JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?1R#5  I;dK 5V3OLTHyFr;g$4^.]N=IϨ`+"to5aKqyqCT8:wA ȰƤ>sk\O}^}W1, [K㤫Kb$ zKeo+nx"f=IQuj 4RDܮwE;ҡ`B)1X`Wu/i|9$WumNqqֆ3Ga"dJAS191i$j[]YF ޺REIrٷGˌ-ex&&&ԗ~ȚᜎHsGcg2C'ƩnK)g V /=qkKFu[l8P0+uc$b~sW4[Kq+U[poc)SVdus"J7PGrXo"Ȓ!%5]Zڸw%aPdCxPdFtpZKq"dޡF[ :ȻE_#u~!}Z]O'7yDݼ8l\ZiRUW#2LR{VA ,#jxc %U-wzI䞔VÁҊ%TKL5MFKCS.8?xIM^ƼΙ9cMVqծNgY$8wֺۏ1-IDl{#$~TSܺwGw&6$7o]]҇~pyEM86.soI?1]#ǽsRKpUG-\ޫڐT,;][MsĞ|Sp IV@ d Ӭ{^*(=) aJivN?Қ DåDҥQFCP*iɏzNJBb65 3Z B}3ʁʊ34lp VuUά,j8V}'TZzgW"vG|yNI$;W0K(T`Z BH$1+bdnj"/xf?d!v8JÇyZ q?Sä q:ydr zW7 kEb܆ _X&' qzH"*Y0]>q޾|7}5ME)vǍ\!WdOջ ۋoj^& 8sȢ:~mu/t\^3c hT V8J+Cǧߕ4 v:p((_=җA҃p:PdRSSOFDTǐ8qڋ +AҬ?Z{R"qtj^ڬ5:z ˖; [@ݰ9fH+3S9[uG$h]9ZHV[TTAZѻ4095^jm$Fj8Ea'5s7XQo}kΥ[HvH8ǩ͌wJ&P1"y9~..8?Q{maźy$LR&6vu \(efw5дEYq#-]  ۚ$mH䐖%VU#~(.(c &v88*NP#f6M^#*@=;\ ?wh:\QiwisS9ތqNǥ-1.JNݫ\fw)iϗPҬ{[9*H%@b;&*iekIMQAx˶e^b_R`'kǡ_C2'v85eFYwJ}2zCB$,nJU"bV]4,xԚ:tV!F3ۭԒ wސ'.3ch hc'm$B1?$,k&I,HcPHXJR HlFmMJ(칸vcY~MWU6*rO -;ho}$w$6O,mI6Ҋwg;Vzs@4S^X⌼2Y" KokjI|rrr8v7l2$a1ư$0' _jWIRyf!n^O}iSFr\Ewq S| {[-E<W[|4o5І _[h6lqi$OozQAt]m+6Y2Hͦ)<7ҸLZEr67=sWWߥ(?x5!YquޜV HG8('.q$4E,˸mT "7M+#Ҵ0Iz0}#KupMI -c<tÀT~ƨ]4Q*:cֲNsM(3Z] mq+dPjFYq3Thx؞V.0q~cY$`]`@)j_ΑЅW=)$c)Z@CAp^3ų9 22sexe?hãqy/UNߜW{G4pED_s^i95ƳGE22{v:nmn&oS7;} !{+2Z,~B.9NCjvqk9; FJ!IDmӻ&ƛa1gҚ"6^BZēEo獃4Π2pBθ8-s1YN|ޕ5{u%Ֆ'< Wd'sbsL)um#,R.\HV:_Xʨd7AEe9)Κt=$G\~,y i ڗJƵpmrHr zu$pľ^ҢӴx@3脗&V isV? PW[0xMû|q:R`cweEƒbs]ӥSkA?-$X X:f#Sf7;*' yʌ@VFȮa{7l>ySGԊ"C]l,Λ䘤q1汬#E:zw6OB%lߛ>Ԋٮ k{!F``GUWHOqtG9UED/u~ZF*wǍ:QV/#Yk2 \.̜X5m5nS|2 1u*q9} "OCݳ mB9.K0MvƞխP $GZzV!?-@K~RKTxZ^Xo),pV/h,vXc ״ &*kg+K z .2gv| rd=Yd1By 0Ez#gP4-I G'9L*XS8-Vd 1ʵZfUjXz]tegZNf#)&GG@+zen7i$UҼR.a20fh6JnO"0֔9Uc6|Q%*9f\طrS*\W-SPoqww*kSz UVB8`s\d,+˴Z)6^3r~4O1T"NԞ憇f)~'mJ7-~pZA@9\}E"Ұu&_;̍ ߘ`gxf1ўO#: ԰cgOiZ7E>ҥwWC[4 5F;=TïpFE9WRwj{>C{V"H2 tëcHSaX7:&fvʀw*qe)Eu'$ Q(~"钌IGyl֚&ў]Eޭ8/n@f$fiu8c%(v#ƼhThdz%=3Kk3|Yk`kt7f\t]O#;,rMH@*IQ0ƽz~4#@u5:_zRA-r[uF*P6Z9$5Pi{R,lI1Mn5Z\b\OLR{߿OCC9Z+ZƆv[]7<5i' !O~. rēd?μF;u:xWP|,Nbg5ZLUa3$|1֊bBA( q<ƔHq;ԛ8#Jؒh*A=v <`uHB1珥f 7KqS,ʯAb8'F.WYFx*M*l PN\eDS  !&XA*U( *X =>ggUjv##;Uz~AV 5g##h:9XsbAF:Nhqch7u؞iJ"\+W7G|P+2N=8둌A ׵5p0+b]XdATVȓ*@vTU0I`\@8Im/┌p\g%=cO񮗨gR^?#Ҋ0G RG|S)v=֣H`8VC$HP"3R!A݂M"1NHR$ZBpU*\IAڭ)LO$uWڪ;k9 2H$*+q@2}*TrVo3 G'$ !2)ϻ\*G4!gP4oYIFOk-f Yᡌx*o$<0R4yZfg{dr)yޟ ÆF~vqB2 [r̓Ue_f4ʫlN O  OZBGL&3߿[ŎA4*@N9>46HA ÚLw-mVvZk;1~TUq9* !.[`29=ܛpP\R1T"!G=ȢqHB#Wf.OJc54T܃I~\Ӱ\v~wU*ۿ0GbP4i6sRi =k:;0ww?3}b񹷄a3y/$|)촐M6 i I(leO[Mr0JqxoCȠ.V8($uHPwt*?zJ !byWʼn;PZRgOy6?Jy:nP92=S41n c18>L`Uq&9@*V,x9CC1n !RW=sDwfpGCzPU. LUG<N R {PJ@=q41sFd_O)y@ wWUZ(;w4H "yY4ؑw J0UP2m+Q֯GM?VFTB3@̛G8Pʱz`ҏʣfp3kNOOB.gI)l ˆ` N >ԃ.=)q/sqM?@'FNX{Sz3 ҊiE?. Asillustrated 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 imagie 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. Athough the shock training group performed a third less work, these athletes showed greater improvement in reactive ability than the group using traditional methods.<brAgain, this is why you should regard weight training (including the Olympic lifts) and most forms of commonly used lyometrics 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 of the lower intensity shock training exercises. Accurate visualization of reactive movements, split-second decision making during sporting conditions, proper breath holding patterns, andfine tuning the nervous system (to develop what Siff calls cognitive plyometrics) tke years of practice to perfect Only after such preparation should you gradually increase the intensity of he exercises, and only with such preparations can you ahieve maximal 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 United States about shock training. Verkhoshansky attributes this to the fact that much of his material has not<br>been interpreted accurately. Siff says that the German caches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writings of Verkhoshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to