JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ЭHB0'gCc>9c=\\is$LAL d"9l#jP8&7SMbz{ߵJ#B m5A3`j-lH7`ҦөH`Fi gnI*nTF09EԈ4&XKpOCTq0lT&h ѝq724a Rxet.`kXOK<"[2=2#Ec븂Eb^E5ԗo-fGל\[_D[q ־:} n5 +YifL2}ő]:]ݣ n=Fp v(瑌Qg%fzܥ呖+`63aJs[ݕ~_~K]Nwx;+$;uu<8A"ҠV5"i 3$Z;du hjMq;?ޤwW*rj-r%5a}LS/W'~\*B>Ur ^▶›`eAyGؚ\oa@>T=oBәCbFSA$794VjJppvfyېQ #hVMr1[:J&S(\ μD#p2dq\vv6Vkۈq8>TWS/g4$W 2 f&9Ek4as~-PjcT-|6P*t Np@Rkn_X$YZEA/!D# t# {kDuW/u>`Y8KA#\}b]O<Ҝ]6 A5sG5U"F)+&q»vF g\dVX(jT]hmJ~c.+eH ^}y\k4M#LQ9œV'& K;vrxϥZ撼T!Yᛩb >uGW;ׯ+AgF6 +6)bcCRÓjV݂pQyV|(8'#zm]Ke2V*<79lnL:WuaKma:VG;8xQ4TO-,RJ凸5g, -2ȑkIjgXkqVҡo2j8sI[K-;;eh^j- )/ê6+͵Kq f,F:Vq KߎM+.8KW 53p poT$++Q&ڤH#uT)+\ppiWZFmp #Z2zQXG4lOCqq288GMKRTj>Y~JtabVDq] r!Y!>Z^<;Jd xisySy#Y>+yqW{Q3=7"ѥf]zC(׋h:i:1 xua]\ Eƥu$ssj /8=VOFb*/ocHU!lpsYh(G 7[mqҡ]2.e(K?\gH$m9h{fEPDє$tTv9yǽ^<7P Wة[ZF=~'dU=sQdHes\Qj{isK(8cW.-a2G$~5GAs4sܿ 4@8։FwSVgx7L}͠98]|F>;̹\c} \-YtBM[K]De}T#޴6-jwG\6v-Ēj.1֬\̌x W@s򮙴"*R1+%۩ySl&yۺ4=AGRp"[nݗRSj3 REZvFg8$t\5wvzބ쾆MtzwFIۼ]2ڸxupEg ;{Ʀ!am-oḧAbEp<R;n$;9#{YOIUz!nqSRd*6Ar>]աm'ac:LV&^E+aW3gAg&|{TkNe;k5Q<;2繯Q|!ki1+ Y|g5nQ#BEݦd }nyTz_-:uZrs`+m![ِ}>6k5f$ ;}>Yo#uk-&;VOVv=:FVbd^]9Vb@Yjż1ۢJP`cy0K0M&Z՘s/2D~ 2¸EejFR6ۍ}OEWR[V&lUB}HQ4I潴 2)~VJ5!b6HFʻXOT5X4WQm_x#*gtT5hp@H]5)Ʈm^O6<vijipcӳ3V<ǿ&hɖ't22X糙 8!-0ڠK(]Ha@g4&ќv<ɭflJB1qTp"HIrrb6:dݻf2 rv1qksd$ NHVwesxH8^ 9ٝ$!vEְ6T+Փ&vGxmoZz[:zr5H&ʿr0 1zT(#AnqެlsPgy͚,B[REYY x-):O"NJFhֈnT9ͼ dʀ*8}Փ9r=?JEE<,OҪHM݅0 囓i~<ՁCqSE(KPtq*7`zZwHFzu@OsH\^flқk`{֜@qڳkSjoK$2!zU9Mgvx< > ЊhtCҪ>8=Ew&ܐ=s4G+<1z)&|2W92 z2D2=MAnōRe0rRjΪE6jԶFN;4a ا#ץ_*lrpCtpZ+iÌ)hJisDs)6kDZ(G(`fqǵOmm5ě#fBz ]qcI_RH<3x˾EEt\O;&%fͪ lf ' 23WI8*Sd$7vxE]&܀ƮZh-MYNVfտ:(7vݰw E4+(qRE*QI6"ٜ3!E abszb-VИKQ*2p}Qv YG$Qڊ)\BQژfۜQE CGEatQJ4uOEU& the level of the activity to be performed. Most importantly, the warm-up should raise body temperature, a key to preventing muscle pulls, and increase respiration. One of the problems with using only static stretches is that they are usually performed on the ground, causing body temperature and respiration to decrease. More importantly, this type of stretching is not dynamic. <br>To understand the relevance of the dynamic component in conditioning exercises, consider that during sports activities, muscle groups and their opposing muscles are involved in a complex pattern of contracting and relaxing at high speeds. In fact, because angular limb velocities reach values often greater than 300 degrees of movement per second, there are very few weight training exercises that can truly be called sport-specific. 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 o