JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================q" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? #v8FEW#A@CҧX*1b*eJn#52hHu'5 {.G4 O,&sJuZBw1ӑO";JtA)сqAq)XzT{$ntc#GM1SN{Q(N੧ǹRFV]b͂cjct F u;H,A#-FhFI.* "F-fύ'E+G@r1TslK"O F:d'uS,ڽ<26-=(sNSbZ1PƧeFcQpK9pZ69LUto<r5z;Kd {WEaQ#Ia@EJ U+8KvYU.|~Iiył`F<v@sy;pj֟.5НO,l {fyNԙJS`$W?.k'T>յi1 r!㸷at wGnm,] w1W"]ep}"cP"&ձp[d&㵚}cG|B+{E=`Jqo A,r,t$fXh1q$xQߞw5mU^mդ] 5WMŔlZ20 $TZZw_TqxI oܙ,^WO=_8'?t+u)u6*,1km~T @Sdڕ~(/$=q]nw+AkɠXO fA69hX=Q@{|HdYet(>c7Hu iWZ~H2,*x8\Z/`.в.Ɗ^VƊ.`H{dSYW%MFTKn 9ڻk ;qm-z,j?X.,a QhpCv N?)5 /'Gg$PI>bp?umcuH9طMq_`r"H4 oCb; YWfE#pcl~F|>m oC%ȓF9`03j擻qۦ\?-/RH-,.r0#}2kf9y8t鬣HKHIU\?yӉB؝\#eDc<㵅YsO94ik֛~<@n졆3!9̠r{Ԟ:A[{+kˢ-1B8a)b+'HEgX€18?5%EH9>kHKI$#%5{ ҨrHcįL~*4AR! fSXu3q+σֽ(Vt@ # ^j:W|aب7!C⭙!DJ:rqTY>C|p^B V3@E54SuU5JhmV]MR0EppZBh%#Ӏ*5 j@W vQ ~(cweUz0>΄ +7y }c"vL#b^OA:WIk,NJ{QkZZցv6QNRrx{uqwGDeqDj:D[Isϖ1R n#CJuxZYdŰ!| xjKKoTA3FTdƴ>mE <Ö2jZޥ;9#F0ppdܤ!<5y-X}ҵK&XYF{R^6ᦕ# >DG{E׎0u?j?7H_2hAcxj_Oǁ%eb%''vh@UKI7;*sB<.K\Tdag+ӯW~> I{nx0!4Lz,3 աD @?_lO_c3^x5!erP~T;]Oĭ>*}!}*UM^h"n0A7]a=Dev:Z?^wu)u/Et #ا#r?Q8 I*t~i60Va:z˩[2_#VV`[85hŢOn]N*سEHHW:.TTC6v+ŪͧAhq3Wg%b\z&]T[{)dU9ҸT/db@ >QI}y3j|?n7 ө` #$-vGիZ,O4(#_\ub>zzs4:kL37ZwǴw"\{\zi5/ݘӳk) 9Ad\\tOf\$ :;qO9Ǐ|GrI_,*V5>qo)`9,H89=3Ώf֤t,Jaj3?­~)RKWTx *1ڊ~ƭMDwBfFюJ֮gZy!p{fБdV=ZRj)95,,vL '4U\CVzQQE,ںoǔJ(cFW9y4QWOp-[oδ<br>How effective are plyometrics? In a paper published in the Journal of Applied Sports Science Research in 1992, researchers conducted a six-week study on the effects of squatting and plyometrics on the vertical jump. The group that performed just the squat increased their vertical jump 3.3 centimeters, a significant improvement for six weeks. However, when plyometrics was combined with squatting, the increase was 10.7 centimeters! Can you see why plyometrics is an integral part of the BFS program?<br><br>The Father of Plyometrics<br><br>The exercise scientist regarded as the father of modern-day plyometrics is Professor Yuri Verkhoshansky, a brilliant Russian scientist who pioneered this type of training as a means of sports training to improve athletic performance. Verkhoshansky s first research study on plyometrics was published in 1964, but he had been researching the subject for several years before then as part of his post-doctoral work.<br><br>In recent years, Verkhoshansky has shared a considerable amount of his findings in plyometrics with Dr. Mel Siff, a sports scientist from South Africa and popular expert in the field of strength training who consults for the Chicago Bulls. According to Siff, the most effective type of plyometrics is what Verkhoshansky calls the shock training method. Siff, who is currently writing a how-to book on this subject for coaches and athletes, says that shock training  is a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state. <br><br>Stepping off a box (not jumping, as the thigh muscles must be relaxed during the fall) and immediately rebounding upward upon landing is considered an example of a shock training exercise for the lower body. Performing Marine Corps push-ups where you clap your hands, land, and then immediately p