JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================M" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Ԕ( (Q@Ҏ((((ގ((((⒀ )x(ERIE/qIE.}i(w##%#Ғ/dzRQ@ ǥ%PE%QEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQEQKfJ)xzQNN}})AZaRhށ E/ )N(‰REO֌O֍G4l_ΐ {Qp-?FbV8 .ߕ9qC*$?SN()lg(Xb|~T5;N?)=}(X`T;))zʍ,3b|~Tl_ʝ?ʚUsq@X6/E(z0XMҍҥawqIH>nsEaZmҨg.܏J6mĸ{RĖJ A'Pȿ!5&Pe?!Jdm`GD?z ßҒ5}YFѻ)-mȼ4OͶ8Y)Hٟ.lg(XcE0ۦ~anjWhZE&9Aq,܉FȠ,A=[G0S%=M`%稠V#1 F?ݥ""ږ$ܟQNżLCQpHd]<@rqJ6Gu' .H\,A?抓_Q@9Gb!FZX@q' q8qOFb !#B艹!h&rN8f Ͳr5in ypf)Y JDpzbȻ&.B%iLʘ"NƭI(% ,OS]LfdÿxQ2Zܪ t9a`1C);*`v0.0` $Y~θ|Ҵ0Q'"(yX]a%qc-GʑSt8$[?4DaB|QJ.Pq昜{HIP?EZB.O+-$h1_1'Zi.J9۞ŵ25G|`p z'g!?20ȕH2&\:ny$B9H~\iXl?b~߻f}s|D4$n(v_i|38S׽0.x+>3OJikg~u=ҳce΀$$:&|)eln7&IiDa4 ]G|n" 5SNd(g8 8i|DD!̊F&^zbت˩`gOiy2$cʟSCҥĄNOƀjPu3 tQMBϑZ+."9񤸴cxU!G$֋Wsh}vu A_qR2۫ N Ï4DÏցX%Է֢˼?Eai;B1ךzۅOoݚ?t-){X*くNƜ>]t -+%܊ XR'OFK8`Dm==h,A!f8CK+KrqSnx+.RHm) :(dF=Kg2$"[Q?ձ֚s6 z3.X쳝>y“.-IhC-₉6>->'W+w772[YƱV$M2ڤ[(|͢iS.;hTP8\oQ} QsQkՍhKsG+$Cs 4cjj-f]X-ҋv mi[In7~/tIH^y\®-af7Dp7arqk1b{+DWk/ b:rd32vB%yϧci[R~k&[(Q#9Y#J_YAhDws;)W953t j-*:#{x8¶SB T1Xnm ,z0Gka%Ә9);%$dknFiſkQqnj\pT7%xHf]haI;@3B?“e$}qFvI#'&vWvn%F>߇oSW[@ue,T)nrǨ&Im&oT.m5p'9*tilPf~Mv.gWi&U`8n21Jj!pH#T+]^ neWvr{s]-[+{S(8@ !nUUyX|29 ֔|NШm?0xz9va :t8ZdCW<&&kTϛ|tϯRX?5<~B6'qZ_Ok> 08&Ġұnmk#{?Ӓ&c T#`L?_ KIy.DQsWM-Jz&jZYđ FߞMuZ=FH,9$qiiw>+o(RDx}+>}6M*>C\t5I<ƺ]EvO-G[ņUߜL*:*/ <ƱQe~$&j"=nִ5m3Jq<Vڍ 1ʰoKջutiVdJ2Mkhe}lޥriL;h̓62(zK7DFNhhpT,F>]@fo>OZ_1Q7#+-l5I)WlJgt6C('ֹEuקSt3g,bNvM~ [Mp{rq g5\ڬL}14{aJyc?%VCV]),7Wy8XJAE\5[xD#e_jvwGpn k6Mos X"sQ֖BW7V6 G"gM mp"X,ݻv K J|*»ţ,jLbW2h)QSH]*%Okfq׻ylbF%c+0Wck\b6-#TGd8jeY<937R ԓZx[:_h9V8fxy#b:=[Ȉ߼{oM? ,O@+RQ6r}k>c/oX|7A>ɭ q2J8U>EhG)'?LL؈H MB1s֊u 4cx9侣<.^"4pXG)jxakAX:g#ZF 9]g ɫk[Zv3\]Rv 8sk{yRpI#Wmq~o녝? VRO8khA";55Y'Xx_Z}Y7|X8=zѭCq5.rU&pOd.OH5+h 7UIW 8DG"E  HWE+սڎǎhuޫa!d򗙞>9q+kZ+z$-SQs:u;I-pp S֒ʾb#yĆ1z72>Anj[ZH y"\+Ceqyyj2D.9WPpʚ]|ߥK)tYd ˷ʽ,v2Ke;F m0¹9P? ^U͔q^=ZLwI3uYPSg PHsLw 6bF*) (Wmɑڢ ~`(WR#ʥҊw<Im5A&7}=۾|҇0¼Q\ApL[bE(]@ru.rŝFOnWNk=YU Tu>-GN ~7+ccEH)FF$y,"]WI:KY\N=5圫ȸ#>߂!E/?2@ Rýfإ2>- ̄v८ c[ie-[fb^9]'^h:L?j'&h9XuŲ:DSaf^?ZM+Xw hu.'p+ 9UC/{TArXp-Gɩs-Q,_#͠rOGtɞ|mSxFƾ6 2ĩEOxb .0GaUFRfێ;~U$N1T3=Nm= 2\)Aaޒ:&⊭+y'UV`xV!tiOx%޾ewIح@>Ʒ>&xGADGְR>wL>Q$~kq/qT2Sefc'xOD€d$b_xS_YqG!3AaOVյ;5 _f}GfnJG\ljkge[[wlcջv\Ugm־<i!ͻjU-@U]P[xn*+bB~$6O֡v$=*d,foBO4 f=Gw(pF : 3M؎tܡQOպ )=uS xoVp&+(Cv&\Y.V\?AbP}!084)[x _^ja#L> bn;2Kh `0??J'SŐ8$/@x?ҮsCƳ@phKfr}?I g+7M,bz'Ljb!>p Z/SpƪHgGStׂ^_Siv ˙f)_֮#:v*DKzYZ%)Cqv<`КHȊ o; @y™$6:qI5 QG#85%Ċ2ji]En=VQS(+cRr#tÃ>hp"dI^D\\;[ ) N2iيP8hw )C*pH#84:,t_;)bɪqrӒ2qr@*=5VD#=4ۇpCE vn:jI'eJUͬ ĠQ[]$Bqu?lʢKdsޱ r#Y #t7X<{U*RJ$$Ac s[krwy#Q2ʴ;إ}'yRJY4 b~paWb~F(:w;8,ʅ'`#m5m+qNzx7qT \Ry@FU|r*v4eOWHNs*5bdzq8'Q?$}C+ 02OzBqN!:Jj9E/L1cbuSa\{Q:g>OGE1j^EYaUI 6HHt\ VDo֣<ن9bIp;(`Fms TwW,68WdŻXpOsV r𳓀JoLTni"9$Ҙ"(j7}?8gX¾ј(>õطofmh;<֧̍dcN3ٴ3yef#Y%cٌUG"a4]1Tp֬Gk<ЄybU9:w.eX"Czt%e9 CxG26Om$p?Ny=kJ(ޔU]֘\7ZQuE>Q\7[P2ph"DP!^94vP"2(`QEb1;Pi 9ϥgd~Khko`2K KCViHgQ>SQ\; =A5gs7fѸ$4j1!=+FL%!)Up2=? })|H-c/9U e&&M(GzSoR 氮 ϥtn@<|Xm 6>xMwQie lbnV#VH]̃ V]GLE'I enOP8t9\ԋlrv5\.jX $jJp;L2tm=+E3N*eSBfD<$4ˌeEzU'9o1ĉ* Eried 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 callfrom 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 excl 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 s 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 volleyballpayer will want to achieve maximal jumping ability. If the player does a serie 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 men 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 determin 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 %HQ#;Ơ660}yտHVQin%|/(9~-|#ZålPFz~T'lo].O3aM3>npi~"piɇJ뚥֖h=~bQ+*^Byl.F-J ٌt#F>zM ķ1? Edq|s|Bީ'USONr̻ko< .$،h:+HLyY[D<ȏtNM- u!;xD;b>[Eٶ v1K]O..[K"_Xg.#pC=(d'VL }q +ZO1[t?I5Yug&=\Y'Am0!ܻۖ"^'ICjѵq[CoP\ 79Dv :1Waկ{CG H¼l>:+"1Z :W:XS, d [oOmkYF6$s邪 lȎg~_yJQ1