JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================." }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( ( ( ( ( *lyeHAj&MS?XpGH:p{?ѵ=rg78O$g8!⻒n"B, 'IB@[=G*+=S{n4}8)k>:kNfs;WSQE0 ( ( ( ( ( (+?Tҡ i$oc,JM4hQ\>5?Wzkcy^A9HGIJ/f-n^C^9~%ӌGif꪿ PI uٍwuIZ6-QZQ@S5,$EQXӮ$G!Դc 2C#8kl5 /ѥg_AbXTؔ[[8(ÙVLCZC'sJs<3:kZxUDb'Vo.SQ* Yvd^nk3+nT wko}O23$$[NќMel>/WRM- ;oS\s8[s>`FzVhs+~?阨ARie[8ˀ n4ũSxވAL]:zگO[cu5 J&ll?'X1Yѿ`{fu^Fr? E֗9mƸω+i,d0ˉo?:b8[2@S\FXEPO7d5J) rO ); HJ(((((JǾ"\A)4NrS0Wo_)[ @ >i=6↚fiTh$sZj$[-4Kp\z~Ƹ u%ccxq~ϡj3$C!"%f$wG[JZ{VOW>џUjZ3}D<#-tX}J~ME7UB~$Im*ǩz|&M%_U@01K]fEPEPH@a2 -Yl-q2B% ?*QEQEQEQEW>:NmJWLX_9uxHմk9af*TBǩH8)r9HǏ1Ӎ 4uq$^&wG0#_c\kPof뙼y}8^+#쌷?ZI<Z+/%01N? L(aEPEPEPEPEPEPEPEP^{Okx X,ǨC8JUUHZlХ P ;)j|$i^Gt<Ә1ۮ 1>MmszvPv@r =+?kh4ү>X<8ۜ Ȥ-Q@Q@Q@Q@Q@Q@Q@Q@Q@Qס_ہ-zjr'avϦ|c EnpN*\!dT?*S^H|SsxdZ\17v!Ooc+8t׿ԲmnP3:):Z@QEQEQEQEQEQEQEQE{F+6?P}ʐ?R+z?wecˈ=9qJ N™緭1tJkO )R3tIzf}*v cU ;}A|~u?i7M!GMz 0krs(`[O$K3fŠ((((((((6@z󯍐4 A"ݾer;Ԭv$0i7`qLCM$`)ڮ0ڤֳml e#`?P*ʹGMӜm%1 Ò#p:Z\T?hxpZiv*PrzϮ],1"q֯W[tY0Gp~FtbA=Q,%}0X|?_#JVÓ< z-b⳴F`@ቤ -\/߽3\g~BW2(F9Q\A!#U`~{yqOVuF}.#Ӣ\g#[fIw-pvc<氮`״RHYncSM?kHɒ8i >tMȚ(+<((((((((( t FRT(k6hͼ1N?{sj{Hh&I]ǫ\؝ׄziҔ w n>xXh$}׏F15{Y+l8nP;#(V,#icD[?R#\$*?R(I D8ZV6VU$ټZGX^N'qaz:Okv$W<-QLAEPEPEPEPEPEPEPEP[xΜváWuǦ g5D}J0`=ĭՅzKUz {i(1$~,W[|9c ~5ƊUax~2K_4^B0Y~Sm <*0;ğ4ѓ|kܘ91XV6l4)j$sokk̼x/1kkYZlZ(2 ( ( ( ( ( ( ( (yjȺݟk׫5xU;ND`H-zW>!^'FBD7byl܏bYGקW8QHVOJWEZCL/]k.Ge`W?ZZA^;/x[hh 6؉<{i&taxnCKd1O1 FrAtI?ֽ(A՝Ţ+C (((((((jY $jrKma\m@)7`,k[/l&vfu-\Y[7PFL|'qQU5hu뉦|b'RwS rR~ngl {y)ɌtRi-ttvtR]MγnPr"& $P}ATag nኰWݠ=~Lݷ4è.۟&F1q҂ٮyR=." ڔZ%ȆXʩR7!l=+/t5II}}OqYMi(sGT_&n flPGwUxPkxD5WI~Tp(OcGoZF5>6-QV@QEQEQEQEQEQEQEKn֖&DQY1خOeAX=pɏ,ֺ)XV8+ j0,.bEOv0ʯq&gPqOҴbgIE]eYFnZ6T9Y|R;lָ/"s1(ߒOEY7 =aהdѶĶPKV8V"舻p9?su=6{7[cq̡FZ2O&5Q|zI19;8sʑt8>ڧVR/.'s}r>#'w Ͻt+#6n2'ߧNo,IǟʶJxڛ !}kgB6B1֯%_!b*)|ר文ڹaD!8p>zQ$~iFՆnĢ6 ʏD:l铴r<L |qNZj^3Bcontinued success.ull-time job. "There's only a week out of the whole year when there's no workout, and when I'm not competing I'll be running and lifting." But in the history of high jump training, Amy admits that such discipline and dedication was considered the exception rather than the rule.<br>"In the past there was more of a laissez-faire attitude toward high jump training, and a lot of the jumping workout would ctivity would have to be regarded as low- or medium-level plyometrics. Says Siff,  A useful visualization of shock training is to imagine that the surface being touched by the hands or feet during the plyometric contact phase s 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. Although the shock training group performed a third less work, these athletes showed greater improvement in reactive ability than the group using traditional methods.<br>Again, this is why you should regard weight 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 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, 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 Si