JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================l" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u=*J\W&< yU[צ+"7+cJ,gjX*g=q^5|UJUUJXw$'}oes,E¡8gOꫫiGޥ)GzFhX] >^t^%8@DM Y5W-4M6Beq*xYYb0bqUMLJ#$\oIj'OGiv LBjG 5m]˕A\߆%KszYokdk|mUwzXߘie Y:pd%y + RD`n8Jk{F=A$V˪]F=I%E9#%*ݞDHYܺ.AuGԞ[jrws,zOV5mCP?+O3?Ҡu[\YZNLEAC+FbfV'89杗qw xva,v'%p'Ҹoבj G z&wGsb&3xN4x{$d, ft7[m286W^|umdNdf'8ꗄ5Ie &AǮ)<]kCg pli0$U]Glt? -垠|Ndwi"ZL3qN(RZݞFd ,f($iLǭy27),3OR3OT(mqT OWQ[bMXV!AOnj@5k˛?:ʰ`cXz+,>A%#iI &+n.ШΦD[{ cȮTV'ĹSDK.yR}iWwͫ}YN~&oO[*DhqszjwI(3}RPόkZ9d>d X~,mD)bF@*v3K2e/֛VzKC隕Z|yM8=ֺ;{fI*ה .Fƌ@H!R kXͨi4Z%sSّkou%I!\A3R,e6$Ӛ̴׮(7UWh_Zm>c_u+}&֨sRO0b9B8<v.[BHeiWʱlY5.Yc<sں(l|viP}jԛfB$V%y#;8e XoOƹ߉I=^B!$ +S6ps\(k;^ox1^m/{ө>H$RRD{tCq/~FAW=^KR2.\]}oAiD9[Abӎtw43}Ps+#i"xBG SE%Ӿ@Y؀$ЊK 2zWqhM_A$w(TqoP}joͽ|9-ۖ2fb+[Kk$jJ޴nR'1+)HM665o4_J a{UkSi1@ir~_rİyM`+xɮQ[JO\VIe-b[zTZFu0yb 'v@qֺ?xtj2I}BpMyZxܪ[&0!F:ּ7]e7t+{)$=~\M-YנQZZߋL%* )''R"KXٖ`dR✆m$_rD\!?+#Xc<¬hm4Ҩ (mxd̞Xx#9#>u=еY!! q|NE4KFH@O*LJZоg5{6Eʼn늽L_2 LJ,{52i 'ɒH9)Jqw3)dK+;G M%Ċ\Ѱ ^/mtXVᘴh#%8- mh-vʚ̖qc:USL5HS.A9mr ȑR9E溞pIDJ+*QQї&-jd<aUEel׊y,.Pm*H{^jꖢhbgÜ]ZN1KD(Zmݜ62]N&2̩e]t4٪I 뜟{Mэr5O;@;4pt3Eq6 v8S[Hй*JXmI qxiPbI3-F6oלRLJПXDW>w N3]&gcms%HrUPOZ9YI6x]7pNy&"M7Oy wx81}k;հa,h|Gvbn:qf=w781-߃܎{Uki T;Gӥpwl`#wc?,gfʶ%bqƒ5o};-FbUWVOr[rA"ACƼS^5 ♕X<WOcpOIBqLW|@δ ?wu+qjME.$Oq.?xhMc Jے0Kk5E>L5EB =Vַ5{@^@%# n{W߱#񝤗SDBPFp;Wzno/Q4e=A~[ I$8:M5( +?yqZ\]1Xc.ʻ^N?ɮAM#1TgXӴձ[>ҧ!8?ҹbZ[Y'ܼ`#=v{#ՑE26܎FkRHXnnF1K5in|1. t<B?:]fc\ Γ{ljHϵfjs4(ysj߆6qPIK."GB$p9?zh#9,䓎N2ZZū.P:Nw5x֚CbTonoxc-88k5~;\*^i)hrcs~SEw2rʅ4XkHS$[{]-ݯ"Laz㹭XQ  5~ d [YQR FT{::o #+ x6{2W9#;n'RFA8<*b{0VC`ŏol*H?O$ר@RV;ሟPUivC&>x]1E;[aNH)m*et$$פQ`odgګ4kxj2+ ZRR>23Ioɑg+-!C:UVEZxʰiN]BU(`NGH I<-sI[潂ۋhtWRH5r&4X6I<ץC 09 X_sY,}Rs`Z"*m{xIL{ k$ Jm)/a[hMG]gNu4-ts,Gh:\]sc +[18'Ʀ0eԫ3& 7xf`tbJܐVfX1$ VxU09;[hbXcU^ަ)|pQEsMtR^ 5 85 G#gs(ϩnU&wQi`K$04QUSr|!,ũL#vQpjijdf֊+/YP (%㌔v8Ϯ+Z.(S:{Y k& h+뷭3S Yq:c>\;{[\گMt(X-eYc7~{0Ug"\3?x8yginqJܧtTj_ĭ?*)} <75[F{ cE\k ]Ixbm댿ǷN2ٕ(4_Fv DyByǩ5]22Mh}vLgc6AccVHaӧU'(ۨo 3Sv⤯J4[ R7%}sS=*Rr$Xw C֎}5vXǒ<pzsMg}M)O,Cyطk ~_)N b1RmraU9^n[D;ǔ^Ձ[M2[k(1m񮎩{lmL :k/F/ . G"RhoyluY>2*36ٽOҩ fiܶ挙nqV|o-[Et`9=k Isۗ%BdBUJR兕r"cVu*iw'8 ^p"Y=BQ*$IY7+t::]Nfy~v~=v*фm/f`r?*!jpJr%9k]Mn|E9h`ތ:bxM*'+Kz.m6icœCi8''V5{wѕ᫧@+q"Vy @ 2"r~Ҹ X}k&/峒N"Kpl&㓁]}[]v_TN[M27,'}+zud"uw.x⺭kkXEeKGdfT*]q1tJ$N-i֫/C?OwpK,R+J5.]]rv'\t=,5+CدF5U;T?#|rJD*@Kkm.1+ĄJVw׭8FW1S*Rn,W6*$s)N#7ppAA_M<&uKbyD8(G|𭥛ʶRJ1RM-IDZ^o AV?j—M7{8bcҴntxkrw#\pq9Vڧlg&rښ:Oxkv t8O[ė6cؓ ԚTJ# :ϖGJl ˀ1"\+} V&[K;21ּU+od{ ~I14T;ediately perform another repetition is an example of shock training for the upper body. One of the characteristics of shock training is a brief transition phase, which is te pause that occurs immediately after the eccentric phase ends and before the concentric phase begins. Such dynamic activity is required to take advantage of two processes: 1) the reflex increase in muscle tension caused by the sudden impact stimulus, and 2) the release of elastic energy stored in the tendons and muscles developed during the eccentric phase energy that can be refocused to help an athlete jump higher and farther and run faster. As illustrated in Figure 1, a delay as long as .25 seconds would prevent the athlete from being able to use that energy, and the activity would have to be regarded as low- or medium-level plyometrcs. 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 is 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 mediu-level plyometric activities, including squats. The othe