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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 improveent 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 traslated 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