JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Uھ^F =~bAgEv?ZFL}{ zc @@SS,d HɟE 9#IX# ȤڻNȑG~# /sON M5W ,s@Ԏ sRrqj6#FAc9^ ym5r{Ւls$y+zt dzWe'b9S AGʪYP{sMt8rk Ǿ2Iq[7ڕ]YȳBuU XI4@qH*~[$A\+})JLM;v'ҏ/psj@ ǩp2}) JR( pM=) ל wۧM> L *~te#8)靸=)ȧ9Sœoz.122_ZxaOqGH$ij6Qנ8\p֐{PR<{󎘩qa N3{JR^JFqǥ!B0HҀ d'W~RVu<t7gި$qHܘ%q47eqvW߆mty[[+F[g.LUL+ocamq<0`}ˢx>ƅwuVTvi8Z'jr$uBU wjLcҴ2#T ӊӁޔ8#t텗c4ͼtM7 TWTϭ#$ԻzgҔ?V8 銝Sqzvcer{QV Oa896i?ʟ0{Ҙ>$ǥ9y4F4ƞC8@$zTErGSSd|c8%xqNMHzd=(\OG01UHxKhdcqy!淿=CTL ֫M΢BNʱ[]F;HjWךP۞A]irEhe>I$Ùn[eŸ2zWOzN7: Iw~:5HL2n?κ=ӁԚ٦)#l\T` h$@-N;.i'J z cN~23M1:S iBqHS{qϭ< CqEϭ*@N8Qg#ޞ0$=c9APo =iUXs҂18=zP<8HjzX1!95=ט @ǷZgּ{⾩j+4/>l+H+d"y.'i%r9,NI'5BsSvϵu+4` `Trd?87A+F4f@IpoCV)dpASЏB+471.os^wJL g* La5 8^. 9~fT접hg砤Ca4|/3\@Ă9#_7!N8lpk,CsfmFu%D(;SCOo^Bʾ9&8+)ճ7G.GA69ɩ2T U&PXǽ<7EGi7q۵H'یS7cI hF9 SDL4s@IN:QL7dv?OI^[q!&cYؕQF$c2FK~tj,2x=j޵dEr<6csJnCݩ85KN~mttjխį=i k抏yPԩ&[\VvDPqOTm7}ސ=lZ LE`Nv)b~p}¶c48!gLO~/%tA;qҳ=>-핚L- (ry \:8(G=S[8#Gk+3nctW'N$ cdnp {.qԃX<Q`~ciR\!T.@%~9-yr!cBT`"Cqz8:>m7Idp`7u^+޾V~J wº\:Mnc"$eA*#rY'M[Ғ-xOיGC0$l0zD1VhDsQ g~"\=60\< P?"8Zm RI{<@v֡jֵxnӳ25UG=k\ɪ\7b[pMWSQY #>TSxJA͚ [AFyvã`E9G.7sH[Kf)}n\dק51m]3+OMʺ{b)`jo$dN8`wtzyκY9ؿZv9zMY6chc0/7Cc~nqJњI]+ n67[hjgOrK,`E`g>|٨|U6%M7#j0"ݯKG\E)5 99]kԀ6?֮54 v㝡r˜j:}@혥a٣ک;>.NIXl%q6T#Ҋ{QRVDb ⥅NM]lԖFFƪiD,339f}*) qUv'+=M|~ G\"MH$$Q;jje'HJsG .@j^YU#憴*/R z >L[`@F~2sTS]V.ǽ5g A8– YE@Kj]ؚ4y3G_ZͳT܏kSSY#60VJAcZf?4_\g^չ VĖAl:?^Dǧӈʎ{pkdzī%:vU_$zv5%yB28 kOL&H gwL+7IO+MGl10I2\ Ҕq6vs4@3SJn2MNW=B@T\`݇9V)J3V Me> v@FqEHE0׮jE\A^m8&}iNOJURGi{{zzR~ 1h@r~=GN8@\:Fz`h1~t`3':AA^=iF= ʀ#smT{HCrz{._SYNsJ>u'?4)ɤ*GO$& ws@S*;g0FOHzcPDzk.~~6}0;=!P$QRAQ@ 8*iP;E£QEWҰT7\sXVjSakKWq.nG8ǙJx}MzZDw-8 ׼!g Jѷrz/8SI[ᆑK[*pܽ?U'c;R@y7Ze$du~V;W!a\EB[Tđƛvܲ #`ESG?#rM2 2@'ԙ:bI=yw⑮/NsR3gK*D:I=8*Tmgj-DG.N/*L`޵g٠Eta޹p({;9 f )4vuC-7}{J1]\̳Dc|F+*WBOX >` sC=n-XqM2VS:Ea-u\@1+Hu\Uu`QqwF ]_$8鰥3,)ÍOG?ʆĮ-W USX?:E~*$* -CX?jt|: ^X3BlRu,Nr_7#DOCE$P q@V>3O()Bޝ@pz *Ʌz@Hn D0!8Dx9f8IdJsT96 ,&sE;xUʌM+?H!φ4O8)Ji|n=*6N+)x!n{kwYVeH^@/M݅45#cT'MrjA!Q@t8"lhGQҘc4z@H4{j9 F>,GOJV@a㰧(`7fA IcDOo:4@yWs!/B6ҥx^kvA뫖koD㨌f˰Z=Ϟ᳞se*ZVG=d:#HF?@gߵ^=m)D=^@+J5~-^tϸ]v<(FH/5?]K vI|ØaeZgl>p:`ַҲDV.xn۞iv_JcU\01^(%-BW2#-3ԹML$o—f;]<0"A H̪z׆l;7^( Jg3 *TtU„nڲJ Y]mfEtQ(V0mòIҗ(?.hI֊)GQE IMTb>QMjDDH?^mȶD<|+V8Ins0#KrkDzO!W5י )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 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 o