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Many dynamic movements with a medicine ball can be performed at high speeds 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 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 le and got my body used to running with a different weight, I saw that I was able to keep my speed and be even faster than I was before, says David. He also remarks that the extra strength helped his blocking and enabled him to handle press coverage from the cornerbacks better than he had been able to do when he was lighter.<br>In addition to coaching David in gaining muscle mass, Poliquin worked on making him a more balanced athlete. David explains,  The first time you meet Charles he does an overall body composition test and then determines your weaknesses. Poliquin determined that David was proportionately weaker in his lower back, hamstrings and the scapulae retractors (muscles that pull the shoulders back). For the lower back and hamstrings, Poliquin prescribed good mornings, and both Romanian and snatch-grip deadlifts. For his back muscles, David performed numerous variations of chin-ups and pull-ups.<br>One of the most effective exercise methods David was exposed to in training with Coach Poliquin was lifting chains.  That was the first time I did it and I liked the philosophy behind it, says David.  Chains force you to explode on the way up, so when you take the chains off you ll just explode right through that sticking point. This is important in football because when guys try to jam me I m going to explode right through them. <br>And explode he did. For the 2001 season, David again started in all 16 games, his