JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?KK #&x %]]Y7{-T-z+<BWyKg>dz8'ȼF|TlNd3jXnIZY,t$bexg+f/I(g57׷׵mOe_.뀪wT^^\q3Nw~6oNS]4HټѸx 5sRPdgjqkZwCGvOcvty,.%ql|>;P!k(2?˟qV$!xe-G}:7ϿF]M ,\6 o#>u)%IT dW fKO'- ޖ+{p&SP:mH? n9ON8`:%N-d$~ji2݊޷vM:B<\Xӥ<Τ-5灞FS4* +>&pc|tɬ'\~<8Ҟ:<ŋ?ʠӵ4 Is)Pb'q8XY)i$c!ֵ`?PͮjLS$B+^zh&76y Ӓ=U{ɓ>zE#?í_>yLT|p}))$bH̷}~ŠG*}颹YF 7g;jm&tK/Sw!׼E$7_a妍.UvgTR0 nW\n"tFCamqA=đ3*rE#7uA= $N]U \֨LsRƙ;U$ *ͫb5T3E )sE]#;DITIo4 #"(vF ֭X'q ])7b'dEAkӇL`|Wlzw"AE#r9lu=&M͜-cVG[ŌB\kj $`y8һ;㍣&yRfvQArE &Aem;뉦m;X V`-$=A.ޣ[+DPy@8&s\<c~o%equ sE02D H2L Ď+QbKԶq8WRu܂xgzׯ[@s^5\Ox{mڢ ivn6[G1C)1ڤ4TԔE>N 4XߜUVU#\b::y埆uu_1"A6_klkgAj#yP8Oִ?ԼKPTU"^d''ƽ<޵6C󘜒p?^* Cc>RA$`1 ;I'9={wm`['0z }cӗ`#Ѧi2hV}BBMZ1ŕqϥ%Xd#$KFvxD@ CFsVt"IGJhDÝii*1I1iI]ԓFu(6?ZsۺbX֨,5O.(]F6^+2Dzt?!ҽIW SD) ȭʓ1)ɸyUaE<7bNUU8WSm)݌vwlmg'P"%jY_v5o2@NGY@#e*'.[uUNJ5lliM:h9U<i.856 eXp'U$N;<~jL0BOȧ/%2!F&-3?7oClɛvzW6CPj>~[-r9 Z쭦# UZķx wZH>Qi R)@ɦ&[@}#c$hmhI2 iQ{e9 d2 ט:Ʈ1*$ޡ;3cl F(\: u0TA9ӿl#sݏ'ZS-{+WSTaW ʼeGE[U{>^(tYc*! +~VQ1f/'#:Gooq]N8Ak LHZ4v²WE@ǀz½/+Jɷ?Qlx䐉&/ɪ8jd unp=Ev$xu~4P4!ʞN?\@:B.k6L} I.OP;~5T\k( 7SBg7w>T!zSXNk>#_}8)%Av$CˏEh{rG5,39 9SKa>akH Szi1Z\\˖/@N?&WcrvG{7R;X#"AuWҜ30g]>$j,u Bp}o(HQ 7 [,9Ht|zqNg O=7bIH=1\th 82_ZKsqfn e c=Zpg|׊zo>+` H2Wb_n(ItQdjxO4kqMycq"[?z #ָ߉ {cS|<)Ԭ9E!C|#<=h()$jhdPOxft L浬tFcCCZ"w̫%ϒp*3)^ 钣q1R[TL&QrA WiҭWK5ͿJػ[c>#EDix%k'|{u e99hUL6)ָ=W‘;%OL~I3CTlR7Q!C+ @j=(A.,V6voZ/aI nGkBRKo߻;OJ{};ZrMؤײw'aQ~K-jCn㰯DӼo648H򃟠"FH4 U\sG"%g|s1 T*q7y=MN0u7gޑ ^dNmn!(RU*KǞ%L ݡ9h{HVο/)-$ľI]k(Q"\Ϋw l~&$Jɳ5$զZc`lI֊+c(S&GQf$8|P8ޛ@g#Vt9xP&&UF+oF2Ԯ-nS75k azjYm#!|̠kqm37SiB6dY?ԴGEԬ\;W_5{mBE} }z~#QBGkRKW/%Wb{g, 9DoJr^kP[%9W9}}=KZB8V8ԧHCvSȪtF %JrKZԓ.W09c܃@߯5Mg pj̙okkܑOVNÒʧ# & qS n;iOpI>qa$nZ`uC2K1UG.X \|oh)a`$~5_m"If$`R_hؙ-01Z{2d8yWwŏۆ1w$~5 6`<>je"CZ!^3<֨,,{}*ne9Y++!;Vt׬$3C28Im|hݾXǷזkqs5RJۣKb<ǽLb{%43ncӒ Y?c ATrCki%ԍ2 ck}!ўSlwp" 8PNJ,|Q}ѶȜK 3SŷmJkrá^-[FTK2FIS#tKvg|cV ݯr iݫ/1%p+ dzz{E~)W9QZ 3=zƙ/EJ 8aۃWo 6Vҕd@N++]w|#]/tT"OA`̍qߥum` M: ( ?:(?:?:(%4ĶHȵ=;d]ڰ+ 'Jis"PJù_Kk(r7p;W ? ɨ^HW@ۚo/sE;<br>Stepping off a box (not jumping, as the thigh muscles must be relaxed during the fall) and immediately rebounding upward upon landing is considered an example of a shock training exercise for the lower body. Performing Marine Corps push-ups where you clap your hands, land, and then immediately perform another repetition is an example of shock training for the upper body. One of the characteristics of shock training is a brief transition phase, which is the pause that occurs immediately after the eccentric phase ends and before the concentric phase begins. Such dynamic activity is required to take advantage of two processes: 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 eccentrc 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 track and 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 the group using traditional methods.<br>Again, this is why you should regard weight training (including the Olympic lifts) and most forms of commonly used plyometrics as valuable  readiness activities for shock training. <br><br>S