JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Rrvj;mNsYg9Nhi :$k*0?:`0s=jSLu r3t5PIsT4nn⤒GE#$1hzTChd<̺Y.$ycջ`H{`)y%' ҡe٤YRN}\[pESJxUH9M,xsL)L ZQDR5DgK#b 89y*Pz'$b8 ,aI!Ux^=# cs]/|-kIiZVYݎ! ^_c@s#$xMj"]ʡ&l0GTqڽlZ)ݏ7o°|[iZ62H2vqɠ (Y, y5jK=<1ɟ0gJR23pLv>v^#Ўcms@iVVkq"]]l?VbϨܾ;kѠm $e'h5ڦR;[Pı=@xWy6?8ULݓ7}^Mo֢Q5v5;o߷T4v<+1Oj(;woJM)OCn @+84#=OJeN(PA xVV`"y \$AMkɨ=0ۉ‚rI+YORqz>(Q$_%X #؍pߊ R۴m$dw`Mƫ^OҞKw hӼ 8 @v|VԄ(K}vBkӼ2=5"jo$w)7 #&9̷tL\p+}=fLNarTIbՎS2?ZG)rU\M]杩=ux=A\&\[j糑d0;w g\VZ!.LP/[K ϳYKjZ($vڳsa]mƒG0 qiuFH66]u#p32U<]г&0>=FkٚRy dFhL!Kk& B?J}ý^fbCkdMTJIK}լHO $POUUZrEg-n&88/ZǺ`Is իZ~CB䏛t@~\8n[HKS]'QˀÜnheΆ#¶#(Qڢ_Yqqv|Ax~h淰kf8#caQۖHpG~ zͣo9e0<jp%[lw~:tL9s^ oXhA<3{q}[^ѕ/!v1H8Y6cR'֮u;8>1Rv#jʓHae-)*ʧzVw711y&#znQAF*-7oߟ~I+hvwUb966zP?S6FsҊۏʏB3H0O< 9\ sX:w>Tĝq>Sc@sgOܬj03OZz րzb_?,6H088Bc :nىFa}N(,,hT0Hh8'xBO<+4[Q#tvHvsWa$2bNbIH6kw|ڦ'-mcH8I>Ͳ]YNAҟ66$>L oqJHuv'ִoIt$1,mYPdq\OK@Wt2(^f;xPJ|C<%+?SZZgYAL>~Zcy zҧ~o07oc=w0ܓnVE<ן|KЍrlzmܱYZYsC; &< E11I(wX4zұd.)c/(PxgEBh; kWrI0xEdw JCR@J)`qaQjzSq8*ޗrWXPvt-Lm9ʜc Τy&Kboʲ$p>-xj)~:$(U U䐢F#Gjm^ƹm`7[hPi$y''1(N6H [xbMFMӑni2g4!0s)( `S@ ֭.j7a*m;*M#Sz}EkcLU2p:*TVݮYq׬D.džuAV-bT*`TK C$A>ƀ9 et-5C "1*⤹?v\BֳEnydNՋ_csQb`9z^߭5}Սvc|kv.Pۣp1@Ҟ8?_JQs t 2nyO]'.>dϭT~Ch en9=&|rv%Tu5KePBҀ=PoxwO͕̚@$zVquwxWQlap=+8Z[vL ߵkG 0GG!& 7qO:<>n("P5QލȀEk{qav* ކf)}Ȅ![.I3@zfl7z5ͫj&o`u0z?#w2sVv'AO"*@=*X@8sڕEŷI1rp = i>Gt7MFl=G I\3 "5,i{~DIeT"^[5+mirQT<4S(=j?Nӣ(6$g#^8k"\5@Y6%.p[:]9eqyB\DLsAQ@3&tt%Frc=딶X% eX ";w#?I{))x|UX0ĺBmIJ$`npW+=>kqsTo/-d)0pfK( u"$# Q+ua'Ys5‚:p>7v>Qqn! +k+ȥP8' Ժ_\]3ā"\Z]+p@9mIiVRNZ6)Hr8€[mt0DM{ ȰC۽#UeCO7ԗ?uiA#?,r󉜩ED4s9|EsP(fgֺc20Uj.4nrf׃K+.`D^K+g9G5vQ]pzMhA[J1fQn8Qsi mh! q֭jVQiw0]&W jn:yhn`?֎ o! "s(l=/[CcH;a@y~u][}Qgiٲ ?quEb@H`dE'A5ErN1F V>R >SW!tQ>%8Gѥ1 kko?ngm. +gy?ʀ=@м?oDls-up 3˹kbsZupI5^0tPj== N . ur]G<3_G* JrTC+䓂I5QP}ѻí@qz߬\dwڭiݝ\Ɖ|<\ ɞFfBKI=ЮSтhPpJ$f6pqCp2?V;ZƎޜR=̷zJrrLW LOV;1$~:\0܂G=K Uiibx 28X#<b{vF0Jd!Q*$p&gٖMk=؟ĚWVCCq>Շ="y40)XӏA@j'`2za.Ai4{B%IGjdbP`~&_ ~ Nq]vYa:-VB,N6G?/20iY8F[y񖙗`;V<RjLzLP.Qt^>;OiFRhzyO~ѫkE#c T׭ZBFstbYG FR&|zEd^b0 _5|MTezBķr7JGhS:{iMǞMIeuY啷HqPqo,f( ncP@OOn({LT=qY- @)^r?Z !" V #o($ɹ "|skѬek q@Vh)a,L^/4=m5.]b$`+ۡ*B:QW|IT$]AlP<Cti& ֹ;2#aa+CV7 gHps@<G$iO:l׏.t޹i8vni['(lx Ms $ 񌌧J,sJ?Z_ EI3K˳p\;M2$6mT@ͅ$ Ղ)WpYdkռ\\\ ~qCk*e$ݪqxҀ89>`g,Jd5~(Aez!A*.x4K`o 8лT׊c`LA rGLi%>KNm϶k(9#0i]Ӆ}$O KUңCʖ,𮈼hĩ J$ PK7e5mUHעsAƭ='H)Fr@~o[p6eoҬ1ѺŒ@8bCmd\b3ŰaΕ Ģ dpsEfI<|vd jfvlvԪrg8nf9i3/,4& O\`G$9 :Oqj7bWʜ dAरt u 4Ɍu*QީR*J@;*0%s(#Y\]*q樨;vi$fyf$JU)y8h8;#֐*r{O aE7a;*s(09UH֣HsPƀ%UHzs)5R8+R :O/#u&c-sAA$#ִ9 8+P_̇9jP+O_d'k% rI$w WcddtM; UF@'zҔ m\0AV`2En1}@fI${r(]rWy*ך(RNJ Br;ykph䨸:5bDex8n'S*<"wzF 0HM:,jD{ c#`F+V-6qFz֓i/x ּꬬmkuEn` lG9Zf5o(Mdxovw٤ݸ C=:ǞFHf nu0e:{o] $ ?'֫hb<_,Jw{SwsH2$~5߆*@4vۧZD q ~Wq8jDZ}! wqڀ-.瞴v1@x!6ǵ, Pp~c;=VU\a&x9iV׌i^D n"$aI8n#s 6NĮvsS6&֠ܶ@&@3` 䁟C\q}I$\yrGP{vCʸ=kXʪÎzX~-Y!bPF:LcU(iQE vn{M- hG (: F`Eza& r{(#9Z"Ǩ*ɥݒ.-ᗱ/$dގo].x!Emtؑv )0 EE-ètPSmwo1+{P$쓰ݩ\Kvۑuk(?(]$F{)9r 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 athletes, 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 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, the athlete needs more power and should concentrate on power cleans and medicine QIU (C251ZIr=r>ep;7cmsO4*lzJ(Ƕ-fmŧ2-$ߏ>Yg^G,OE|<jb(^G~DJZi64p8#'VLN1%k$cfmjX5M<_FX051גo4i+U) Lƿi2?_0ɚNoou<_Ia"/?v)(3Ŧf_SiB /mAC=Đ\Jk0c,@c6y_g x8'WwF{j/=NW\3x%_&H]H(Իu>s n SqhiYM~@N >X7PKyw~TRI,(?I mɟf,V_|uc w1X]?ݑ'H7>o/-*TEv3J֬o߷Oٺ9]_T֢YVnF#UG;Oex] It}"S`բgPԢ)Y0¿1[GyZBT*Nq4_{N@%݀[p`bE6A 1\Y y?Q/ډL'o4ZOŨ,SUnX%*9~nʶf*[$ZVEDHyzK+My<>ޓ]n"@\pMF,vz Ӭ JW.=͚=*{Hd$#s2r7cO.:!Q|-T !^k|jUʾ)~V%Zr\\J'UuU',?H\Zӯ u Cg8mٽygx$O$wLH<˪_W.ڕҿ_f.}[6SN!#OW#v>AEyDrs6 ,Eȳp^]o!NOl!zF!hjjw Lt桐p~M}VIt#ڲ} ܷ0UJX$1i7ך|~^m> Tȥ38J̾G݈muĒFs9,X~zsHdp*O#]Ӿ5^83Ђ΋ι/ ~^Q"CPd8h`5(}96{{m^Fkɣ)8 Zۦ{iqgذ3]Ko5LSKx# slxr$25q ] PA)G9ve.9J\V14* 1NT'<0o-{1lHcMd$ϧ{wq2mH_ [Yn l@HoQ)Rb ׳Sa{hr`҈NL|vj?<䷛' gTpHQտhH\]2o"^{Ѯ$%c7wRӂY\r)M&SN܏ kRm!kou9,hUVxm+e[m5Ku9"S:%1<АqLBoO(ǫ.H_LyQo3$̞ fk!}?H7UsWާboӏ/- 0HMiI1qW .?KdռݨZTEs<>2SdY]7ԃSP[$"hx:F?h9]멧HZHdGGUc.j'4_WVNFi#y}_/j|ACiU-f,VS1y_i,STO&2k,hAMf Xu,ޤ2[HŽZ$OWU'?'Gsh4m=VF].Nv~&[̞uk[{Em,ma[Ir/RtJչw0MʖQX%mӔ(сs֋k:uĞkaw7 ˓$7^nf(W]m<`5<2DͲ(7(g+R>!Ѽ?W4o׶Aoՙۚ>5nHkԵYH.t8>%_g/~O8o۔L$ۈW{B-GP{ƒq b>)>x+B5 OyQ ŽYP9 #V?\$s_C!KJ;*,^Low >C'ۖ94ҼRڌ̨M۵oF ]&"#wC\s-w ٕf(r -+y"Dߗ-}Z#(. \(yH|?k"ΏqXK$pܷrP9sطe.o`Җ&`Tg Og*K!aZC!'M$:I@'Ӯe[4Rבn@GL2UKF^qm0q"ةHhSvx3`k74<_ò*?;i&K !Ub-nXw_dg8\x$`,ͼz"u)$Fh z63 ,zݏ|G<>G{}B d&ydy# Ep_:J_q PMCQZVQAYP<2{љ@H~ivޛkջ75$y8-Z +]yMvҌ$p̗?>7N(>{gف$YPJyi&)/~U9 I]WD;6ďڌ~.o>l}ܭ|;yyUEFb5 2'80^3m$pzdVHڟ/ ܛ4{VK)gq1Rw^&"ҴOfi}7.e1i$r1"?j˘Sԟw9#Iצ#ݎ ["S=J"RpEyOR -ơI.XG_4>q-/$xܳM9 ) y-~qYNhA;Kx5>&EwjzboͲ:)E2T4IKmB-"7ttth>)gxWy_Z/<ʷ-Ǥޜ4DO"I7PKdҧvmiRq+1_͞OUcsr[)E" Fܿȁ0?ٱ1aи˧ر+[y%'%,J $!Y+fk}A&/OisѓFH?&{Wӵg6|ɥ-HFIWڟLYs&(Tw?ǞSW.?K_O!r{~z6 oƶZv v#0K8P3""󕝺i$ b6'tcb^̮;万;'~XyQ2YZKN߲cJefCpUKIJ#^E7?2Myzq+-_n9r⊤|wS7K?(ҝTIb^hd$g(ТȊlngе(SDl w9짅okw V2~+E_Uf_+3%'o4\'[YJPI`GxWƴ Ƨrq@ʵ5ݙK c$[V9fRtt#ᣃLV&t#spXs`}(l$h ndң8WQәΥ moF!Hپ6zRjYyMrl^(ڦz ;iWPXҧ95>%lw }]OˮԆP 5(:H%بv !An!+wxR!Dr,a-au**nTپ3KF(S[4e+XzT12J/ƽ(:pHF 4t?k2ivD rX9ȃk(}@#6QTX$*H")H:We{(s֧fPU' ФJ, ;"hLZ>i٥5{) RQ ľLG<~(5V@v? Y(ocJ6}4y镭ܷi![ae_ܴY]MWъ+U,@n>LS84=#vt@m _ @C (,H~/O ߙ0Ln5NP.HA5/!Ox`J~.=8*9&pNCF~|XZ<)73:IcG̜bDL5z-zP91&/5 5{MC;ݸC`1DrN0NCd44!py)No~i`+1*~ ɓ[4»_Mbo6MiaEp&P<sa:sYt6dq?+uχӊl7Q s~#RE).*YYMvβ)= Sà>\kJPA4ΎdUOo9ɦ8@GjB2<×17TWp((;ǍEHA R;` ?-j^-^7[qV,?g|s}m2٢Yc d#(#䚯"q 6`( MIc!Kz^@z㎱Eh;TdC!U/ DG,q E4nMrNI4S Ikt/5bZIB l4=4kүLz C[uk-/L]: E;I@tYgA]/2qζb{՝-8/H7WGO=3q?mKBDk˷8K+kj5kAaz#Lt|DUcdGfK{G4" e U9qZ0֦XO6P|B8$k53x ;9ctZ9GgZW6SW) χ"ꢑKN:KU}wuѬfHR7Re;~HyE|?4_Qy ,qjy0P 7_-z0$t'EU ON(Se,Y|i2O^wpq2y51BII'+Nƽ0#X̱\h`.ՍޠZ4߷/%6Vq{?TZB/a?3ouoi) {.oaLݦf_Q@