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As illustrated in Figure 1, a dela as long as .25 seconds would prevent the athlete from being able to use that energy, and the activity woud 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 athletesinto 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. 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