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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 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 develop00 fans here every home game, and at Southwest Baptist we were lucky to see maybe 2,000. The fans back the University a hundred percent - we have the best fans in the nation. Also, you have to put a lot more time and effort playing at Division I. There are more practices, tougher practices and you have to fight for your job every day. But Wall is up to the challenge.<br> J. T. is as tough as anyone I ve ever coached, and his attitude is phenomenal, says Van Halanger, who has trained 47 athletes who went on to the NFL and believes Wall has the mindset and physical talent to reach that level.  J. T. set strong goals for himself. One of those oals was to bench 00 poun