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Creates a sense of belonging to a group.<br>9. Improves communication, which, in turn, improves trust.<br>10. Teaches responsibility, which, in turn, improves caring for others and equipment.<br>11. Allows them to see how hard others are working to reach objectives.<br>12. Teaches respect.<br>13. Develops enthusiasm individually and as a group.<br>14. Teaches athletes to dream to achieve.<br>15. Teaches the value of commitment.<br>16. Helps them to be organized (dress, etc.)<br>17. Develops good decision making skills.<br>18. Teaches promptness.<br>19. Promotes participation in middle school and high school sports.<br>20. Makes an easy transition from grade school to middle schoolcalisthenics, 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 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 mosse women today wage their own wars with obesity, underachievement and low self-esteem - all factors that an active lifestyle and participation in sports can ease or eliminate.<br>Considering that in 1972, schools had virtually no organized female sport programs, Title IX would take many years to put into effect. As late as the 1970s, girls' sports not only were neglected, they were often actively discouraged. In te government publication "Title IX: 25 Years of Progress," it was cited that "In 1971 a Coneived inspiration from above--iazz trained there, and Greg and his BFS staff made certain they took their lifting seriously. One day when I was working out Greg asked me if I wanted to work at the gym, and I accepted. That started my relationship with BFS. <br>If there s one majr struggle Dan has had as an athlete, it s with his bodyweight. In collge it was as high as 272, which Dan says was pretty solid because he was lifting hard. Dan was able to lean down after college; he quit training from 1981 to 1987 to concentrate on his career. When he got back into training he allowed his bodyweight to go up again, and by 1995 he accepted the fact that he was fat and had to do something about it. <br>To get lean, Dan went on a low-carb, high-protein diet. Dan s description of a good breakfast:  meat, eggs and other stuff. A bad breakfast:  not meat, eggs, and otherstuff. In a