JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?D1W"Ҳdt^" tѰ[ Tܡ,8vh[I$ $18AP@+/\MNF^9jlДd.yMHKR=Ey$:[xݞ+$wpYKaMr^6t2uQccJV1\qYqߚs1"P%7 ā78¢7c[$O<J\}:S:SHG[X7Ď;{ D$ $esZ\rfޏc#q.L *Wb5h*f3~k/q!<  NáZQFTH>Wl"UQ fOc+g呷?:\4'k/QSlBZTe8qT7Iܽ)~jHC\C5+KXiMN= h $ hY䍼ҠH#֌gYQR+:m>5˼VѴR߅)?gfmJ?ZaVRpjN^2=3r>I,ޢmGLW;!F*ӕx#h&e)U;+k 6e *'`RG5y-\2ɵc.ON'JDybA! OQ+CI#'$QP6Ѕ!Gl( Sʞ+wDṍe݌bH*1U>vJ"薄~5-wdO5RFHTMZ;khKc( H]Y#jWRI<;E21yocƌaʌ^yw0Ϟ"N~1[Gm~Sҵ#;0ϱ+r(1We ic.b vpv2pEە4Fcj{ xD*ǯqZUfz-٢ *⣸ynI}SpJ9 YFHU89nEb ` ;(Hv3~#7)|-\؏#[gxTTaV2K]͸z::QKCkcmi$9K uȪ7><+cky,(U'g=85kq#*dT6 +S}痺K;d8%뺱: )܊q|VekvO3iNy] {;fI\+׆׵+y#Lg[g~o헋q<gpt2)U_^5ROcRm2rd ڴg3rJ%"NJu-CPly|~?JoH-AcNq= n]IJ\ͤ%E6 ҵ 7LZ?U3.9OUF[_' 5Y >ܪ)#Bpv+H#-*#F$cuR=*'QE]ѡ9#Z\~c:՟hTMs+dQڑ]O— kF.es(PQ5\Ѕ0sPr?]'qM4Vo1žH@?Dw_f51 @u7#Ӵ+_>DA) B?ZaL%3! PqRrU_b[GfW'렄ƯPWe`~ȑ() $?u:hx N 0}*CJE˥5&8bEii,?jz~%i֩c"Ix4|~x^ͪF$Er8{7oq{1VوײSt(.洈΋zs\wGT*ڎL ίМ|=9vu UZ,B=*F0kP #j:&dާGj, δ1b{U'[2(V G4kF+udr (PIhRNZK92)cd94CwCFPw-՞},K~}qXFsuX.ʅFvb"c ns ; dWEr4k.w7?h=kn<013ҴP6ѹQ8ˀێ; *C\]ۋQra`214Qk^: EE(HVf[k7 -`>asI麤jQLpJʇoufsĊsVgrjZ,O[ڈ,lfhX݂¹iRA"䍀>jo,@Y$7P{[jFv`x*tKDp['Pc;Yr{m#n3NHh6<2pA[,r7 YLHO|Ɂںz҈EGb&^K r**cI pGV `[߮l֖KⲖ[[S{IU#9KR-im-\2q[1n@}G5vA {sxe`T}h֙53NW4M%p&[[stCTd&9[8i H>{zACQwf(MvіU8$gMw]4m!hd\J9*{=H- 6:ƹψ9̻B]%X(xܹMH cC F;U*Cj(qSҴ31uS{="An8_eEUGVtِcp~u^6oG'\j7R5UdYH-<pByto.X2Շk2O idvs)s+$c9Nŏ 9]ou40j 33ߚ5Kedo is;w>5"ڲ4KVfx[2YU#Bb8J+5PD8韥(]JU;Iխ[䍲yx糐/f!@UG\&2MGTFf% %c=YF\f3N̷JrKw?(GHk Fhne6w} C)'a%;d`VtQfY&7,`:IGq*>N[@8,W8k2{-ݴ,>i′[s5+mFAMR((aB kۃ28ndvŽNeO)|5w1 {n0:Q\tާ}naU 3ӊD(v 4K E$ʶu#g |Bg.t fMVxLq0D~52I4=̍$sf-sޭ.#!۝b;Iݎ;H?ƾ{ݔs<ޞνTjE} YzNGGq6r8$s^0 !=0Wo縼eLJjǥ@#Z/ }ACЫ|O{%O2<3w?J0^Bz,LkjWqw$ \ҷG)"^m]7?gyC[8\iOWm.UdidPsYB+>T^_Nd(Jܖ3ڽ;N׃h!X3r*GΠv/yg~TJ kęLzS/;0hn%lgݴC^Q]ڥԗf8#<8ÿ"&:֯o$mQ<$7=Asz̢>HWiJ+:rtwmᑤP8msLLkԎs>G躂f3d/'XK#=k5vh攰-\l-dؽwHC׵s&ͯ[9?Z2jz(% @ tN S2 Bҳo[hȥMtTC +vjX\g,BϷHgB\Uƭ]~$!&: `mYXnrw;޵oؘ+_ӮT6T -|S{wdUBҜZ7kWN\F+&&qlXĥGzM+E澺A q_.-uƪ=s$.Y4ehў_-g~5[궑ZWPi>[lѼ*Xђi0?XվYYɖ)?OTnbFr ۽E ?CE%hildren and activities. They openly discuss right and wrong as a family and find it works well for them. Ashley quickly acknowledges the support she receives from her family and appreciates what Mom and Dad have sacrificed to help her with her running. <br>For recreation, Ashley prefers outdoor activities, especially those involving family and friends. Like all teenagers, she must deal with peer pressure involving training rules, drinking, and other bodily abuse. Since most know of her stand, she gets a lot of kidding about her lifestyle. Those who know her best are confident she handles this challenge well. Track coach David Morton is a believer in weight training, specifically the squats and the explosive lifts. He uses Ashley as a model for other athletes and parents to advertise the benefits of this type of training. When I asked Coach Morton regarding his views of over-head lifts for runners, his reply was the most explosive lifts are the most beneficial, and they all go overhead so we love them!<br>ck their ankles together and tould advise the high school coach to work his players hard on the Squat, Clean and Speed Development. Be able to watch, see and measure improvement in whatever you decide to work on. Organization is the key.<br> You also lift to prevent injuries. For example, we have two Glute-Ham machines. I feel that exercise is really important and believe it may be the primary reason we have only had one hamstring pull in two years.<br> Look at what is important today. Do today what will make you better tomorrow. Consistency is the key. You have got to stick with it not just get fired up for a couple of weeks and then quit. Make sure you get good rest and excellent nutrition. It all comes down to execution and motivation. Help your players understand the why and how of what you are doing. 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 ability. If the player does a series of squats using a barbell, the weight slows down, achieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in velocity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to have an athlete throw various weights of medicine balls overhead