JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================kK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ެe2mRӬ9TWa02uʒV=~Y2繂4@H}_9h?*հ?tO`10?@qJF.9_)VL'1JjYB,.VI2r"n ao[I*UI1eRj}:_X5KDnN{Vlc2sTZ6K=+=g -A݄n~P]A>kr>.Ċ}鲍"/&yyJ,>wJCDRoAԚ@hkx i΅Y=Q6J0 ïogVkiUO Z8ڂ{}2kA$ߊdWHdTOktC$Gg2 ktChcHXx飿[9Mt_:o9$%MNX؋XYCKmc?V#Vl"l~TKwp-AoL`5/4-F_P*v\Êf-7 Wڞjg=?--Eӭ^O.(#iLͰaSۋ׼؈6Hm!wo?ΟhOj"nr<:%{ As)dzJ@w( qߛJ{C2E#uin>AJ/ZnV$8Ri_>g.bG *WM 4,D9-qRE|[W8XUFHQZ6 ,M͹or:~|5>^Wh'wpI\>mww^ʱH$xC ]ExvX[9bbG8,)H^E2Ks#P|>l 4k̫03˟╹A ,稜I&~lE2=}kFUHXx5T,„ZHχ֖ L 95z4[k^x@3;TZ7Lޜg( ZqԬ+vġpb=Eywq ,x;X\Y/,I'-OSz5mXx)7^5m1P{us${ӃZ4vQ~ھs4s_7Uڛf*kkX``<yEovRZbj24{"(`!=23Z:+׆Bw٘Һ]Cús.g7X1jT[)"Ӂ:t=kƓhw1k!$^@~@! ZGm9[ϰ0}lU-N ]@?j+J;:Av$5;#GK 9h۔F2A^d[ˍ,'3=\>p`Gy zVאiv'̝a}C vÔbAc f?W?Mgv롩 oCKKi֗RFyv3׽OV,ǜ>)n0$)YThe best way to decide if it s time for you to take on the challenge of medicine ball training is to ask,  What is the training goal? Will you use medicine balls to develop strength, increase power, or test athletic ability - or do you just want a better way to warm-up for sports or heavy lifting? Let s look at each of these athletic objectives in turn, beginning with strength development.<br><br>Strength Training Basics<br><br>With the BFS System, multi-joint strength training exercises such as squats produce high levels of muscle tension, and this muscle tension leads to improvements in strength. For an athlete to continually get stronger, higher levels of muscle tension are necessary. This requirement demands that the athlete strive to use incrementally heavier weights (thus the importance of recognizing the achievement of personal records in the weight room). <br>With the exception of exercises for very small muscle groups, a medicine ball will produce only a minor increase in strength levels because the balls seldom weigh more than 16 pounds (the heaviest BFS ball weighs 30 pounds). A 6- to 12-pound medicine ball would be fine for a very young athlete; in fact, the beginning pre-teen female athletes I coach perform a few strength training exercises with such light medicine balls. For example, front squat with a medicine ball. For this exercise, however, even the heaviest ball would