JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================CK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?g~|mw }7R^e-'z뿲+i繸MF(A1@HO+˨41J<"NjJ_y$)-TeR7!>:ަ4i!Ӯ]2r]~hA5fwF;Tgqej73ڢ>bO cb㢻gkC|0HLexϿչo=Ilu *]bNՑH{j森֒bAǮ8%&[Ҵu=1>ckx$igV4A4ۗbySJqΒImxyc1}3Z˨Zi|F{^}Kr6*CZK1"݌6uFg131cKr0Q6'ws0Ǜe#'sunNh*${縯MI* bP͌cpsxfo6G}EMXF6:Lw}JB RFIy3 ]mh4@<S\߈o BAh!Hk>WktCdx.<=w-l@` Sߓ\֝|7.nqרjMo} ER( w"NNX!߀Fy8-"nU%^õ55?t~EnIStc&ltli$&Aۭu:Z34z@U  ;si({X5bك756ǨzFui֞dNV)5hu$JLȵ+H H :Q%+$p~>o"=* u\f $p̰2FWOu^,8&960?VHbM>x_µ9rC~Kn4;öY%K \z~U^ 6M=>W3.nQH |Dj}7~)Т/ R-+.[.-SZtOHto jF guڋg+M,4` a*O|A5e. q"HcbF~Szi 'U~/ C=|˿pO|Ԋr{PNVbX$Z240G@[ĩ9%UqqZ>HVrؠhˇ֤Ԣc6QLpsMM-ifL˭WJբ`Y "A]6ywI2w^o2,sJ18xᑇ &(ՌbNRwzmTpNi|K,4KUnFOU r+jt{dR"H w┞!ۡXh]NK(YL3&f=0: Y> {-n yEd|F ΔLl@$w)VPFnV ! j+J4SiYl4x$ZjvKm:m8>Uav)냞_ -XY$vao,c=kIIrYy7tΕfOε2.Yna}\U,4*_F+V֒ycA$sf'QE{X<"^&·*(/4rlBW{X{NqQ0dh)".ߺ:EHLgĄPlyometrics is a key component of the BFS program because it is one of the best ways to improve speed and power, especially for elite athletes. In the U.S., the term plyometric training describes any activity that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase). Thus, a standing broad jump is considered plyometric because it involves a rapid stretching and shortening of the quadriceps muscles.<br><br>More specific definitions of plyometrics apply when considering the level of tension involved in the activity. For example, jumping rope would be more accurately called preparatory plyometrics because it does not produce a high level of muscle tension but helps condition the body and nervous system for more intense forms of plyometrics. The squat would also be considered a form of preparatory plyometrics because although it involves a stretching and shortening of the quadriceps muscles, the speed component is relatively small and doesn t produce the highest levels of muscle tension.<br><br>How effective are plyometrics? In a paper published in the Journal of Applied Sports Science Research in 1992, researchers conducted a six-wee