brown, Josh Roberts nd Ty Salsbery were all named All-State. <br><br><br>BOYS BASKETBALL<br><br>Malta s Boys Basketball team won the state title in 1996 and 1998. Coach Bernie Wasser taught his players what it takes to become champions. His team listened and played as a unit. Through a lot of hard work, they rose to the top. All-State key player, RJ Tolefson, led the Mustangs in their quest to be the best. <br><br>CONCLUSION<br><br>What is the key to Malta s high level of achievement? Simply put, all athletes, regardless of sport, train on the same program. The remarkable thing ab