JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?p\ x=k)G}*h[lu4 `97OQR)Ңx#e&\ppzG5FLȹĀCpI>#|+!\Q7SF(>qR`SYh@3 Rm'4 f=(<Ԙ @b D =c@ȑxfXأ.H w2hX;s55̦yF0:tKㅫ0~\֡{Uyc( 1o/AYO[G@Esp1ށgٻqP 01co~jK VGkwV[pJǹx 'өLO`Lh*&B* 9]sF*B.!SjJi\C4SE0P(y*NEDCS$|txcJRD",VF9ްɮCP}œE4)hCBX8J djdX]qR#8SkB煋h/ޞ]_4i3ȂklL#j<|΂ќx@TKEGE2JKRQ@a\qAWcZ.;E)e֦CDs c;Fkc۵۩ k!bیB*lv55E-"/mrk]"gCgU 5ntAXp1U)cĠ֌Zv)q/?ϵk6{*'ʯZ:lkw$fp ROsgNI{E7*WⷴXj01֦/4pyZ,us g+jhtus&#汦\HLqƯ71^-Ør"57 ZkrZnnhv*wasœl#LUD">\džq>cP0i 9-5xqӾ=Č8(J1#8 F[JdSxJ5yjJ`ZD#'UxrlPtIɱ=jx֣NjIU @8тJmai,h"*`hANjX$xp;VX͌ɑϵlcX (e 7b\evAC@땶? .o.@MgQyٝqȭe㞕XϹ`UL Y&u-.wH`aif |TMI@)5o÷v-ʸnF)5}JM-٣F1ִ7SFW: @[2NqMYWDtkVoVVʙ\AMM6Лٌx]08Ql☊̵ZD欱5#i"K!1aJ \XW+JҴ3Ec*JsQӚ"ǘMh}*\ Gd3$2Kt+Xai%`$cY%Bc[5 D6}~m!U#9Jg@?m495-S\B;Z6Xs5DΚGiǢ1붠ԡy;p@AM=pgB=םҜxgЊIu;ԟB[)565>sshW,`fm0RA4m!IgUJ \ݭJ+7b̟0"!jWU۬dS1W;1|d`lhނYK$$L H2_U̗¥Ds޹y|Nq Pp7Zqmsb*%MAYkrg҆x|Nks=ʤjQKr)5*ˮ*ar襘sE16fŁZ0jVh$fFGN1KuEc?uSHؾΐJQFI5kZc)WƩ&$m^a126$ 4duSD֖Y@Ӂ CKO7UV>G=k7Z;G̮T'еh 1 9;o=!4c$p9IڞӬl[$G[jm0zȣh#js[A>j;ۀN SQMk4JWF3QE]\F-c\drrǓ~}PVGVTSZxj!f֖2iڒ_!,>e Z"{i Yޥʇᇡ'wя~]5;rMC%AeIGS8dU؏J=R[R<~M]mmǗmײ6MgnQ.G#nsTwu6G"n;QO{uD1$q3W;vՂv9ݎ=鶝sMz?Ԭy.'/Z)#iguYc;Z2s #+Oh9WlO x*+{wρ-0OR)J) kHה $FQ!oݎ~xT)ӌC֓ #nZO+$ibM2+?׽wE?"9AҢ[TDKOT&HyiqGցCK=%?O£bYA'qz֣%R}} NT6{x bHe6w#c|+RG5:7lzRw擽hA UUy^{U7D_LS$=9)=H?מ:!Oޗw8ᒸE1P2zScN~ P}=_zn8Eo"Սܖ7\^6 1W&續GyxGcOjOZy>uѵr30${ ^Shcp:xUn~BY"nrV &8mSXՔ05|AۧFzw7b@|ʛ8B{Qt%gT,_Cdn6Hz`ͯ5rG"y9[nRN*YHceW=iREai66CH΀L&A">VB} P 0^3҂KVva縪Pm?M`?4c~*Px犠e1 1ʲvL}~l^~W0%qqQFSymщ*}}ŷȻԂ{֌תX{M=\,MNskSڣi:ҷ,kq.P4w*-u \;LrH^8LhzUPDo ?'5\U,Z325U,>SPGs}"$C]4l3W*1_1*n_-IIV&_=뭞`l;X-VRƈ\QN_a4H I^@zҵ ^-s -s}2_xZI2vW=m\ d1NN)7v6r>Hl c875is<1rA]Ʃ#EOF+T=&myi ֘#Ȧv)Gjk&;R@,QH4Q`%AIUaSp9 0*@❻TH_L.Gmr f nZxsnHTVy^ݛPYoZmNy$~gjϕ̊1]\a?gQQCIWb"AxJٚAl>I,~_6QtH^ ;IB4:Piu=r`OG>ԭ-jH@hG+KOcg OTn*~}qL7an%acN2ET9 o$ ?Zц$V `ӣGØ995m@i>e݅ dszckf33HV?VR\ }x P@<9+᪥q[0Tֽ=ǸA~ԅbO<SM; Z)s8 G򞞴&'& 捌FqT-E2fPA-?ZMt*2zVWbC9ơ fs怱6-6>McÚFU_ƽ#v h.jZL{P1h_ZĿYO6`G* Gx/! zhdfU1;Ub㎵x>NVf d橦=aںѥ'VJD:]W<[7l\rD#oh>.: 'k@,u$X& ?姐Z. u-7H}[TӾ D ӴNlz/-oM^dָܰg=º˭S+D>GkU,?}ѩK_M\8) ;þ*5`;dA v$Ҽ/kL!,ƶ>uTMthJz⊛)>NP=iL1Let 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 te