JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|íKikw7g1Mwτ4 5ǹ Z=R77G!Pч?|m} =SºKl6t-kz|$Bn'{}-1洷=)$W|w!kw`y`cp{6egCim*8yf0R]i76X$ϕ@\7]үc{#⛠7oVssqJc@IN=Mum[ТVuzV6qFҮU8RдZۈ'{vw&5 7Rr 8 EKOgQEzǎf3P07|2SUү'aIQ)pZi7yڙ\MOUF]xjA]Lw w܏![وxsFc-R\L;J099> ֢/t[ $HlISК=`FGJ |>+o"{6sF*4^R2 uڪYUIUqDh'pnU\88$Po#P5,8>UK6OG'iFsU4 3sR)J)=2:RnEh&:;Z=+4\_[]i7MoD>-y[}M1d;|͹jm+KMKRI<|j6Haqe< ,DE(ռs=JEap;roh^[P?{x$mt){lAڊlTW;vEMV{s9lpGzT:9MaLЈ0q׽"ڕ}IcP~SFAѶ8u\0* o\#kAo90FN?£E956#qj-}8[sWq tN-݉8n IVn {W_xzV>մps^{M[I#Nk׭%WZ^ sKt4W u5 yAwoY.E8[ CM!1cnNdz1zCi5֬L T:blaE }hKМһ_\2\r+Lj9n&k.NzVx8N ۮ 4ԮP s4zSdIx<Mw0 2 5=D]"<68PHQp:ʬVYAր:3D("ˁݟHƯOhif Nԏ#\fH)Ac=HLb{@˞ Qq%00?d__"m=Z'Uq{@zDGaR;5=+X0!t7ZzYym\-:8c3csSǯ5xW$~٪[Gjz[AAX_ (-{߃q(Xsd:)=}heGu9?/h=⪡ċCڬ\pv q5a.XGVW+ eMpC1Ҁ&{eW?ҬjޫjݲnҀdIvtzq^fPhoQ$<$lG{2ZXa$R5էhmLI1<L.$0ayF辸~F䙈H "Qwdc9rO@i`ɤlzҞ@(krFOōw##n(d](l‱.G'@@MvCӵ+1Ҏ:d?*L"7Cր<3M+`}{SY^FAc4 {B8`P3ʎ28s֜=:t@Sy7i:QV"EdEXG <)cJ@ _J#I'wϿZzP$Cw\$m*&s]W# d.=y'SΦ6`0 g4֍#z>czc&1R =y'?JG<`;H#Zv 稠F:wttjzzS@9oR B~qHy#Cѷ(j9HJGH5;df6S98SWzʈx<f-Q‡ibڎs*ǷchN;Ѽ'!xHrs\VLN[H rsJ<ȡ*c`ϥsއR0z1UCRum(pz֚T$$EnjHT#cL l@{&'$S4E-̬:y`뢨X5󲬰Ŵd6B>ٌEw0ܔQy^WnqiS4"Yyc{MMoKx>SYFryiaXH Nc6FVR Mo9kkH#cB{ci%`F`bMM JaND]}1ֲ%fbzsK FsrWz<>KcQCV,*A+A<7i9>Ҝ@ʂq2{R: US 0 ሠF@9Ӌ$zSՐqzUrʎ1 hBA d إGDLYh\ume쥑znTڣ]V}NDBMtΡ 9]-GWbsMIUz֍mLeah&9± @? j"՝ŕCuJQԃE}scmvع\t.|srq8=+дˁ-{W(T63]^t`ﴎ).u~pZ!@98f (qL(x`+ۨ^E g=z<l@<GҴrGN1޹oA7!|>|gc(E#xkRGeu ZYfs-4%9:ӊFms87AXn̎˒I*J2aC,B(˖_\4MSTvVsJ(zWZ%ܺ}J @GeU(Zg«0u; #sǥvz?M,K?>A-&N$J8=AM$vE;WhP8 6 tE0҂)qE E:`|䳨$niqYHX~r9C,m"*u/$$`7h8Y R!#]nb#j{zf%H#G4R_<hM=O"%P jL׌xor&<`I|Qe[ mة?hdc4g֣Id`A뉤/. 'S@T"ɧ;빏֊WAfs[b#9QBQ6*[$X-)UZ¨SŖ<&u =УaN W-p*Y {'u_G"䳄ϮGr?R [,JX\, PF_cXp#J{jh{&F~c$n)I9=Sj+ʺejh(C) vJT : JHrX g0*[F5.1}MRIL8]J!q1SԆA1¸!I9& :R= `ԇt~FS8] *6y9EϚAUb1^qh5P|cD8l"HT]iq=TMkr#lO=^dTrǸEzI%׊w>U5UP"9Px<5" qR7)pT @:tEf*g=H#H޹-Ba=[W/@OYdQV r2*[Gnc7H?2`QqHYGp?H0 Udǧ:ߚA ;ikx)Έ |G5-5~UDfG :Vo]xwʎ[yKh="[f ##P\o%y6+v_j=q.}h,GS޴$A AZK` wW6ה˓{䎸L%.ǜrQ{!ҋ[g[c?*r71y5@(mv YXi=tr)ҞK^ U&$f&OZ>1-ѱ$\ߖriEg֋_^3ƍew!03Ȍ0xsJ #bĚbbcj!|(Sų=9t#E01sPn;b%֬p; Q<Ej*&~ >V (h"^(% w.^|v5yԲQR{r>}xϜo6#K;:ϭh32 AE7Q >Dlvya-~^GwF%zfB{tQb1GRd#O*ƀP袜H(h$v:R0qHK)0=sN>ԇm)g dPJaOSx&;Ax4n1e_r+K5R c_#URN~繫άӏZ$舣?D|ρ@1Ihڳ+FlqԌ!.H#'#֝N90z^NzUaϧ4&GQAB)-X}"PqKO#Q`攩Me 0yOQ@oNV2\UWx FNEFG'"q8&3LsRsI ;cj̜ǑMߵ<@K0dA@C)P( RMi\Q\bIV_b}EWt,<ڜ}œ2P@ɒGt:PB9t=*ͥ_>vZV"R1j݂i7`6daOýh.BDGV{[hf ۃp|o;qY#QNM t/[\/}eV@558r뺪/:z~&ȑROjkZ>}|KPv8xX?l|4 JxsW^E{ +EdlE0e;'s4QRkC\"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 o 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 us) a 22-year-old senior at Western Carolina University in Cullowhee, North Carolina, the vault came knocking at her door. A former child gymnast, Val was taking a tennis class from the track coach. The two began talking about form and biomechanics. Soon, Val was doing some flips for the tennis coach. He immediately recognized the similarities to the skills needed for vaulting and asked her to show his vaulters some gymnastics moves.b