How can you improve your reaction time. What are the most effective exercises for enhancing reflexes. Why is reaction time important for athletes and everyday life. Which drills help boost coordination and agility.
Understanding Reaction Time and Its Importance
Reaction time refers to how quickly an individual can respond to a stimulus. It plays a crucial role in many aspects of life, from sports performance to everyday tasks like driving. A faster reaction time can provide a competitive edge for athletes and help people navigate potentially dangerous situations more effectively.
But what exactly determines our reaction speed? Several factors come into play:
- Nervous system efficiency
- Visual processing speed
- Muscle response time
- Overall fitness level
- Age and genetics
- Focus and alertness
While some of these elements are outside our control, the good news is that reaction time can be improved through targeted training and exercises. By consistently challenging our reflexes, we can enhance the neural pathways responsible for quick responses.
Benefits of Improving Reaction Time
Enhancing your reaction speed offers numerous advantages across various domains:
Sports Performance
In competitive sports, split-second decisions can make the difference between victory and defeat. Improved reaction time allows athletes to:
- Anticipate and respond to opponents’ moves faster
- Make quicker decisions under pressure
- Enhance hand-eye coordination
- Reduce the risk of injuries by reacting swiftly to unexpected situations
Daily Life and Safety
Beyond the realm of athletics, quicker reflexes benefit us in everyday scenarios:
- Improved driving safety by responding faster to road hazards
- Enhanced balance and fall prevention, especially for older adults
- Quicker reactions in emergency situations
- Better performance in jobs requiring fast decision-making (e.g., air traffic control, emergency services)
Cognitive Function
Reaction time training isn’t just about physical speed – it also provides cognitive benefits:
- Increased mental alertness and focus
- Enhanced processing speed for visual and auditory information
- Potential improvement in overall cognitive function, particularly as we age
Effective Reaction Ball Drills for Speed Training
Reaction balls, with their unpredictable bounces, are excellent tools for improving reflexes and coordination. Here are some effective drills to incorporate into your training routine:
1. Drop and Catch
This simple yet challenging exercise targets hand-eye coordination and reflexes:
- Stand with your arm outstretched
- Drop the reaction ball from various heights
- Attempt to catch it after a single bounce
- Gradually increase the drop height to intensify the challenge
2. Wall Toss
This drill improves your ability to track and react to unpredictable movements:
- Stand about 10 feet from a wall
- Throw the reaction ball against the wall using an underhand toss
- Try to catch the ball after it bounces on the ground
- Increase throwing force and vary your distance from the wall to adjust difficulty
3. Partner Drills
Working with a partner adds an element of unpredictability to your training:
- Stand facing your partner, about 10-15 feet apart
- Have your partner throw the reaction ball towards you
- Catch the ball after one bounce
- Alternate throws and experiment with different speeds and angles
Incorporating Technology for Enhanced Reaction Training
While traditional tools like reaction balls are effective, modern technology offers innovative ways to boost your training:
Blazepod Training System
Blazepod utilizes touch-sensitive LED pods to create dynamic, reactive training routines:
- Customizable light patterns challenge reflexes and decision-making
- Variety of pre-programmed drills for different sports and skill levels
- Data tracking to monitor progress and identify areas for improvement
Mobile Apps and Games
Numerous smartphone apps offer reaction time games and exercises:
- Simple tap-based games to test and improve basic reaction speed
- More complex apps simulating sports-specific scenarios
- Options for tracking progress over time
Sport-Specific Reaction Time Exercises
While general reaction time drills are beneficial, sport-specific exercises can provide targeted improvements:
Boxing
Boxing relies heavily on quick reflexes and anticipation. Try these drills:
- Shadow boxing with rapid changes of direction
- Pad work with unpredictable combinations from your partner
- Slip bag drills to improve head movement and evasion
Tennis
Tennis players need lightning-fast reactions to return serves and volleys:
- Wall rally drills with varied ball speeds and spins
- Rapid-fire volley practice with a partner
- Service return drills focusing on split-step timing
Soccer
Soccer demands quick thinking and reflexes in numerous situations:
- Rebounder drills for improving first touch
- Small-sided games to enhance decision-making speed
- Goalkeeper-specific drills for shot-stopping reflexes
Nutrition and Lifestyle Factors Affecting Reaction Time
Optimizing your diet and lifestyle can complement your reaction time training:
Nutrition for Improved Reflexes
Certain nutrients can support cognitive function and reaction speed:
- Omega-3 fatty acids for brain health
- Antioxidants to protect neural pathways
- B-vitamins for energy metabolism
- Adequate hydration for optimal brain function
Sleep and Recovery
Quality rest is crucial for maintaining quick reflexes:
- Aim for 7-9 hours of sleep per night
- Establish a consistent sleep schedule
- Practice good sleep hygiene (dark room, limiting screen time before bed)
Stress Management
High stress levels can negatively impact reaction time. Consider incorporating:
- Regular meditation or mindfulness practices
- Yoga or tai chi for mind-body connection
- Breathing exercises to promote relaxation
Measuring and Tracking Reaction Time Progress
To ensure your training is effective, it’s important to monitor your progress:
Baseline Testing
Before starting a reaction time training program, establish your starting point:
- Use online reaction time tests for a basic measure
- Perform sport-specific drills and time your responses
- Record your initial scores for future comparison
Regular Assessment
Periodically re-test your reaction time to track improvements:
- Aim for bi-weekly or monthly assessments
- Use the same tests consistently for accurate comparisons
- Keep a log of your scores and note any significant changes
Performance Metrics
Beyond raw reaction time, consider tracking related performance indicators:
- Success rate in catching/hitting drills
- Decision-making accuracy in complex reaction scenarios
- Sport-specific statistics that may be influenced by improved reflexes
By consistently challenging your reflexes through varied exercises and maintaining a healthy lifestyle, you can significantly enhance your reaction time. This improvement can lead to better performance in sports, increased safety in daily activities, and potentially even cognitive benefits as you age. Remember that progress takes time – stay patient and consistent in your training for the best results.
Reaction Ball Drills for Improving Reaction Time – Blazepod
Reaction Ball Drills for Improving Reaction Time – Blazepod
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Jun 14, 2021
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A reaction ball is a 6-sided bouncing ball that is mainly used for reaction time improvement training. The unusual shape of the ball makes it bounce back from a surface in an unpredictable manner, making it perfect for reaction time exercises.
The unpredictable nature of the reaction ball’s movement makes it great for coordination improvement training, reflex action improvement, and for developing other skills that are important for sports like boxing and ball games.
You can further enhance these skills by training with Blazepod pods.
Today, we will discuss the most effective reaction time drills that you can perform with the help of a reaction ball.
Here are three reaction time exercises that can be performed with a reaction ball to improve reaction speed and reflexes:
1. Drop and Catch
- Stand straight and stretch an arm out as far as you can.
- Drop the reaction ball and try to catch it as it bounces back.
- Keep increasing the height from which you drop the ball; start at waist height and eventually move to drop the ball from above your head.
2. Ball Tossing
- Stand straight, holding the ball in your hand.
- Throw the ball upwards a couple of meters.
- When it bounces back from the floor, try to catch the ball with one hand.
- Keep increasing the height of your throw to make the drill more challenging for you.
3. Tossing the Ball Against the Wall
- Stand 10 meters from a solid ball, holding a reaction ball.
- Throw the ball to the wall with an underhand toss.
- Try to catch the ball after it bounces on the ground.
- Throw the ball harder against the wall to make the drill challenging.
All these drills to improve reaction time are universal and can be used by athletes of any sport. Athletes can further improve their training by incorporating Blazepod pods, learn more here.
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Reaction Time Exercises Examples | The Complete Guide
We have listed reaction speed tests and how to improve reaction time by eating right in the previous article. We have also discussed factors that affect reaction time. Moreover, we will show the best reaction time exercise. You also can read more about best bodyweight leg exercises! The main idea of that course is maximum efficiency for less time. You need only 3 tennis balls and a smartphone to complete this course. It will take only 40 minutes of your life every day. Your reaction time will highly improve after 5 weeks. We prepared a reaction time exercises list that you can save and use as a reminder. You will know how to increase reaction time after reading this article. Get free exercises plan at the end of this article!
Reaction Time Exercises in Boxing
Time`s response is a speed characteristic.
It is defined by an interval of time from the sudden start of the opponent’s movement to the beginning of your counteraction. Reactions can be simple or complex, you can even lose 10 pounds in 2 weeks after a good training. The speed of a simple reaction is determined by the interval from a sudden start of any actions of the partner (hit, move the body, movement, opening) to the beginning of its specific action (protection, hit).
What Types of Reactions do We Have?
- Complex reactions are defined by two or more signals and one or more reactions.
The sportsman`s reaction time depends on the properties and characteristics of his nervous system, temperament, level of training and psychological state at the moment. It deteriorates under the influence of fatigue and some stressogenic factors (tension, fear, depression, etc.) It also depends on the physical and technical training of a sportsman.
All kinds of reactions have the same structure:
- Signal perception (preliminary period)
- Signal awareness (basic period)
- Response (executive period)
Kind of reactions we have:
- Sensorimotor reaction
- Motor reaction
- Neutral reaction
What does the Type of Reaction Depend on?
The type of reaction depends on the focus of the athlete’s attention.
If an athlete waits for a command to start an action, it is a sensory reaction. If an athlete is focused on his upcoming movies, it is a motor reaction. When an athlete has no emphasis on something, it is a neutral reaction.
Complex reactions are typical for all competitive sports. As a rule, Boxing representatives have a significant arsenal of attack techniques, defence and deception.
Boxers never know in advance how to behave at a given moment and which technique to apply, so their reactions are a choice. Such reactions also differ in speed. The speed of reaction is very important in sport. The result of a fight depends on the reaction speed. The speed of reactions can be increased with the help of special exercises for reaction time. Sportsmen should develop sensorimotor reactions. The boxer sees the opponent strikes a blow. Then, he reacts in time by some action such as a slope, a dive, leaving the line of attack, or simply breaking the distance. Everyone has a different level of reaction.
That’s why you need a strictly personal development strategy. Someone has a fast reaction from birth, someone has to do a lot of practice.
How to Improve Your Reaction Time?
The simplest method is an exercise repeated many times with an emphasis on immediate reaction. You have to develop automation in your reaction.
First of all, you need to know the right examples of reaction time exercises. Only regular practice can improve your reaction speed. Secondly, everyone needs an individualized approach. For example, some boxers have a slow reaction speed in their usual life. But they can quickly mobilize at competitions and improve their reaction time. To find inspiration, read quotes about personal growth and success. Other people show excellent speed in usual life. But their reaction becomes slower during competition time. In different situations, the same person may have different indicators that characterize the speed of reaction, the state of perception, attention, etc.
In the next section, we will list effective exercises to improve reaction time. We will start with simple exercises and continue with more complex ones.
Throwing Ball in the Wall
If you have a very slow reaction, you should start with this drill. To perform this exercise, you need a tennis ball. You need to throw the ball into the wall and catch it with the same hand. This exercise should be performed for about 10 minutes. Then, you need to change your hand. You need to throw and catch the ball with your other hand for 10 minutes. In the first week, you need to do this exercise every day. It takes only 20 minutes per day.
The second week you need to throw the ball with the left hand and catch it with the right hand.
Repeat this drill for 10 minutes. Then, change hands and repeat the exercise. This is not a difficult drill but it is quite effective for beginners. You will improve coordination, attention and interaction between the brain and extremities by doing this exercise.
Juggling
We can start more interesting exercises after 2 weeks of working with a tennis ball. Before starting this training you need to be in the right initial position. Stand up straight, feet shoulder-width apart. Arms are bent at the elbows and are parallel to the floor. Palms are directed upwards. Elbows are close to the sides.
Juggling With One Ball
Take one ball and throw it from one hand to another. The height of the throw is slightly above eye level. You need to throw and catch the ball at different points. You should throw the ball closer to the middle of the body and catch it from the outside of your body. After the catch, the hand makes a semi-circular movement and makes a throw.
This exercise is simple but very important because it lays the ground for juggling. Do this drill for 10 minutes for one week.
Two Tennis Balls
Now you need 2 tennis balls for this drill. You can start more complicated juggling after a 10 minutes warm-up with one ball.
Take one ball in each hand. Make the throw with your right hand, according to the recommendations of the previous paragraph. When the ball reaches its maximum height, make the throw with your left hand. Catch the first ball with your left hand, then the second with your right hand. Stop. Now repeat, starting with the left hand. Concentrate on the accuracy of the throws. Repeat it for 10 minutes.
As a result, in the third week you need to do the drill with 1 ball for 10 minutes, then drill with 2 tennis balls for 10 minutes. If you feel confident enough, you can exchange balls with each hand without pauses.
Preparing for Juggling With 3 Balls
You need to take 2 balls in your right hand and one ball in your left hand. Throw one of the balls with your right hand, then make the exchange as described in the previous paragraph. When the ball reaches the highest point, make another exchange. You will end up with two balls in your left hand and one in your right hand.
Repeat, starting with the left hand.
Once you have learned how to do a double exchange, consolidate the skill by practising. You should do a double exchange ten times in a row without dropping the ball. Do this drill every day for 10 minutes in your 4th week. It will be a great warm-up before real juggling!
Juggling With 3 Tennis Balls
Now you are ready for real juggling. Do everything exactly as you did in the previous lesson, but add another throw. Practice a triple exchange until you can do it ten times in a row. After that, add another throw. Then another one, then another one, and so on. Focus on the accuracy of the throws all the time. If you throw the ball correctly, it will fall in your hand. At one point you will feel confident and can juggle three balls as much as you want. Try to do this drill after warming up from the previous paragraph. Try to do it for 10 minutes after the previous drill. Do this exercise for 10 minutes on the 4th week.
Then, you need to juggle for 20 minutes on the 5th week.
1 to 50 Exercise
Moreover, we’ve been talking about improving physical reactions in previous paragraphs. Now you need to work on brain reaction time. We talked about this great exercise in a previous article. You need to do this drill 10 times and record your results every day. After that, you need to do this drill for 5 weeks after physical drills. You will easily pass this test in 30-35 seconds in 5 weeks!
Tetris Effect
Furthermore, you need to be attentive, concentrate, react quickly, and include spatial thinking and coordination of movements to play tennis. The result is a thickening of the cortex, which will increase the efficiency of its work. Tennis improves your brain speed reaction time. You need to play 10 Tetris games every day for 5 weeks.
Here is your exercise plan for 5 weeks:
Week 1️⃣ | Throwing ball in the wall and catch with the Same Hand: 10 minutes for each hand | Play 1to50 for 5 times | Play Tetris for 5 times |
Week 2️⃣ | Throwing ball in the wall, catch with the Other Hand: 10 minutes for each hand | Play 1to50 for 7 times | Play Tetris for 7 times |
Week 3️⃣ | Juggling with 1 ball for 10 minutes. Juggling with 2 balls for 10 minutes | Play 1to50 for 10 times | Play Tetris for 10 times |
Week 4️⃣ | Juggling with 2 balls for 10 minutes Juggling with 3 balls for 10 minutes | Play 1to50 for 12 times | Play Tetris for 12 times |
Week 5️⃣ | Juggling with 3 balls for 20 minutes | Play 1to50 for 15 times | Play Tetris for 15 times |
You can save it and use it as a reminder while completing these exercises plan!
Consequently, you will know it after 5 weeks of this course. You can measure it by using tests from our past article. By the way, you will know how to juggle like a pro and become as fast as a tiger!
Faq for Reaction Time Exercises.
1️⃣ Example of Reaction Time in physical fitness?
The best reaction time exercises in physical fitness are juggling, tennis and Tetris.
2️⃣ What Activities Help Reaction Time?
The best drills to improve reaction time are 1to50, Tetris, Ping Pong and Juggling.
3️⃣ Reaction Time Fitness Definition?
Reaction time in fitness means a lot. It helps you to be faster and stronger.
4️⃣ What are the Best Exercises to Improve Reaction Time?
The best exercises to improve reaction time are Tennis, Juggling and Tetris.
Nina Burkovskaya
Nina Burkovskaya is a senior content writer at Raisetwice since 2020. She has 12 years of yoga experience and 5 years experience of motivational coaching. On a free time loves to read biographies of the famous people and go for a walk with her dog.
How to develop a reaction: catch falling cups and make decisions
“Fly like a butterfly, and it’s a pity that you are already 40 years old and you are a loser in life.” This is far from the only transformation of the famous saying of the greatest boxer of the 20th century, Muhammad Ali, who was distinguished by his amazing speed of reaction.
Yes, boxing is the best way to develop courage, determination and quick reaction. However, not everyone is ready for such loads for health reasons. Yes, and not everyone can afford the traces of beatings on the face that may appear in a period of time until your reaction is fast and accurate enough to manage to get away from the opponent’s blow.
Are there more peaceful ways to develop a reaction? First, you can work on yourself properly with the help of our program “Psychic Self-Regulation”. Secondly, you can find other sports that develop speed of reaction, and different ways to develop reaction at home.
We will talk about all this in our article, but we will start by talking about why a person needs a good reaction in principle.
Why does a person need a well-developed reaction?
The first and most obvious answer is, of course, for sports. On the one hand, sports in and of themselves contribute to the development of the reaction. The best sport that develops a motor reaction is boxing and any martial arts, fencing, sports games such as tennis, squash, table tennis, hockey, etc.
On the other hand, a high speed of reaction will help to achieve success and victories in any sport, including those where every movement is scheduled in advance and, it would seem, all that remains is to clearly execute what has been worked out in training. For example, dancing, figure skating, rhythmic gymnastics.
However, the competitive process is often unpredictable, the ice or parquet may turn out to be more slippery than originally intended, a jump or turn may lag behind or ahead of the melody by a split second, the partner may lose balance, and then the athlete needs to immediately respond to the changed situation and return as quickly as possible into the scheduled performance.
Secondly, everyone who drives needs a good reaction speed. The situation on the road is changing every second, and for trouble-free driving it is important to have time to adequately respond to changes. And given that many vehicles are actively occupying the sidewalks, pedestrians will also need a good reaction in order to “dodge” bicycles, electric scooters, scooters and thrill-seekers on a unicycle in time.
As they say, who can be worse than a drunk driving on the road is a man on roller skates in a crowd.
Thirdly, a quick reaction helps in everyday life and in society. A person with a quick reaction has every chance to catch a falling phone or a cup before the product shatters to smithereens. With a good response, you will always be in the lead at all kinds of competitions, which are often held at weddings, corporate parties, birthdays, organized with the involvement of event agency specialists.
And, finally, such a concept as “speed of reaction” refers not only to movements. Teachers at school and university professors have to respond to unexpected questions from students and schoolchildren. Parents are constantly baffled by the tricky questions of their children. Sales managers have to deal with very unexpected and sudden refusals from customers. A businessman at any time may face claims from customers, “attacks” by competitors, verification by regulatory authorities, a criminal case, a “mask show”.
In general, life around us has been changing so rapidly lately that we all have to keep up with changes: another lockdown, a shift in travel dates, a loss of a market for business, a switch to remote work, a layoff. Thus, the reaction is not only a physical and physiological, but also a psychological reaction. That is why we started our conversation about how to develop a response with a recommendation to take our Psychic Self-Regulation program.
The speed of reaction is an important indicator of the physical and psychological state of a person, his readiness to adequately respond to the surrounding reality. In primitive society, the very fact of survival in the wild, surrounded by predatory animals and aggressive tribes competing for natural resources, depended on the speed of reaction.
In today’s world, a person with a slow reaction is unlikely to be eaten by lions and tigers, but he can easily fall under the wheels of a car, run over by competitors, be angry with his boss, or an unfortunate set of circumstances to which he failed to respond in time.
Thus, a well-developed reaction is still the key to survival, albeit not always in such a literal sense of the word.
So, we figured out why a person needs a well-developed reaction. Now we will figure out how to earn it.
Reflexive sports
As we have already found out, sports are the best way to develop reaction speed. Let’s recall which sport develops reaction in the best way. And we note right away that if you go in for sports in order to develop a reaction, you should not pursue the actual sports results, because in this case your goal is completely different. The process of training itself, even at an amateur level, leads to an improvement in motor reactions and other psychomotor skills.
Which sport develops the reaction best:
- Boxing.
- Martial arts.
- Oriental martial arts.
- Fencing.
- Pair sports games (tennis, table tennis, squash, badminton).
- Team sports games (hockey, football, basketball, volleyball, handball).
- Speed sports (karting, cycling, skiing, bobsleigh).
- eSports.
Don’t be surprised to see esports on this list. With the inclusion of esports in the Olympics already under serious discussion, we can explore its benefits along with other sports that are part of the “sports community”.
Most of the plots of virtual games are based on a rapidly changing situation and the need to respond to it, whether it be walkers and shooters, horror, simulation games, virtual car racing, etc. Players need to instantly assess the situation in order to press one or another button.
Of course, the consequences of a slow reaction in eSports are not as dramatic as if you do not have time to turn the handlebars of a real bike or car, go around an obstacle on real skis or a snowboard, dodge a blow from a real opponent in boxing. However, one cannot count on success and any serious result without a good reaction in eSports.
At the same time, e-sports, like any other fast-paced sport, improves responsiveness.
So if you are thinking about choosing which sport develops the speed of reaction in the safest way for health, you should take a closer look at this option.
However, as we found out earlier, almost any sport contributes to the development of the reaction, whether it be dancing, gymnastics, figure skating, because something can always go wrong and you will have to react to it. Moreover, the reaction can be developed even with the help of track and field exercises and running [stecter, 2021].
To train the reaction, you need to change the speed or direction of the run as quickly as possible on the coach’s command, stop abruptly or, conversely, “take off” from the spot. This is usually practiced over short distances up to 30 meters.
By introducing such exercises as an addition to the program of any sports training, a person can learn to respond not only to physical obstacles, an objective change in the situation, moving objects, but also to sound signals.
For people stranded in a war zone, the ability to respond quickly to an audible signal can save lives.
If you learn to recognize the sound of a single projectile in flight before it gets close enough, a person will have more time to take cover.
You can complicate the exercises and even arrange a competition between athletes, timing who will respond faster to one or another signal from the coach [Physical culture and sport, 2019]. Here are the main recommended exercises how to develop the reaction and speed of response to the signal:
- Athletes walk in a circle, and at the signal of the coach they must perform a jump or squat. In a more complicated version, a jump is performed on a whistle, and a squat is performed on a clap in the palm of your hand.
- Athletes hold a medicine ball in their hands and, on signal, must throw it from the chest or behind the head. For example, on a whistle, throw from behind the head, on a clap, perform a throw from the chest.
- Athletes are playing football, volleyball or basketball, and at the signal of the coach, everyone must stop abruptly and take the “lying emphasis” position.
There are many such exercises. Sometimes it is recommended that the last person to complete the task be eliminated from the competition. You should not abuse this option too much, especially when it comes to methods of how to develop a reaction in children.
With this “screening out”, the slowest child, who needs training the most, gets the least opportunity to work out the required skill. It is better to go “from the opposite side” and come up with an award for the three fastest young athletes.
So, choose which sport develops the speed of reaction in the most appropriate way for you, and start training. If sports and fitness are too stressful for you for health reasons, you can practice exercises and games that develop reaction speed at home.
How to develop a reaction at home
Yes, in fact, each of us can work on our own reaction speed without leaving home. To begin with, consider simple exercises to improve the speed of reaction that you can perform on your own without outside help [D.
Vashchenko, P. Sukhorukov, 2021].
4 individual reaction exercises:
- Throw a tennis ball against a wall and catch it while standing on one leg. A more difficult option is to throw the ball with one hand. Even more difficult is to perform throws with one eye closed.
- Juggle with unbreakable objects, you can juggle table tennis balls. Start with two, then try to juggle three or more objects.
- Kick the ball without letting the ball fall to the floor. The more hits without dropping the ball, the better. It is advisable to work out the exercise with different types of balls (for football, volleyball, tennis).
- Kick an unbreakable object off its stand. You can start with a plastic bottle on a stool, then you can move the bottle to the edge of the table, after that you can train to knock down from a height above the waist.
In addition, you can buy yourself a so-called “dancing chair”, which provides dynamic balance [K.
Konin, 2014]. Sitting on such a chair, a person constantly has to react to the changing position of the seat, which develops a reaction. In addition, sitting on a “dancing chair” is very beneficial for the spine, joints and, in principle, neutralizes the harmful effects of a sedentary lifestyle on the body.
Exercises performed in pairs provide even more opportunities for reaction development. The leader among the games and exercises that most effectively develop the speed of reaction has been and remains the game of crackers. One of the participants in the game substitutes an open palm for a blow, and the second beats it. The task of the first is to remove the palm before it is hit, the task of the second is to contrive and strike so that the first player does not have time to remove his hand.
Also, the speed of a simple motor reaction is developed with the help of an ordinary ruler. The task of one player is to suddenly release the ruler from the hands, the task of the other is to catch the falling ruler.
By the way, the reaction rate can be measured in the same way.
To do this, the “catcher” must bring his fingers to the zero mark on the ruler and squeeze them as quickly as possible when the ruler begins to fall. You can figure out how this is done in practice with the help of special video , prepared by the Resource Center for Vocational Guidance and Psychological Support:
Depending on which mark from zero it is possible to “slow down” the ruler, the reaction rate is calculated [GU YaO TsPOiPP “Resurs”, 2016].
Measuring reaction speed:
- High – gripping the ruler at less than 16.7 cm.
- Medium – ruler grip at 16.7 – 19.5 cm.
- Low – grips the ruler above 19.5 cm.
Alternatively, the reaction rate can be represented in milliseconds:
- Fast reaction time – less than 184 ms.
- Average reaction speed – 184-199 ms.
- Slow reaction speed – more than 199 ms.
Those who wish can independently double-check the accuracy of the calculations using the formula for converting centimeters to milliseconds:
The longer you practice with the ruler, the faster you will catch it each time. You can find many other paired games and exercises for developing reactions [yogagorod, 2020].
4 pairs reaction training games:
- Two people stand opposite each other. The task of one is to make arbitrary movements, the task of the second is to copy them exactly.
- Two people stand opposite each other and throw a ball to each other. The task of the “catcher” is to catch the ball, the task of the thrower is to throw the ball unexpectedly so that the “catcher” does not have time to orient himself and catch the ball.
- A number of small items (pen, eraser, teaspoon, notebook, etc. ) are prepared in advance for display. And it is stipulated that at the sight of, for example, a notebook, you need to make the sound “o”. One participant at a fast pace shows objects in random order, the task of the second is to have time to respond with the sound “o” when the notebook is shown.
- One player sits blindfolded, the second must, without warning, touch the seated shoulder. The task of the person sitting is to respond as quickly as possible to the touch with a clap or an exclamation.
) are prepared in advance for display. And it is stipulated that at the sight of, for example, a notebook, you need to make the sound “o”. One participant at a fast pace shows objects in random order, the task of the second is to have time to respond with the sound “o” when the notebook is shown.As can be seen from the variety of exercises, it is possible to train the speed of reaction to a variety of external influences: sound, visual, tactile. A comprehensive assessment allows you to quickly assess the situation and make the right decision.
For example, in boxing, a strike is always preceded by preparation: a visual assessment of the “weak spots” in the opponent’s defense, muscle tension, backswing. If you learn to respond to all these preparatory actions, there will be more time to make a decision and react.
Let it be for a split second, but more.
Thus, if you correctly interpret the opponent’s gaze, you can understand where he intends to hit. If you notice the moment when the muscles of the striking hand began to tense up when the swing began, you can win a split second and make the best decision: whether it would be better to dodge the attack or block the blow and strike back yourself.
By the way, a real boxing training, only without the risk of getting a real blow or injury, can be organized at home, both with a partner and on your own. Together you can throw balls at each other: the thrower tries to hit the partner with the ball, the partner tries to dodge.
Alone, you can throw the ball against the wall, and when rebounding, try to hit it with your fist. Alternatively, you can make an impromptu “punching bag”: put the ball in a bag, tie the bag with an elastic band and hang it on a horizontal bar or on the top of the doorway.
When hit, the ball in the bag will bounce on the elastic band in different directions that are difficult to predict, and the trainee must, firstly, dodge the ball himself, and secondly, hit it with his fist at the next blow.
You can see how to organize it in practice in the video prepared by the founder of the fight club and co-founder of the Street Workout sports movement Tamir Sheikh:
“box” with him, preventing him from “flying” in your face. If you have not practiced such training before, you should put on a hockey mask or a fencing mask to avoid bruises, abrasions, scratches and cuts, because a ball on an elastic band can develop quite a decent speed and, in accordance with the laws of physics, deliver a strong blow to the face.
More tricks for the “advanced” can be found in the article “How to develop a reaction: useful tips for those who want to increase the speed of their reaction” [A. Potashev, 2019]. More than two dozen exercises of varying degrees of difficulty are presented in the collection “How to improve the speed of reaction and movement by doing functional training” [Stecter, 2021].
And, as we remember, reaction speed is not only a physiological, but also a psychological indicator. Therefore, to improve the reaction, not only sports and other physical training are useful, but also an integrated approach to shaping your lifestyle and way of thinking. That is why it is worth taking into account “6 tips on how to increase the reaction rate” [E. Timoshenko, 2016]. Here are these tips:
- Regularly load the brain with work.
- Eliminate bad habits.
- It’s okay to get enough sleep.
- Control emotions.
- Play games that improve reaction time.
- Purposefully train the reaction with the help of special exercises.
Our program “Mental self-regulation” will teach you to keep your emotions under control, we have told enough about games and exercises that develop the reaction in order to choose something suitable and already start training.
And, of course, in order for the body to be able to generate the necessary speed of reaction to external influences, it must have enough energy and nutrients for nerve and muscle fibers at its disposal.
In general, a properly balanced diet solves the problem of saturating the body with the necessary substances and vitamins. However, if you are purposefully working to improve your response, you should pay special attention to some aspects of proper nutrition [A. Krivko, 2020].
Foods that increase the reaction rate:
- Foods with vitamin E – found in eggs, oily fish, seafood, sunflower seeds, dried apricots, apricots, avocados, kiwi, many types of nuts (hazelnuts, peanuts, cashews, almonds ).
- Foods with vitamin C – found in citrus fruits, raspberries, apples, black currants, dill, cabbage, broccoli.
- Foods with magnesium – found in bananas, avocados, figs, dark chocolate, nuts, greens.
Please note that nuts and avocados are a source of both magnesium and vitamin B. If such a variety of diet cannot be provided, you can compensate for the lack of vitamins by taking multivitamin complexes.
A complex approach to the development of reaction speed will help to achieve positive results at any age.
It is not at all necessary to strive for some super results. If tomorrow you become the best version of yourself today, this is already enough to live a little better and better than it was yesterday.
So flutter like a butterfly and don’t regret being 30, 40, 50 or more years old. As it is sung in the famous song of the group “Picnic”, “the guy has everything in front, the guy is 90 years old.” We wish you inspiration, self-confidence and your own irresistibility, and ask you to answer question on the topic of the article:
Key words:1Psychoregulation
7 simple ways to improve reaction speed
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It’s time to “pump” your reflexes
Alexander Loskutov
A good reaction is needed not only for athletes. Energy and speed are equally useful in ordinary life situations, at work and when making important decisions.
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Below are seven easy ways to improve your reflexes:
1 . Go in for sports
That’s right. The most obvious way. It doesn’t matter if it’s boxing, football or skeet shooting. The main thing is practice. And the more of it, the better. Reflexes are an involuntary response of muscle memory, and any memory needs to be trained.
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2. Relax
Fatigue affects reaction speed. No wonder in martial arts you need to relax.
We recommend starting with meditation.
3. Eat plenty of spinach and eggs
A group of researchers at the University of Leiden and Amsterdam found that adding spinach and eggs to the diet improves reaction times. All thanks to tyrosine, which is found in excess in these products.
4. Play video games (no jokes)
Researchers at the University of Rochester say that games speed up good decision making. In addition, they develop mindfulness.
5. Flip coins
No, seriously. Put a coin on the back of your hand, toss it up and try to catch it. If it’s too easy, add more coins.
6. Play with tennis ball
An ordinary tennis ball is an excellent tool for training reflexes. The main thing is to find a vertical surface from which the ball will bounce. Or just invite your friends. Collective play will not only improve reflexes, but also bring you closer.
