JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?}ykw?A&N .>]_J.!aZQ 1TSְ*Zay`tYۮm+:E>Aati.@Ɔ#aJy>'jL 8 #1aZ'$4dz4Kwb!gHSźno=Lz6qV.4KIFPŤNH_,0p {p?H݈Nъ;hM)V+u)g@*j1¹[{hn#'5=+b+ڊ(hRK1 =v[j7.|?-E KlG Ep챶n>c?Zj[9E8H HEk$v/4a5 5) c9B*cM8=֕d*9_6p}gW,GH#;` wlzir?TzB2i$d6!%Ķ8FѴLI}5-嬁P')>{f$K<pbdԔV~+NhFG˽svqO2 !RqWXO%A Nj$raU~U&u2e>f->UF_(T5m]Ǩ`3.ĎHw#d= =jUsXOl~GZN!ѱYw[2INOAJs n W27G>QĀƭ"O%yEix/c|*+xXIzMh#=3ʻ%lN~QϯqvsS] q9$)v[]@T4֣b S2$B`ZKX W=uׄ]ol2TBY%zw~\+6:H- oOj!:E wq-Xi9$wUcB_#\_XJpGҹ=6^ۙT^1AEDUW,3VrM9w\wVq5% xW^FzOrZQCB--Zr9!.=ϵzJ8#`_ɏȄ6^Gb%7'vG>gm-*T.ĖH.|p61m==NG#CXsT4BD ZT+fG aROCnRIpT5C`skB[Rc#ڲwB{KOe vIa7Ol +5cKodi&!ylGCS3&T>& IϠRvkOxzָkFWcK$C#ap#1zN;2r G b2`vRYIiqQG8bEh<^T8.Zrqdsmfˢ`eIUޠf ;ڗY$ABGCzn6` :hzP]IW.2q;0:x6l9Vo};Cwa8:8F;dvr;Y\$Rt\)R(鹣s*ZΫ p0zc5x[kxdrX;֔RY$+Dz^-5vmYq3=mEJ52TC! q7U6rG#4zvKtg# $B@ zfBfpdX ;N+NN)J6̂U‚Ky*7OM2RLQx~qUmbȽvD$zc#^8ZG)(&AOD8`Z$,p2yW*~SiiF̚k[⺅l qEAFho-#1sW5&r,AV qҒ_.od 쿒2p?] XF<t%Y#ȼt^!9ϭXܻL8 ?֠ee~~aY|PtwS6[:)t D2g6GgbPz~{c,1#QP2ktG+MۅQs'I^K2ɴ# &Sys\.M& p]ݑF-#mgj&ROsW R8niz h\\\7V?t}acewr!7.Kk7mzyFRiXO Q%{}r{[sg[i7ZmŅㄍd~͌hyTKvi<O]ǂ@L$ӵ9/d C=S*3)W62;8C'EVڽDs;.sd$PAգ#yksb╍4THb{Jx)n#u8(brr(E.o#]D&ܠWNav} \c5 *qYMck 0Xۮ s 6>Ʊ㸚/s:WM4ڽϜQUNVx>ߧEm:<2BWw#\&&hQDf9<|.bbgPB?PjAMAIHg(sZYs+f ;?*tĺ{,ҝV5.M8Ÿ9}n5lYB;wU0hڍb#EV{dC2?gc5ݩP?.)bJNѸ<Z#rY\Y#E 6czF欪\u*оF⥡RC'WLɅʧ<7tLvH:Y$f}.C Y@<qVFBN8 Qi6pprEK᫛ FRɼPqY$o*]J6a!${$-F {? (S zui"wIǭjRq<|D ^zV.'n#1ʠ wbkGk铡1#rL K{p W]B- K]EZYnW~?Tm"rb5EYDHWTٜ7fb\T3Z'AQS%Ül M[JVY1Ϣ3@E,Ot##sV08PqNbGܿU=Xո0ez(igN)4̂U"3Iv^ cɘކ@N1ޮi6pIGrbAj\xEhWZ57FqKٙ])ɯ3mڮ`fX`̤ь\nwZ5+)Iׂ*ĺ|Ҽ6t~v1 H~n',VФj{cz #G\T5mr$¡q!-OmcF?x1:c5v8 =8aW3WcD@R"xOD$2FyF:Sg*eL!NzBsY¦TRjΩkA;NZ5vHP"qڴllq܈ ϵijZqfP:NROS.&D'ɵfsOsXz4B&`H'S6RRD9v\Beܡ.@_'h{jSPv+mNKyZsfnZ흁!y҅.Hk{I[5bc*u9u$e$VA`sґO$V9nKĹ4P"BAY]ʅOHa_Rji Rvb\[ȼJ)zc]OOZzӷsK-ͽnEOby?n@XƸHHyQX ^&(tWPsG'۟d Y"0dZzBu"ZV#Kijs,.]<)ى)=S]?kihEUP0@A $e?1PG6Z]30J?Nͺ@ÐTHĺ('`S>)u92mcyN|uA]/:΀gYgjڥ|<br>In recent years, Verkhoshansky has shared a considerable amount of his findings in plyometrics with Dr. Mel Siff, a sports scientist from South Africa and popular expert in the field of strength training who consults for the Chicago Bulls. According to Siff, the most effective type of plyometrics is what Verkhoshansky calls the shock training method. Siff, who is currently writing a how-to book on this subject for coaches and athletes, says that shock training  is a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state. <br><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 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 dir>THE POWER<br>SNATCH<br><br>The Power Snatch becomes easy to implement if you use the Three Drills. Drill #1 Jump Sraight Up but just use the wider Snatch grip while keeping the knuckles to the floor. Drill #2 Jump With Elbows To The Ceiling but again, just use the wider Snatch grip. Drill #3 Use Drill #2 and Land using the Overhead Snatch Position. See Leland in Burroughs Photo # 11.<br><br>WHY THESE THREE DRILLS?<br><br>Drill #1 helps the athlete to learn and feel the  triple extension. I do not use this term because I don t want to scramble a kid s brain with too much to think about. If an athlete jumps straight up in the air, he will automatically get a triple extension (the hips, the knees and the ankles). <br><br>Drill #2 helps the athlete t