JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?EȀnb^io4qL9>d=ET[l{JNJ:*qǼrLUn*GJ,y玣Ұ8ihBwKPj0h2ǴV5I,IMd-&sM6fdt%wU}BH `Gֵl}6ͼ}69nLԡ-/~s_j!rz*ƳH6ᶴrÖ-!]JfFVb^z8(vTZݑXOH\s!PU\aZ7ڧۮ+93I$J hK)<JoT,HdD=ia49Plpkմӧ?˖W3yCc4M.i:ElcsIK (onzZ_y~Q\;(uSN# SΓ61Cw4%&s,*OElqو[fONC3)?ƨjr_zDZvW4p. 99okYMox*=ҳqz̞<0I_P8KrvHЧ Q>2/Ml,er `))C0|*GpkF.гc:KqY˻˧! $Iqڞl $g4l..!iB]nTAo5Hgb=E_ź)S.dx UV#ma)b6Q]t֚ƚgANkL&y{ުizw 2|E'#5H+sJsW{.rb(TWjv6 Z2:K+ Ў=kJ5y՞9H;Q"4ձz⒀:;I ?s-gwPJ:j#P(aw9S^)>,!E2d&Fuzȱ2܃Ifw촟!d׮eC^ߍw𾑤"@ZI4szWHG5cJe1^_]p V hqq,o `8)JG\xK[Mŧǃn(#$˛r GH*RO .F a{ܛQƱId-t'\}5W1sU0kμSm[]6drOJ=իFRcKslY|~Ug_&H$~I y4fPNq^}m-Ѡ]ƪ2SA]:yk m`pzZ^iY!0vC{{V,(LiHFx_-َxݵR$T@+.F!PpbT|4uKhDvWPtIN wPtn1>m+0&J_XH AG:#kxUj񮨽eތV4v"ʏzd]Y omm}ϓYڥ*Z}*0g1k n~5=ؚj֗vd "1OjoF (NiTMnxԮyc@>ӧFGWEfnnUezJ2:vYhKku(+nNH[fhh=RcT1LLq-ޢ8QqԠqRxv]Q#ǻzsWn%((Z_Xjڤ+>JF';OB+9ޒ]ΝՒGaNyj)J3?ΥOU֯Vy5f#o5]FKA9#i(^MSQۈ?ASY$VQ3;m@=R:EbcF0k}ZiJl`asky]F卜8ә/IHm۞O?ʦ_CsWD qs^f!yNY+ ꥰ-$8p2?\WrΦ-xOXgP{K5qPicIJ_B ziI&J+q*qZlTCTГ+/J)̘9Rّǵ;)@bnjLI-eyK mp;u6,[%x\.{gڶܬH9jڔɅXi^,FU խ78u>ҋo:X 뗾EqON\Fn2=r xHuu QV*|~dۭkzv\ax|%z+Aލ#EGFѺYHAfHK}7 ך9ץ8U~$t>-_jKǶX8Im`E^*D${#|\;$3w ksUH9c!l/Sj r^- c cVS۸[cWZ(I i؏PSwm`dȣƷ.~$iVfY"1<`o0s+:U%P|P"&8Wu>9in5Rvg=ՍAlW> r#5I CsMRrVb7J^ q ǵ]{!*!8pQp44~Pfn˟\S _4H1M,$$Ivɦ!IȢO6u2:SŒP`I'#KhUp=[WQcoPFݓo^k>P3#5cP<]ess-qVkϿpR55oQ1C;>VTH#\,zkcJJ4BKghK)ugaX`N#KmHǠR}^o+\֗+r>^VeΥEPguSRCIKwD$R3gSH)(y©z|@ڶ6?t<Wg+kR=s)k3tpO1%c}׭R$R15 * UIl;Efizmεae8r}UcGdiwʀzqҦRw95̆t|]m5IqÚᾯ;zb3^i KXvnY^1:XaJ=İTHنJ$Usoݫj6,sN+bg,}My5V2u"y.HR~'J$gNG8 Z۫1/2}j9bGOaP;`}滶8wՏ^ic:8p'چaeIoD* qZw#\뻹rZSB;Ei0wfwf8=s+ND+},;Fv=s6uZK # fSQ3e1P0)c(t&58G09ɬbI\t".Hܳ^Kp߼\P@Ǿ*[#CuR}k.Ybb S޹-SLC֕-˶]ʣaW]vH~HGΓ.鞵TiIc"V>t \Wp3λ)sTJuE8\oqJ槻:l9D6 TkTr[ǯaI5p% I!?j-I+-g Ej[0hr= 8kmsDhFX>CET'IMn=_<o=Z},wX qX8i ˵A8Lw9[rIn recent year, 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. Acording 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 shok 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