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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 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 limied 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 curvesmay not mean much to a 12-flat sprinter trying t lower their time to 11.9, but suh training dtails mean a lot to a 10.4 sprinter tying 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 needsto 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 and backwrds for ditance. If there is a big difference in the measurements, this indicatesthe athlete has excellent lower-body power and should concentrate more on BFS strength exercises such as the squat and bench press. If there is little difference in the measurements, the athlete needs more power and should concentrate on power cleans and medicine m, and they'll rspond. With the girls, there are alot more things to consider. Ifyou'r not careful about what you say they coud ta