JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?F7DԢQAߊ;$ķo7WMJ!r=fr5YWbMgC/PGSO%4.n.`1TrF0,ӗOD1ogj6J7aYՐ;x8 egCI]Fp.UQ҃*z~uǬ]j-Bb뚞h9{ ~ QH5 sReIbFӣݹ>SƤ+jyNj:MTx8+Tr[Hؼ*yɤV=dQ5rBD% *¤Oje4|FhPZGȲ,ι$XX\,S2`.z ~ QyZ\% B8RUUD.mu? EO&'#飷}_#1I˨\H!yQZa$`8HdgeV/]+ie9_RFd+2lݪf2#$rj? Y}~cRx`-`c;y⳷miZ,+ ~QU5;K-5vG[V 1R&ԕ3gÁOjѮXqt犐x 5c5k3JGEZF`vd5~ĺ lws<{ҳ VR>N* l* p2yu-"mn_琜특sh䙜m zQIuYGl!]Kl ;QV,lcԪv{UTGcBJF$sKnm$bJdf}e'.Is3lRP&V4{VeA .{V%R7Wm3|Cpu8JKQrL%.#E@˖Xȹtt;S5ռG79tkw2;u?Zo[]2OZ^.hjbѱGlYڦia AcqUNhgv`q-qҼr@9v#}k]~K˒w*hvs( 'W)TF-xľ!ߜH^ӺeryvҼբ\ '2G4km0}_-VԐ#*6cazPn;M^Oea8qx~K3!{VH ⬖7@; SZĭcZ]W8*yXHK'ٛ IvIEb$ifF2*'cY"|vU? jKt,&8g+MG÷z~' J]6b05$P@򞢶RyDZF+b99'T'vUdz]h[Ld X3k+ܒDKÓL4mNB.\/g޹^boo36YCp "G@@5> g%ֵo{]5Z1zmk4m ɮ䱵Ρw68G$_&zg9oG`R@4$NmpK) x mORJoC7%Zx'0?zͭ$=}_s'9zֆ a08Z-!A='X:w24^8e #P`GP}D ȠgӚM^앫 M wHcb XGT0q1#:,4l}v?\Ylޔ l/ q}j[~EZRfi_O {-vA%k/9OϋXacuI?{d.lFK?yEĖ)?$Q^YY߉`1_-+'d}^+bH!C;/N{#)-WrV}AQzu5XvlO7<k μ~ȉl7jhmd,j[{gľIYާOrz۴g ?JUC Xfq6UuyZ@_Ҡv%1SF:Wu,4`՘Jm4)Ramqm뚇[Ѭ8EϭPѵ8Ṓb]2V= }?:/$Hۤ~XyԞVEْ h.Uq >YW'>3~5JwIKZmt%}j@y?Rs<jmOE6qYds0sjw{XHU$/o-FjyV88=*.aeG9q4֌j#[-0 <2$(5  ^,ʬ  fkP3E*|3'Whe3rتEE S'Tlpv'LduSמԄ89qHgshZKYE3dlUO}Dk[xm Oʴty@¤zkʩ7}NtbFDp(څ,LY0idoXivk",m#4a^w\;%`=G:W5A([^ ?N_P)+O2Êчjd<͹?L= ƴBsqV1r:0z_q$:zTqQԙtnd8sNxdbj{:LhQӬ=$P bBWšDkWc B(דY{;)ܯl[rEQ5/GC|E%nsIa' 3Ob]vncxEYO] =k{YxN|re#v&F )$)2o= QK[“ m#!?b<1v+}^OC+BKG!~ Ҵh <N) jqicWqXs`;WM2;48h398Ww:#K{/:2vL\؉Q̽^t-nрU.r);q;5RIbGU3G*!pwk$hl.7:ZncP?ի@5Agq5oa=\fݏnե/ʦK TѾʌV(bZhw~ <]{sYjXXWj8zB.3ⴣ!+WPzi{zwڜSF NmZO˟sEgS fqa1X[#;x/8Z'>cn?\cW+Vka-YAgqkz`¹z#mu95RpocENr(+UBy2zWO!ctG>.Uz6;݊[kjV`P:е)CpOH+r{vZN\u`jF..^&QgҸ6UӒ4;as<7ԐPOp-`1ۻ%\ܒ.SC5;ݶۢv]'ؾRa]䵜9_/E>Zvɭ7Ъ<ԫcHR[culm-_aA9khK6< Ƽ$)f%؅?W ^&*012<AnEcb-. 8HUbªp: *tw9k6J$'\č fz^CIhsLZ'Uz5ig#j( My%乍ʒ@=^ u,pgD1#cn^v ms)5jvY>"YGxEγdٖuI6] [1?wj%T s ZRyִ8v5:R# L3Scɣcn3]1^A`1 2UHPrS 1J%8S ϥH-&37^ͤF1Wl^K#c5Hţ~8ou|wBFd|{l7`d0iz:p0)`N7#$5葿 bq4#>1qUJu3Lf v|9gהgJ{5OHi WFVt*W&_ ,X9$ElǓ_"].$Jܤ+幱Pszć0u3 @ 4y9n܊y{F\U*H77(+:Yєұ}IKnXOR]?y8N37oW,O =iV4W܋?^ds]CyQny'pWi(!~5ܖRe$r)n9\ΝOw2$ zRF)Rv6?FV&qۏ hߌ>Lpןdںɫ^)̞ٞ"۬=Exү=>WG;9 ^)GYW##'=jNV(<GznJw$t)žBǎz.17&{S~06jnoZ|Eʎ6 m a8aҽ @6ˑkEZWk6;Sqoc8I- z&@?90_ʽ=""\a]6?UyGE(ZW4Ԥh(5|F=ed?םx^ k~w&ڔ9@PH]mrc8+z |/fowz({Uq摝-edt 2kb,YVZPᡌ?x9Ɯu-9xc&j!\rQlt;NJCvⴣRT l$l+0@5lW7PjXkvAX!H9}~Қuf{"訋sT!ڕO|P@O9QR@aF>7619;pkKU[7Nk?otH òһ"wV;J<<ڼ,HYڵƓʈك?Z;U(n^D(qԓx+8pc\9SZf`ѿ7,=:9Ϧk>FGx{ tue >X)Kk=+0Nc:5 :Wd МcnVinтǽpcJTܛŲsϵ5zR:N_ =$I#} F {W$NBlk~!JOYr9,s3zd_F.ϱ*߷ŠqӚz 0ÑNix^:ӗM;v!PqZe<g<aky͹rY1ֻEeV9Sk—|m#77ݒ3̧[:FpʾGM5V'pN!ʆ#jM}H²(ZU@+YFUAP9QĹUq|cpSu;Ʌҫ\$񳣍䓜cqPi(=hS7Vj3^KҧMbܼrDISjn>9RI>8j>oSlENH!ڊy?ԦO׬3aK8p^օ0AItǦº4Ԧܮv$_lmēK;t =~Yc% S]-H֒zάӴojzҝgJ]¾pJ,)3/x-!{9Nkȼ|<ϖMA]ώuqk\'1Z-H<kk&WjV!8J8~5t)F5<˙j4s!=1EH//#v㏭38SSR/\gXy''PH43g+N)AXSr1Kdx\'8KqZX<V'3E 1Oz/@z_¥_`=!}X=&3c@[RBFD(m(P*[e,bKa[kq b%ŝz Վ _ӥHJ]Qw;*u'f΋)Fx>\ 4l} JEhǭCoˤح 'ES(3Nw'=jKkۯ&#֘g1 T$I* NLfobz3qXehs0"9;T\qJS9N)vHqց\(ҜN>xH"%bc.pG9UR{ftܝ4RIlXrN4QZ>MT=GY>'GҊ+|rg@kXQ[Oc`C8ݢ}Q^TjGsכxCQ_K~71m/G(ʧ毈LEt t}i塢`Ƒ>E0d7SEGhs not out in front of the <br> body. The toes should be kept up don t let the <br> foot drop.<br><br>8. Knees - On the follow-through or end of the <br> leg drive, the knee should fully extend.eight 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 athetic training, bu because it places such high leves 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 pefecting the technique of the lower intensty shock training exercises. Accurate visualization of reactive 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 achieve maximal results with minimal risk of injury.<br><br>Shock Training in Action<br><br>According to Sif, Verkhoshansky is appalled at the amount of naccurate 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 coaches, who recognized the value f 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 contrat, 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 ableto squat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing shock training because it takes considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athleted?IKrD| IJ0qkPEd*J{ 2"!o%n1>V>F#{.*kJ٭*>9@V UKItWnSѐ0AP:(۶?t}oQf7'ROhIn82Ebl&lL!]7>nRz#y  +Ucѫ#|^;8RG-w$2v-ҿXF'h5Mncj*DzwMŐdinTA] TSY,{mv7ٗ?CbE*SWrŝnyS|IKP2k\ťeljHeR[1%֡'oGo8:BtG+ Y''Ȩ|Srf2,^ʂ0Ԩ'qdAOƈn1WJ32K/Le^HJ}87+ep8Mkw. ,UYn#%6@I7k>(s7=ZB/F}u+I#GIdX\O *tpN͐c,(;Vi2ሞn~5n,wOLڰp8yah>*6::2VեatY؂kb1 tܶ-]nVFlIQw,;6(ޫGk{Mȧq{,1R[fAojd%]א~$7뷗muN+$J$K}$mGQ<ݝ#;35mKRߧ cm6kuy,vr+&Ipэeg ? XÁn#TcIpSG"1JN^TOm"\9s &(ؠ+m scDPu`oigeSH2{K4=GaA#o$D@ *Z,XXNո n$ްEθ+GλU6мi!$Sgء [u_:`<[<1B^细p\(%1Whۖa̍bQ6SKկ`ZoV6BoצrS`Va޻A#VjHel"Ȃ`VC!G749QݭŃ)T<ȉ?k<DJ/Cl;|qj<r'g$IG G{1kcpD EcE1^v<3 ȵ&T{-t80#KTLR !ơJq8 [q۪]zc]"7yyHfG'_"2T^ մֱS1/ u_%\KE6 ŏo3wnH9y$ӷNxq 3$ʹ ڪ+j>I>łIE|QlnvfT7\y>&ĈDWhԲ0HXc鸶4zd{Mh*j+m4Zϒ8r h P_J>0-(тYQI^71x{jh j楏O|>BssccVZ4B*o!х=1ؓowɳG;NC? W*mm6_z/yF"2r=v#yw]ഃvBi㈴Q w`?6&ثX-qNPԿ&qiߎww #@@JT77Ex7>.'FOU2?$Om2 ]ޛj8Y_3l&AS,8.4Xmäkx<2d ߲ܷN2fe3C1 G{ziJX*IP`A[w1~4Y%#PʾՀ`dAԼeƀp̤2+s*fm}JlS~ \gb1>j1rLqfoh('o 64Q@P{USM{c1_eX3rh(t&v WzN;dM"SRIErWXWDv2 zfp I!zܼY$nv5xݏ{+!zQ,X8r/7U. e!YlyĴO)XPgʳBo᡿?\RI ڹ`a~zHzF\ɖ~Ou*ĞԚ65h܂~I-ɱoeqHz=b>YDEYp㏃(o7y ٿ^}hrp7>\^1L-y@{t+QVN7*}[j9UpohFo"7_C(ۅiYRLWŽTkQ݃tK7VGk7yGFY[s=vRx]ƅmtҺ~/ Y2#r"Pn||7~f'oQN_`hjTrS5~+1F; V7un:P#B5z=ϪG3igݠqc1~;7Hy=?wG[ WmvR#.lV/kFNQ?N$ȟn;VՃ?#*=('g1e5Zf?E|DuiȹmØzk};jibfL\eSr7; o~Ukqo)ROz>~4ҍ|+F\<{S)$TBCry&r-O*ظC] hYs+T9JeņXf@U;Uݷoڥt]]C#)0" dCՁ<ؤq#ҽ»( yś CtabVEY#Z̍թy,;ߗKq ۺ-r? fhk:pMͥtH *bu %#'jc |.H[b"2ćʨkxZߕ!͘(^|l>O-SDHUȹ 8֢޺7a`4ᠾk"kHHEP:Ë QǎIaC.ؑdoGPll8| 7o#'7 K(dX븰;hN3L}lunZ1"em}j#njYA u46;Z<;&ȄR)j>ZE9Wmo)zm~"2oEI@n6ST9nmQGgr \_кY[_H MRXU&YߗGo3t(tj\#e7O?&)˓+ݞ`0@8f3#z)x ߏ x L{AGmP4[nQq9w^PJD^ᢙxR o I\=IaIR\B*橢/`YR)0g&E/+pDm}T1mYjmHZFkh79A`c 4؁o, *P6>E[$nU_+wT]D6c>;vmYQu'eWyjmugt$1ӆWq4JMPOVԖ`KI)&RGwP~AXaDܣGS xQV`@/{'sÖt\<= oaf3%ɏbK٩;oxs/oHR3!VM.ƍ=je]9`)etL>rݻtƺ}GR4{*mYB 4=Dr쓭I[5(vmr$D:6ⲲrܳpC|L8Bpr!y8jd VäL|tW?ލSX|T?ruvFHH@YSJϝ7M ̇LTX|C>fT_UdŇb*ͷݪO)cpDOU C[pۭpn