JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Dn:d+?Wld8ui*@@gja ,[$r{4KZ3@LԀ ?Q=E{!*iu!"=()2yoiݿb4Ҁh=vߟZ=]DLx\qtIoO:Ffߛzm?*Ο5FWȪ)ՅX MHvԳL(ϩ4Ԁ$\z~< ӊ??8iJc/_N~QB*dgJſ39ݷo3G&Ua)=T^=iiYJ>f枠y}E׮r23R)¢/ž HoN ;n<Zt:E٬<cޤϞΎPg8'[2TyI-F%}|u)ԔϢ)3 9n7ҹB%5Ayu#I$ #k,RGrcpRC3.GM׸y QIG$“S4H>)I;M&7y@C(u,V~s>jq9gj0 r{׍OGT9ǿ=qj5{)(Nipԋ@Ps~KRcN=n ubܞemu5G!#'jvⱕhsXfxx8iw :]֮k7A C;Q`.8#q+8_?RҨ -%.řXƼI>NFGWZz55Kk94)\D^ (ʷ2^Osn[gsbqShzǖ/R??#M?{&#SS ?j Hc[9֊i<@6yp*V,N=*6 >Y׏i#[Гǵ=v穨WH12eOSW?*Kq ϖ?yQeT^YPpF,E|MG6f!b3?J#~GzTvb\t%cf;]=F傌{\fdqJ[HO= D=rzW;CQG3Mex)¯pOsReTWV<\*x8<-F'FkZkcswg⟇r^¸qЎ+@q^} Í^B;g@8C^|>Sp}:\)]fs2>)Lc@ 9nyUV8#juN٫ ɪkyZҥ\򩗯료#E%T]QN x=Ŋ:Hc*pp?*kG!bE+F9FtfJFvxI/Ss[;e̺,Ndݹ>ih:G,ߊ& ZUȎ~ܝLcˋKIc$Hp=2x2rcUxH́1-ֺN!! w~-voڠc9ʜgM*զWOJ`hN.4H*F3կ̅x:ڸ#[Kg*r8⤿=f;]{-TNa5Fu6,}9o5tl$^OϠ#ּXNI'$&2^4pVN3qcr}?Zc81z};KhGT#aQT rsLÒO^*ρ#96;ZOS1+ǬGTO;;|zA(H~_+bZdrt%^ҭVB`ڽy]<-վn 4a>]!4ybÚoe@Ď8Ui>ulڼZ{<=8Ty4]'l:]eES)18o!H SiHYUZNnbJR֚zi]u:OŌԿm-ŽP.{קJr*7#ODNMܘ 3H rEu@XHgo8Sq^${F9uSLiҔ1 `heNX\+&N.P\~u<ּgAZ!KZR"l؎bAk[uÏPkXBSʷ]"Z6і^!YGSڞ{QXI5xNmIi$Y-=*LJ$Ե)nv3,?*ݽkXx|{Fsoc*#TB׶>z뢜msH{9ǘ֢h8'>CE6K唶A$"f04X[FxK#9EN㡢JHǥ#ZRO'4ה@*n3@>$W5;V'⨽zxw_f}RI#>XRCZ%pjn20~dqV43uG4&`bS=w%fDbs󁞕 ` "t;H`VU˅G]u?Z#@NӃZjxQL*`m:}NWA?wtLq1qՕdtc'`xı^7Tnf$D5or?pn֦.dAG+8szCȓ^շDɁv5r$2 vAײ7b(!rsGZ*ʘ2c/dP yewd~=,>>WE 6<"#(1< 6bWڊ~IݜW1ʡ9K89Z$oaY(B0<ҦG=zQ {73>l!Xȩ#FOCߊ$TT|0$`cS9rdp5%!.ѩǞnj]$̤ģ M8$!k"zDREQ=xoRsGO_j͸k>MߜoQzM9'.fP;T2ON;IvOps^}8_]@#$??pcY&H|(l֣s}q:?@溘0pck|dtG]I }I+3BFH9_YFOs֭)إd\O;S r09ج9NR QbpN8b2p> E17QOA[%HlҦ#Jzn-OlȼfݭZGg1+G- 0]3FzV<-֔:lȔinq$1ؤSXJڶasMD!Zɧu ԿcAԎOn8 W ۹/#J6l,C+?X}.82 <P align=left>When the athlete can get his lower back looking great on the box or bench, then he can try the "ready" position again.&nbsp; Hopefully, he will now look like Luther in Figures 4 &amp; 5.&nbsp; If the athlete reverts back to a bad back, you must have him return to the box.&nbsp; However, this time, have him get into a bad position and then say "fix it".&nbsp; Fix it means spread the chest and sit tall.&nbsp; If he can "fix it" correctly, now say "bad back" and have him make his back bad.&nbsp; Then say "good back" and see if he can fix it and make it good.&nbsp; If this goes well, repeat this process three to five times.&nbsp; Probably only one-in-a-thousand will still have trouble after all this technique effort.&nbsp; </P> <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther inX~fc=)2A,֊LWeK$PRGzӂ(.=pr:ȜQczI;U+|Nvi 筣  2њF4wJ8RwoZ>\i"B1SsUY>L)UÝ޹Y06(ۥ|pyָR2?j?̫1}M+{xMkҨUc3֜>b-Itm@AbX w\# ddt*84K&hM(s m^R2Q5Y@Z{tfɖVkhFGb +9when 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. n 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 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