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E@=ƬIJCvA>s^dq:dӊ<;"s'K#hԿ%s][Hhsses: 1) the reflex increase in muscle tension caused by the sudden impact stimulus, and 2) the release of elastic energy stored in the tendons and muscles developed during the eccentric phase energy that can be refocused to help an athlete jump higher and farther and run faster. As illustrated in Figure 1, a delay as long as .25 seconds would prevent the athlete from being able to use that energy, and the activity would have to be regarded as low- or medium-level plyometrics. Says Siff,  A useful visualization of shock training is to imagine that the surface being touched by the hands or feet during the plyometric contact phase is red hot, so that any prolonged contact would be dangerous. Verkhoshansky s research has revealed that shock training is the most effective type of plyometrics. In one 12-week study, Verkhoshansky divided trackand field athletes into two groups. The first group performed 1472 low-and medium-level plyometric activities, including squats. The other group performed 475 jumps using the shock training method. Although the shock training group performed a third less work, these athletes showed greater improvement in reactive ability than th group using traditional methods.<br>Again, this is why you should regard weight training (including the Olympic lifts) anising Stars<br><br>Besides the overall improvement in the teams performance, there are many athletes that Lloyd says merit inividual recognition. One is senior Andre Mears. A member of the varsity football and basketball teams, Mears is ranked in the top 15th percentile of his class academically.  Andre epitomizes what an Eleven should be, says Lloyd.  He s a leader in the weight room, and he is always willing to help teach and motivate new athletes inthe program. He s also a hard worker, and this year improved his 40 time by 2/10ths, and added 65 pounds to his Hex bar max and 95 pounds to his parallel squat. <br>Another standout is Justin Ritter, a junior who increased his bench press 60 pounds this past year to break an APAWPA world record for his age group (255 pounds at 165 pounds bodyweight). Another junior, Thomas Wright, increased his power clean by 60 pounds and his squat by 75 pounds last year.  After a discussion with clinician Bobby Poss, I began holding a fitness competition in May that tests athletes on the bench press, parallel squat, NFL shuttle, 40-yard sprint, and the Smyrna shuttle [a 300-yard shuttle, broken down into 3s today as strong as ever.<br<br>FanTg۶mt!UYKx3* }MrLLc<Y|lOnv&TUcʱp Wµte-EZ`( `DVֆܱlJ$FY:p)ܩ[ _Y60ڥvMa0E7#ŸGmIJa+y`8}}!Umc`x8'oE)Ւ8i4dI^e R%kA $j|/G@n"FQ93*$>G4xȌ/[*p<>zk,sPrlGm}ǔ_y5UT4pxܲG*ʻ+D3jnӒNg>l*s-VE:Ntxe@a=E׃bĴ (u729h_IEyIuV]-O]l3óc<[W1ؐ"bv[*r+[<=tJAH4$LɹL۫>沘BIhS>}~(k7Wmq^<4' jH0HÃ"5gSrM}Vh`b!ގ\?IŠ(rc#xz:ZE]WH=+6-|l&dK)Y3KrX&ZNCQ2lU$e>\y)♡3#2uPhF f+p񫇏h](OL*@\ )^ubcc >@Z]H;[p̱ٹٺ[z{`.ɫN(` x|2 geYg߉(̖PX,m2KʄB2eBg[򧖵esR D=d)*]Ll8p8lwu!#㦥6`¾/kI3.ՋY]cĕld'd* ]CZ/sSq<*ZI-V_vXE#o7M3&Up9̣t;skH[8 (&癲\VAG !ZB`R%erxGHu]2ϵ4HLrʧ̾>.<>Og2,_pe$j ZǗ \~ԒݦG a f<ʠz$hUP+#|@%smR"`:[[nV&lXB3\YlZ;p4iuORSc͇ %8q,`ږrЉwrCk @3{(GQM8V<1f(Nv-|*SɅdi@Ēѻ>$*QcZXr֖fփzz{SO8^b2+o)&wݢ뫫]I7~e[m [hrPl7B-]ZGmjqXbVp._Shtds /~ "@R QUڏGҴiU\!Vְ<{=4cy7ElPbH78TZ X3$'RZܖiPd|E+QㇲX*yx^lX`GF2roHj ,HMKv_tECٝ飗bR,Wj0:AQp#`c oP3ƃz"YR8[+բA(K$R Ň&!y[Og7⌓b!#Ư>ĀEm(mX{r,E4fYȊlGH,FN21sqq%$ A#(@6̏omml<. ֳ6+N?]^H]㋏]&nD uXD˔0u{;]sLpB,Gl]pԻ8RHH2ىiYqA}ֆ-:lft bT'헖tQ3!s?^ZC,yU[:1.?S?uY4]˂NA~e{ɴ{"|QH2yq'=)uRpE!ƴob-pKcs37Qv#ދb4sL ..(VfB?n.,ݓ/%iv#ܘBfgՈ-YK*!ȴi)]:juƩ<0+ HdHH9J'&G32d\HX]L¤6i FVoM ˁnj戱hGțW| Xoi)ɽH^J OڂmEIHxbu~ݷFDۍ-ZeWl~Olj2l*ZOʷOB5ʫKK$ ol 6k'׮׮ӸIy&G)j"ӓz28ȫ3Vkmt#.ӈ:#˯VlyZM FV ԙJ;x[BߎP q0f[mɷW|I%ds