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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 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 abili a positive difference when girls are at a real vulnerable and impressionable age.&nbsp; X's and O's are fine but your main job is to help people grow."</P> <P>Coach Taylor begins each practice with everyone holding hands saying the Lord's Prayer.&nbsp; This is followed by a thought for the day.&nbsp; For example, Coach Taylor asked her team to comment on the thought, "Your character is your destiny."</P> <P>The Starzz are dedicated to the game and their coach.&nbsp; They are excited about the WNBA and being a part of this great pioneering effort in women's sports.&nbsp; We thank them and especiallyoaltender</STRONG></P> <P align=left>"Strength training is one of the most important factors for our style of play and is essential for building a program.&nbsp; In order for our program to compete on a national level our strength and conditioning program is an essential ingredient.&nbsp; Our strength and conditioning program has pushed our players to maximize their strength levels but has also increased vertical jumps and explosiveness in power and athleticism.&nbsp; Our style of play, especially defensively, and the strength and conditionީ\z*ou0!I#qo' Y@咧ҌP @H=FM(é}@RP9+[[1>-WPyÈBTi-汦zmpޛM^zHauq)Ȏ=Ry|X;{Y-d,Q+|-DO*,2"@| 4;O` ,hҬw=kO%kWj2IO**Bݺr^ (S*ǟ,OŌLG?s<Šh39S@@dk‹Ogm&yQOJ:D7Z3$ۑ@';~͎W~%rpuz_ O 2~]̼kg|Y >`ܤ's\9 NA)F9xxXz>=W0\Gs*2)F[85XÚ1ǽ5'ZDE[\&ժ?@`UQa@ ,nT S(I?+}8'  OT*,'S5\ @ʢR,>"ܮ2=ѿ8y"/1NÐ)0I7\ڗ4Sw,ȁx`jƝ=,7_<&|$nɟOVQyVJכѐ:=Y[6dXSKnƂXqD5O4Ա"=f=(^l ;cSz TV7]؈{atI>Qdunɨ$Or H1I PBAgUX"-5Ā0~YVYTO̱B 6Pb,~J-n*NI m12<'?,wz=8wUmAK =?_p?552܂ՎސF<8 -l}i@KJ4cŹh˒G)5b2Jx%2\xR|9C 2wЬnbJhHΛmfD)rnQL2?[~)c2\Mw3X^piĬp(@+QvXM*Rh9exA׆nĚM;Ie"|XcK#A銊 |+_^)e#vJF >gnӚRҲA[lWU.G {W}FVE 4vºkǀi4qr,N۝KXP~kA+/ $Ђ ։ɭ˧@) JU۷"g56%skl[H% b3 L|Oa_9 ٌl( 麼+ā҈Sx]^ 2D2({O "ƓʲG|a3q47Os*GKpOiCVHL6;͚^,w?>]dKW 5R~|妼ko8-P[ۙdx5Q\h}~hKv܏?m?[̇VO drD?=QȁEӼ]Mm kuzY#~>Xd#Kej4nCUJ\T6KV})Xɢ+%U'7r{ }0.L!poXD2 c^w9-iL<# Z]q|g԰EU29z|./k,e]RY#e!RW(O. y{4QaeKu ( zqPY;&0B)n qV7AMm;nT}$Q, ݾ\)[hmOށ[I/9T2n\_ bQ}kX{ڃ-N>N XJ#R~/k ȌhE#F q"('&ʇTkeԆHz78*ׇ>y i*Nh jo ʹ{޽Єw:}v,7×=iM>]Iˆ҉DD89vk @i^N/c(z.B:|[X]~B̙MX e\B H ì@ vG7,$7PQ 8-U?0%D2Ų^W Dd& Ue:l>.J/CpKCo?Yz[m}kך=ؼw"ŒXYTƸSG[8%έ#0I<^r}MO imaF-8V'ij*蚄Z/H+ĮH^O