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XtN N w&!-`޾Q@Ś!p0p\OjVd'f'R<1@;EP$o*&"`yQоOk`o}8flֵlar~Nif %X(F)c*sH Us=/c4=8E,_4;&%s=So][=WSSOViF(F+I(\%,;Ҷ,lul`&r?t^ߑHlq 0NGqEkDJWlm-+1-2 S=BK #{dҊ*׵AqE 屐R@ Hڊ) ҊoUcD޾_#ԡ&Q댟*(݊0"9(0z> ]?4v} ERIDj6Xf zz(ll) 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 examle 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 divide 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. Althouh 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  readness 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 muscls andżɉ>$wge;NmS;../ȝ"yX!k}BE=<dH@ 5=AX;bVV$Rnǵ#n|K*+Vyji}$T9>Ώlhˋ'oFRdzǑƫ~%?i3V<< [͍l_c}w;t>aGU[ u?]k9&)`xrcY )Nryhpf2+—(M;V jݤ|o?5#"Y95diaĞTr1Yteu `{Q!{L{ sfck߭eE7eUudh/e{}яb{%Sr h;@ô@/Ѹ7FS%[h  o3Rެg>Z;(ҤPH/%B"ōLʣSH!1zo\:x'wÊf1'LjJ|?n1ANCiB $(%f]Mr;j)5$- ̎L'b .;C5.gm]ca?<|~ vʏ|low}f UuԪ vtauDY,+bchN/'XԸ|' *A iq=%^[0qr#&&{u{+_2ʼY/C5>I9&M++jGMLmeҬT!\g+]m{ ,Jw)31jX3$=8ޚ5cIt#T/qZڝoAn/>\k/1Y|d ڟuM񦠦k_EVlg{ժ@.yದCI7v -SL׳+5ߢbygv~,=coiٶ| n YNL[ #P[V) x]sxsy^ɡ6NcpȤ,*@S!PPOmZz;_j?U[·뾹nod,f!18x2 Aoܬnm4M3V! y$D8(Q`> 59@(!P outX⹼ɗ@K*;GǻVrhXHH˹D_h{EU0,=Jd0gTznhZ`^Ƒ-46_z<Ɠu,og^qv?Rzu|' ը̾=MGCd@U$Mԫr. 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