JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?2A=)Zd'>Q)+u؁N9<*'!'EXh FP'3F*"rT2 <)}*V:^(܈@ 2}Wb^ۂQ 0M1`ɀTd'D :Qqá\iI~8EX@SJpb[;@ ,鶜һ0d{w˴sQpd~ob2 G>\}85" [h( 27'ӁBSzdt\b-G)+RxV(5"[7Uex43EʰpH\z GOҊ.! ƞt.:mx=)Me;o1fs韥8B5 ?D9(dDo#Q1d]w7rCnBW0? 4 %Xa"vN2@:g>y.#HPJ ͌gۅF t~!]sjK ݸ3UCݞ5JIYI$~u%Z!0Tps'f;d\5'=ֱ!y (ԩ+ '5Zmcy qioD u#ެ5tq 18p=*=I[Γm-a#JVaOU$ӳ%;z99@$4'Ķ0'ދ*)#=8r6B}= r=h6N\sރq'"y'Z MI!}QT\- ȑw(W+hW IRlx~oo2[9=z DW2C ,֘YXhNBۏˆAEL4mbFlm0OkfolLZ-/#9wVڵ֞cD~d 4>&Ѯ,OA62>UFMJgln#y&bN s? 1҅ޛ ctS7y${z K$!m=sҺoG)6r>]QPKrkcتHY?'s[ Ke9oq*Yf0!x㯽pM;1]] i֩-#7L5NKHrm1F3$I[$s3Fq_zͲỦxRGV:JZUճ* E.3+oB}3U54@ - %aʟ/ۼ}K n*ဩ%xrB.  r7=zX⹈4AGך%H4@s<Q2$q玝+u(bٿ6?]=@ ś~5_j{%yBHR 8v436Ỵ6Gb,nr=+B84Brz6^ xjgO}N}Z =a]23NAa>];@G'ǁqӊ}i67:-ô 'ֽ/%ʈlW~[kW:u݄XE<$Z2pF{Uxn.dyR9A >ڭ}7hw)jt1p<;w"~]k'Sk(:@y_j4]>o2pj;nKK_D9@.^'of%'XHYniN\^':d>ŠOFеci$h,^z#@ӖeKԋcpOt/ӆ>xXc==4= cvpAz1fS?}POjC ennR|#idqY&[_ZwTTNzg=r䐫 Bs~׭gG-+ƊUA\B;ҴĨJpZEp;aoI 7]ZJUYApZ@:3`zVMZj:m*v;t=NWװ.Y$Gkx^F%GE{Ls\vGZtb䀪ހrA\ VˡQ95ӄ'tq 'x3׋i@r ==]i'l"`NgzvX/#jZsd̞)V؋΋80|?}tm罖ma]sVI(4.dF9S;zl,[**o;-f6 Siz'dM=F+C<~c6 灊⣜$t-ml[rǷuJ+GtyI\ oa(9iS]֗ a<\g?nx?ZudL<Ԟv N!yհ {WxOc8 rzO9O FP*O#5$h^j KUɭcO9ޠ=("_jm.s֟c*)| rϷcڻcr;Y?ZIpɃ99_H5ؿv'O-XoEqz_C?COK9cmcrÞ5S[ӚV7 ~=  q-ׂXZ\{GJ V|kp i pBǵZl.uau->Yl.u#ޮ[,t ƓU9zԥHe٭r6+wz\P3|#M8czO*zc=8MX.P qnUi9k+x#y1]e/jqH$v^;zWM9;eH+rczo!X/d v2R_ix~MwU[xb#19 'K:ٝfc0YU!F;w(یtNRZIj̖@ N8<)|b*7;HR%@I*9~& ^trUs{;[ܗ$C  ^F "bEz4k u [xLN<}Ej=r u 6yң?閑'<ǟ0hUVMIW|wlgHH4 cdGY ԅpTƳ-bA"nƗ3oZ*k+/E+W*s޸/5 iySs]n\_D*I[|.L*)Sxu}[RV 87NͲW'zз!OwbxP:U#bֺ[k3cv^ڣ#~)[jlTDRr2 $Cܡqӵxmu-<\48?:ԋ)uc5*w@01J&MGe)s'jTq P0N:(*ihiXB/~}y׿$y*פ `5CmV!УZk'~h𕝙Ѵ&7x 'p:W/G|b*{?͚1x.crB{ԫ\*QX]nhAsxFkoVXeկK5$Q0$2jɘtf1(!$bBXVzUmӠײڊ|qgMtVM[!6.2UP?ƹ1XBRx~ծ@{Фd!QkBO.>z(-"L!lgyrXyVMY\ jY8|czV7|*oZ2[MuQv5&#]ٌp7c؂F+k++V<8 1=F+ӟۡՆ.#RNqڣ3y(^[ .HNAAcHyaY߄mt8DXjr\qQB y_ P z}k;ܤ8I78wEe90zE#]Afq1?k_K j湭z.,C6ݼWxVOuI4FR;{kҳ[mW[C<@v`~|>w .o$_;TAҺd[^~Up@Gog=#̊Jj\6tZD8vUk u\WaKts8'8_jΛmE:nZ"_3GrG^+d'8ҽNrz׏j𭆭wfDqTcph2u!E~$# +4+, L@;>\-dj;_ >c[ys7Pgjψo&ME!B1`OPHEX.-}msc? 6D5s5G1;G@(Hb ##ک,y$Z<_';ѥ ǝ $U$u\Zg8 }?J 2`ONi C #ft@{]}e $0\g&;B(d,;_ʹxZ7̛ zs:Wu2N_B0{rtk&Jv`( fX8)*t *E-$ҩ4RO$T@VFT!@ ?s_cV3S#1./Mu.qoRJ)U=Ԛ"8˽NI95ֈ >jxhզGLt_8lR 0  l-MR#q9{牉0##EvHIef>_6ַ!c3ZBn yād,J:hpǩ (OZk =VRP%Un?MvA.$d#n)1F;sƧ+(m8e@U=5 TFs'{S.,X!dHǙ!aWVAHÂ۲ BۋȘBWnhhe]ϞS9~h٥t6=H28E̍{ {֪%M$4@,=V"mP[9,c8*#.R}iwaK )Va'y͊vB,d\/p*¢>Tvc9 :Ӣr8ZV6ЀGۨ%P Av_1"Hz)dxv„m)!m|z5#LF84QLl.8]pv\ڸnehpІ'銙aY{QE6$T88HD~q=A}ʗ?bI{eqHLFy*FG$0⦆I41^0((|J&Ko10)`PcXE#Eéao eQdEٚV +p2E{PWh|B\ds7'޽qX"p+ij|o*Sid=^!|w^?ΠIVWa<A$2hJלEo&MNsHz~]+,D,ˇ2gTr*\G(cmN6#bSkt:۔SJ`c.tyYضN'ƶֻ o]yl7N`2 0@={ݑӬé 7⋩tSOGUZ[Gu"ȏ>jivn\nC#𢢼LhK޳k^/o,lb.[a5NWU$+.8=i~"ޛ? h.dU3Ȫv7YB*U{*j=4_SѴ\WyOج vsEL{Oy垥-iL͍+MKBm-?z8*MqR$7 +ȢFwC^1x'I%z (hmmː=X9/yXɿrM )|A +9{QEmݟ?ёaxO#=o7ܩo{ EV|ELx?' I64EdMOul-QEh*{s 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 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 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>Shock training is a powerful tool for athletic training, but because it places such high levels of tension on the muscles and stress on the nervous system, it must be approached with caution. This entails first developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock training exercises. Accurate visualization of reactive movements, split-second decision making during sporting conditions, proper breath holding patterns, and fine tuning the nervous system (to develop what Siff calls cognitive plyometrics) take years of practice to perfect. Only after such preparation should you gradually increase the intensity of the exercises, and only with such preparations can you achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Siff, Verkhoshansky is appalled at the amount of inaccurate information being published in the United States about shock training. Verkhoshansky attributes this to the fact that much of his material has not<br>been interpreted accurately. Siff says that the German coaches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writings of Verkhoshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes shou