JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?,Q\Rqb\RXn(;9\jH̃9{O*C<`65IH zqI\Q~(;1F*M>#FRl=E KR!%,c•`.=8q1b85K QEuǽ'ӸX[QnbiTp2y(A8X@1?D'RkYiO&4+Zy#$ao̸h~cns*B> g3*ix<j={ \RyP㲷GpbS|ls)wi{hw#n^Ozjdr&2d,0ylϥKbҀ*.;ʰsҞ:|3KƑc)'Eq)\ύ%/4k)4yf N8W*(Y[lg +RϢ4QsӛF!C#ZdZ}fS =}l5ImtSH!"S?ێ ++Puԁ5+ѻ{c5 G|p >MAvpVSKI8 ghL'fY`?Gv]΂}r o94G6|xϥ>]]`d˻zq<ڣ_4NV%p*L*ҋO/!x 99Fku)=I,MF9yh:fukeɯ;橩]<-Բ" e,Ht ?W>kdNUvK)w:kdVo1=:77gBd#'?JBJסQXSYHQRۯ+DO/SW^^UH#g=tcMՋ!%Jsw))վ;ycEy|T4j;;ۘ- buV%;XϾxTU!M91yA g$~4ǙGbJ2'P {N[ۢ1GT+2–' ֤wp2r 7LHP,H 98 #wFSO'^Y!E$ztxHJ3$C>y9' }-dzg*M=)#3TӭXJ\/M5io.bTpuϮ+U0#1sAXJ2ԋV[[Ƌ*R59VW;I]FKp+ohc;jR 4&Y]Q;}qE{8R૴yq[QWaesps'#Z\.k:vvl1#G))XV . ,f9#6Ǩ>ph4!fT)adwW4緍c̀=)Q ?iYRpG4[>*؊Y;ԡƁnZVЭbӮ&RTPH,GmZlSUau= j)%@Zq>i>!zF?jf;#<#mj szĴqPIؒ⊗)&Uf>=B5":/q4ᵰwG>VSYh]dѕ HIdVm 8ךՍ]0-#.zd֯}rxqn3Ɩ uMmp9<jI/٭Xm_&G$u׎r+4"HsX_˞t9`G=Gz zRKT$bAm4%"m,rs%A ȯI]?Y(9$>i^#-t{-P3#q=ǵDh\#ͱii_jA 2Iz=n n7IzҮrܭE#xdIt馵"WLjP"#VXlmStVZW?nk)R!Ƀlyڸ>7Jo/M̗7lz2,+rk4k1uֶ HP}>kHv<_߲h8V Ak^>d23* dc jm$6K`eۂp;/U|7cx1-Dm;,{pxG>m${v5P4}8< ?ǧ]x"]V=#]iKE[qDb{Qx"ItR; O! d\u8>d-%Fw)^)A8uhڅʵn$ʲ+r3aVޛk6BУ~e.?vGPx1o˝zCMWzk|OiHADH=7I7cmnbeqoqvUp *' av;u_Znm2WXӷBke[kF1ǿҳ@vuY萳1QIU;sc:ѰyLmY$W-q a*l 6k]:X5K>kD _SV7dK@Ԯd#A<_Φ"r0qQQRs':)48ަm$ [G55؎ g8gnX<\@NME:bol!mPxh%yMߊ5^)f#$Ug՟_}%O;$~,VͣUāNAܩHקtRH9a秽&쑣p&Y-eW O` x>gźinaC<=X1ٟ41HׁFG?Ss6 k)dMF%9 go")]_4{R p Fukȑe\;## \>.[G ea!ysܚ$sTθphږCntO QXg95Wh|ڗ"XnZ#xI?"RyQy&m4'┑$IZ,R&<m^~u񵬳Zd'xLՂnt4~G?>wK F2 Kxxqഊ+{XX`][[V.-,Ξ¼U<1ZZ.$_>_(,@+Jڒz\[ȯ|A/e$!U.8ʴƩmEL:(BOj4{1k6~cν9'>RZ@%A?Z$%>T;I}&5hn4]p c8KuQ6Ae 6v9MzGӬ|Y&=WvVbU#d1epNR<>γf3kqݣ`"IK Jg\tY ltxSdʍ<l&ƬGT=kmKz5[yoSR㼈lw ?88aF='lݸ\z]3HRK*#P;q90oQ%orp<ՏJrdvyMBU퐁7C>Vp0Tm7L?߉n&no/D^R7. D V?qWZ-T%@z x4ˌ' Tz~(R#J_xLMeȟ+ԏvf%*IaXuld\6)"Xq8'~KMe+3O[׭o-A71!zV )$dyuoލqt{\,Zz)uby]Oۛ]b"Kpߛ1o[]X<*+,':wLՅmn|1XgMvaڻ]Y{& TU0?VWuM`*4Mnk[ZclDE9u-©0ZsS[?\MwZn<W]Ǐ/~ˣ*L\,m<+m!Q!UL=kտt]䎃?@zъzIv>2Hcd>[;`$sʱ>)LxsVcœ}l cq|-.#QJǵaJVMٞݧj>T!hI9<`/^g4GWRҮTWjiZK"A DOcx=jݚQ%ce(9Au_C\֥AO ylPd[1jyO 'ny]ū,O #֑og]lM.wܮꃖ`1+:Lct3#@ rOVψ/nndWUs e0PNE8(̩$ T],~䘰kKO>qմ !(H==Mknj"oM' d`j3+ ,Oroc1vcl@Ƴu[Ymjtqk:JM7h_KiJ l} ~$}R1 n9UZ+˪r{ _l|b9Bӊ/7Z^yg&XB>I>UZz]hLcgּ\ϫ˸6%FpЋfs塻/-*'i8$gZțQ5u ~hxPFGn{&Msl%J=A]N`ד^"8“Jq%2|Zi%̡XI ~dG #ځTdZ4eo;({'accoƹ-+7w|o.3mБ*KN8$IquBTbt(Ьؒ]SӮEZ2xFQ`3;v́$M6fῒ!tь;xɸz&#k{vr7Gd[s ,q!combwDӑ۠ǽo鷋iN Twa4y&7Nais\\Fc@\txty {.#\<~2CjZ8 B4CѺיlcd p~f;c}+)dn<`3Yj1 O5xRm]c?sPq:VVd&*N Hr{8o[tC}T\ϥ8C``RvЊCaqei$:23C~TIr$$w8Er$wLT]sNXiܹa˨jMondy  {U}FlFJRО~9X5+9Mv?V &\r[U} o^q߀?wz*Kk k0K㴷+iw r\ElYӵD6RdF'pR0Pӣ8ok,v g{(eWrV|G'_dq^)̞Fi0Z(v2bRdJ6`+i0둀* +;QN *!vO0E Q) @CvNA:=MzW GNVdfi-qw#w[[~]$AN;Ee?iIt is quite simple to use the Just Jump or Run for timing sprints (see illustration 3). First you need to measue the desired distance of the run (40 yards for example). Second, place the computer and mat at the finish line. Third, enter the distance of the run into the computer (this must be done in feet, so if you have 40 yards you would enter 120 feet). Now, once the runner is set, yell  GO or blow your whistle and wait for the runner to finish by stepping on the mat. <br><br>CONCLUSION<br><br>The Just Jump or Run is not just limited to the ideas presented in this article. You can make up endless drills and tests to use with it. <br>Because of it s versatility along with it s accuracy and efficiency, the Just Jump or Run is a great buy. ruth is that guys like John Garcia made the difference. <br> John Garcia, recipient of the Badger s  Iron Man award, started at offensive guard being only 5 8 and 170 lbs, proved that the BFS program can elevate a smaller or lighter player to a competitive level! Jon might not have been bigger than his opponents but he was faster and stronger. Lifting well over three times his body weight, Garcia could lift an amazing 585 lbs in he box squat! His improvement record is outstanding: comparing his freshman and junior year he improved in the parallel squat from 170 to 365 lbs, his power clean jumped from 115 toique of the lower intensty 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) 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 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 coaches, 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 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 athlete޾L z8zZ{nW Qkۮ!&Ȣ.R{a9w+4 1"Yl^jnv>_? ϰeCŜ&墼5;+oqD6! #oևͿ?oX u2a4M# Nm>,r')aڟZ/_)q5?ht߸%|>V/jpI剮VLXF6z~,U^Tsu`ɿ}1*w]u^"IѲmQdYe5=o1+.u18;2YWeکbbh,P 8G/z&)]0Cn6P"I&KR 9$cO.%keoq)