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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 simly 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 hrills for quarterbacks, Whitten likes to keep his program simple.  We don t try to get too position-specific, but in the summer we focus on all types of change-of-direction drills. David is a great leader in this area, and he helps keep everyone organized. <br>One special event held in the off season i the Pirates annual strong man competition, which takes place over several days each summer and is similar to the show seen on ESPN. David loves the challenge.  The strong man competition is a lot of fun just because it s something that s not football related, and you can be competitive with the other guys on the team, says Garrard.  It just shows them that, sure, I m the quarterback, but I can do a lot of the things that you guys can do . . . even though they think that all we do is drop back and throw the football and we don t get tired or have to be as good ae team is what's most important. <br>Inside Tag's hat and batting helmet he always writes,  You are prepared. <br> You get out of something what you put into it, says Tag.  Success comes through preparation. Don't wait just to let something great happen. Prepare to make it happen. <br>Tag never had a drop of alcohol in high school and, of course, the same was true with drugs.  My mom would kill me, says Tag,  if I chew want guys to get into the best condition they can, says Whitten.  My number one goal is to let the players know that even though we do things a little bit differntly from the previous staff, we re going to achieve the same results and we re going to get better and better we want to convince them that they re in good hands. <br>One factor that will make Whitten s job a bit easier is the construction of East Carolina s new strength training facility. The current weightroom is 6,000 square feet. The new weightroom, part of a 52,000-square-foot multipurpose center, will cover 22,000 square feet. The room will include a four-lane, 50-yard sprint track, a 20-yard x 20-yard agility area, plyometric area,