JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================z" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?[*!# 2kKNan. ~q53 9*ަSWg)O^h7緵;W;e;SM۔kw5"\0"Vځڟ2[z4p@Kq?ZQ7ۣ=iPA\2;Q-ˆ?18bN_u#nh67:YR(d(:IQ}^d|VTjH*~c'&Jy5 ^B8Tbt"9}+aBa!RY|^:M~HoV(_!K?RmlM;Upޯ/RS.T%јsNM^ ǚQ;GPz՝%=ro\HbqQ Fv|Oj;+#7oEsK=Ā 6E V#a-qV#Z %Tm ڒH!oJ2[+_jJ8D3)v]=qTg\ޕBv$SjxXPG9jaEUcYXg8@~ZB/OJK0:Cqk.FeKCqׯNDH(p5Uݝmu-:Yr # ūFkB"rB:YY!pBcID]ΩE]#-Ċ䁎rs]-FO^޴pjDF:Ơl,jN6WQBB؅oRMoȇsp- c63H78j};JPY\(=KdڽᎂOȃk<'PW:_ x68nq#3q]DT8GJ~vbpqoغ)W9t%6n,,nd\pq\\%Uqi_,I((H9Zx矹3 sAEܣۍ/G]'8#JqvEۮA?WJq:]D"ӯn|Qslq xeȈ'2¯C]P!ک_gizWX#mIYמ.ojG+]QǵWpc[WUln%s)"8_L xⱯq]nasd143`hwi}i8?֮O m -Ns[Xt.'SWcW6)7.8=EUg߭ h+Ͱץi[ۻy(T- r].)Ȫfe*#1nk$l tG/33zR@U2 }k4 1z%|p5mnc`dz.yt^{VXJ6[S `O{5c>5Ct\RKjcm-@\q{zi2Ŵ) z8ug$[;Fa]xҊ[Mh6ڲV@<$oVb#^;.uEt*x8#kWU9j[[*/C׮y }?JRSWu1c}5]H8>Կҥ8֑##`GEʜiW܏yzBs]V@*$ oUP"҉jp)Zu?獃N[8(~y'y?uE5xL$3k(="6.o@)r\iGs[\\wokTif8}k@v#qKaBrԥu KDwFyCy_|4ѣy]SYn[b+ed[8N8obeH :˓GXod\goC*RH^je>WΝ2zspe0 ۱/nۣU'nvċ2Y]]ä2yk`oig)J{m:" $`zu5ƪN,Xi2x{}l1Hԅ5'b`5c= 3+$xcOS&Js4 x#?/f[#dFpyre>Xq{T- !FH4* shqqS}hb\u8qNGDrj]xRr9QƠ!GlsOQ nGZjc"8B9c=ado`x^Ɯo'>y{d) {?wHV')#9:VfhZݼg/v-W.Z8$w6qߠ[[琒y5Ӆ4R]YN1ڱUֹXfy 5f8-cIƜ$m]u‚_G{2I5^s9!犟׆TE9BU-bege!CFP}DZ+;!FhZKpG[&FcĀ1bBm-yg]sې>L,!fި㞵ˉ/gkZ椶G|?Ցo ԴxiDzֺp<^OfZH;]Ns8=UVf)537ުͩ, ݪK$he ?,y8ZGӚ[Dlpi]0bhY7#9jd>%#5 ٠k%ȇ{ryw 1I!{yǡ> ® y$ľas4)sK)6fE0yyH<P?q͞V@\/BZ< ܑ1VQAޙȦ1|w2!٩m;O^ @ nrON;Ԅ pO^(~g2I|vOG6 6 @21֐H ud^E+9*y%y$JYP!zU-ٶ9((ByP?'g>)b@dE*9lU$FRJG[03W)CC=kJ6z|Vc5kTFt1 hB@I;rO5Il57X}KP]Ѩouʾ|b~vb+w9 Ĥ(sL3D,,giVf3RHbQua,͏ᦉsq'߀JIMEyNP^vyDSes11vf6$zZ$Ɂޘ /MZ2zr*O1P7Ln\N#ǔzyn|2>W=N1Bl|#w-rه6PxPG2,{xơo]ׯsX8")=fot@JʲoP'!?fOUnqunmrߖ变xP1T21ITbnf'_!Q.veĆv;C Iڟ/ʽ{R*/';v! I[c?z 10D_IQJ:jpfy'TCtcut_}ښQAxv?_lzUX>*zs'"p:իy6M/Y}Ez>*(.ݐ@)E7F\#Ιi_2ZKcb~>}%cPU_Jmm SQsҫ+~!̱~۽ǔc`U $9x=3ښWXpv: )ɥ7`ј.);]mX)*֭k9M_W2O*fCa Jt߼lc'/4%CB2Ƹ5{2F 8ǭW} JsTF/o5,GzxVtA\/Smk#,{9 ďqx)hշ %$ٯo jrchWvVLnWa۽yԷ 77,xs3ER- da agoJi{-^OaF-dY[ȧH9* 1U*VVxvFHe F{ ;hu[{M+<`hfߌ_Ȑ]HUTCWXdO4QI7= r?ETKs\ny athlete who couldn't Box Squat with reasonable form on the first day. This includes girls and boys from the seventh grade on up.<br>Common problems encountered in teaching the Parallel Squat are easily overcome with the Box Squat. For example, the problems of keeping the heels flat on the floor or extending the knees forward or rounding the back are almost naturally done correctly with the Box Squat. It is also very easy to sit an athlete on the box or a chair and get everything (knees, feet, chest, head, lower back and eyes) looking perfect.s and will keep the body warmed-up and ready for serious athletic training.<br>Let me give you an example of the value of adding medicine balls to traditional training from my years as a strength coach at the Air Force Academy. 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