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During the off-season the  skill players on the football team would lift on Monday, Wednesday and Friday, and perform speed, agility and endurance drills on Tuesday and Thursday. A major portion of the Tuesday and Thursday workouts was spent in dynamic medicine ball exercises to provide resistance during traditional calisthenics, especially those designed to work the abdominal and lower back muscles. <br>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 fster. 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, athlelong time. The effort that goes into achieving something like this is amazing. The coaches, the team and the fans have all endured so much during the past few years, I am just glher as a team, hazing does not have to be a fact of life. You can t run faster than a speeding locomotive or leap tall buildings in a single bound, but you can certainly become strong enough to stand up and say no to hazing!<br><br><br><br>Nuwer s practical suggestions on how hazing can be prevented.<br><br> Help establish welcome programs for first-year and transfer students.<br><br> Reconsider all traditions in all school groups.<br><br> Urge schools to take precautions to prevent hazing on team buses, in locker rooms and during trips.<br><br> Get involved in the prevention of gangs.<br><br> Complain to sports channels and the news media about athletic hazing.0dsWBt7؍^ޛvrf44oי8qT~c))“#PwJ[;3lc wȑN/s~oT'lX9n+V5åՊMd!ۍNcQw9KĊxRd26ݏ "}CbLǿi(|'ha yFED1w|14C2'OvU=Xi$CIp2&(n&/D5]{.n7A@$¶Ԣ2->40Ƹ95RKHV6XNA_1򤡘\)CnQz6S)e m/nzm{_9?2s.p ADI8Fچ l,GbEz,gj= 0Aw2x|򙹂cD~!ZЏ>T9%Z#'(MC,Ću1(`vyFV?7=?Pc78oo2K5e~L~8Ʊ"Tvz e?h |wz 6Ї>]SvZ}QO7)g!z{29Xa%Ԟzlt#Cޝ~Y.7)B }thjdRHl6t907 [1m9T`?N yԎ)*ɚ iΠ rA`0=@K^N^qJ*wn瓕A($yGl=$PuX!N QX~hh~2&Xo*v !9e""ӂC8S5B܇\dEC-@{Vm% wV/R]}G%댣2xiz9\?+6Gfp04aSZz?؆i;98v%^bVj-~gyn%5yX?<2׵b"!"$>' _Z~guʇ Ě eqIƃ|iD~ndr'ÐuѺl2buGV":OnH&BX1 U͞3&2ysFoiZ ~ /f$$1xv%5fy1\ͳw-'thݎ$|l~ī_5+de6N&] b`_ے9u9|W=sJ; Nr7'aS6v@nD{Pkm2N~dOV9CN#Zw9{%eGA`T}d;Its!g.cTP<vTӐ v#@v D$ v;p@: ٍV@4 P5j7v/uf JbDSVrMqKoC8#A6[fv߭~P 4ȭ)Ðpom`ڪW| u,b3SӦ:Y-{a>{phL#-$\ % >qjk)?ˇj՚bx/dn$,IcRے|s#1V/G⬧lcTNe8j QkxbiN1JW R i_ɌWHei\֝3*zuΏ(=&1}rYC Ӎ<{֞; 0mX"KS` jyze4$?>C_KT+zP ;qPT֔\0Ҟb } m$1]HtU&ᅵ6(Vf; y:@4aZGS®vEN<Mh;YI1Kמ<$Vn)[Tփ;bJnǮ;kW*N CUXҸ C^PH}B@`05[S