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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 entals first developing a strength base with BFS core lifts, and perfecting the technique of the lower intensity shock traning exercises. Accurate visualization of reacive 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 achievemaximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Siff, Verkhoshansky is appalled at the amount of inaccurate information being published in the Unitedier this year, he had a 19-game hitting streak, the sixth-longest in school history. <br>As for the class work, all three Bulldogs earned spots on the Athletc Director s Honor Roll with semester grade point averages of 3.0 or better with Morris leading the way with a 3.813 average.<br>Eligibility-wise, all three are juniors and scheduled to graduate on time. For red-shirts Byrd and Jordan, graduation is this spring. However, both are lookig forward to returning for their final year of eligibility. The Bulldog staff is looking forward to it also.<br> Having three eturning starters in the outfield this year has been tremendous for us, says Coach___<br><br>Table 1 December 1997<br><br> Weight Lift # of players to accomplish lift<br> 200 lb+ Bench 1<br> 300 lb+ Squat 2<br> 175 lb+ Clean 4<br> 40 lb+ Deadlift 1<br><br>Table 2 March 1998<br> 200 lb+ Bench 18<br> 300 lb+ Squat 16 (2 over 400)<br> 175 lb+ Clean 16<br> 400 lb+ Deadlift 6<br><br>Table 3 Marc 1999<br> 200 lb+ Bench 30 (3 over 300)<br> 300 lb+ Squat 34 (8 over 400 and 8 over 500)<br> 1759glprSM)REZ+<ĔP#I ~U}> ,-q$P(o&V5J9H^^d-W-Z6>")ΖDn{#"I:}8^_/bTs/W$G%}kNbLR{G+C,vi$u+ucykW=(J>%u?ʁnXY1>O*NW w}t'3  @sqqKZV;EJr!eIn`c<友@zi'0;PٞHp?8DX*Fy&{Mit٢V>oG* z{r%=m/9bd]wD/Wb_ R.4jHN'a"ب_3 H9!0 .qڹ< ^J:ޠ̠CMh}6iyh%7.yL;#ID.J\0@hon v\][8П(SFq}DA{ (yQhӵͮ(v|j/-/${RiF_O/B 3!:oхl%a"ʱH_TZ)Xu }:;p?WkXtTqmMؑq~|H}f5xѺ 3֛N6ُI:ո3@h;+yPl3}XcRCgHu?*$"Z3{ #=ЮSa dK4)b~+ܦF^d@YJI[;vE/D-&02/[XV 6=P%@Xm-޶o@)k`6ֆeix el"҉9>66?(QaSq7QE0Ūxӛ_Kd泀;V0;[&ZπV\إ7G^>*/ykdM5}ɤ'.;rOUBTa`W?aҭD[ juA|_Hb@$.[Ntk1v[XXM`d["Mɹ^UP-,P&8 }'8#Fkq%<*uF$X#n;VfS( n᎕b-j`{Uɸ&>yvB8=էv/,^F:hŲv׭X0Vz^vmԲpnD1/`5cI`>8r)|mHv6W5z>}}N\~?jZsC:i^Rb&Ey_z^0ڟf#IĄߋb@:rts`U{[@mK  H=Dcv=%?|chQ,#Q`*qFzQ4EKeK*t Ͷ/zv Y=3`1u i7BsԒsF<+LՎN K˩s9B'$`mlZ v/J