JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================aK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?b&hV<$Jb!sn<\ߌ|ycsJ%S4KsmFc~cL׌;zgfmw,8ˍNI׷jO A5ϊ,S8^Uh:啌gE{_ڒaRTaO\yl!B۩-єs\u׏E6$u; 4:'WIǮZ%™lgf0W.-nVjGp"2I=jOiZ\y2!q²msu1OF Lc=@k6[;/ b$:C},.^b%SǢc֢[aڼZU@6rANѭePUx`)jh++9<3@,ҟɨ71EĦ<G?R{0m42y%ԭ̳ cӯ5cPk1ZM[Tu5-,M]Iq#J6U9ufuxbHO2>E96͛鷢lB$b&9]_iW"Iŷ-$f ~Gc^Y EZ"^&4W4v}y`Z/+)y=Cix|,cƭxK:YK!dc[c3;ysCVww?e*~{QZkoK-cE"pzqffYQdS >qIr_^*2]=uQʽ0p Z>;pswd̷FϓșsA҃J~giNU;HQ^u}Mu4V $$/ӊ5j׶O }3f_RmjҐo,Ａ0ᶕ-?JJ\zbYnF d*Rڙ!fzqU ` `ܨ֥}O{>=Ar+ qP;jͥRZZE5#HUS?:rn+oj$t~:?WE=&[g,U@Ajts$2 fT%Bך$1B0$>zHZ9ҐN? frԶwc!wdh{Fˇ?&<yWxWmLʦS!l?ϵw.XkB-yVQ|f y1Ȥ|&Z];Ɲn,cU ={̚ k%yP,!ʟO׵tQJD+AMq GDMs0=?\^$||~EnXɨjHe) ne_)"+5..=8 xV.5$_-7sXZummw)(ߚm-u)V9[,0i&agcҮ>!v4egn$^)$H4],0v-WMm 2] Y8SQ(8nh:-'o,I RTu{rքU+:sz 1ʪə-1ZD\z儌&P N+Ō0ܩH_Hb6ռ]EA)M,w#txOIk,PA4*Cs!>Ս}vwgbI$z:O*du<s^-ҥUfYԸw'yn$G$8kjkkT,p1[vZ6qc#&ֆ%1V,r?Ҋ* QEIoSEAER~t*ePg describes any activity that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase). Thus, a standing broad jump is considered plyometric because it involves a rapid stretching and shortening of the quadriceps muscles.<br><br>More specific definitions of plyometrics apply when considering the level of tension involved in the activity. For example, jumping rope would be more accurately called preparatory plyometrics because it does not produce high level of muscle tension but helps condition the body and nervous systm for more intense forms of plyometrics. The squat would also be considered a form of preparatory plyometrics because although it involves a stretching and shortening of the quadriceps muscles, the speed component is relatively small and doesn t produce the highest levels of muscle tension.<br><br>How effective are plyometrcs? In a paper published in the Journal of Applied Sports Science Research in 1992, researchers conducted a six-week study on the effects of squatting and plyometrics on the vertical jump. The group that performed just the squat increased thir vertical ump 3.3 centimeters, a significant impovement for six weeks. However, when plyometrics was combined with squatting, the increase was 10.7 centimeters! Can you see why plyometrics is an integral part of the BFS program?<br><br>