Whether you want to be able to ride safely in bad conditions, or are competing in a competitive sport, increasing your reaction speed will go a long way in your life. The exercises are quite fun; You can start with brain games and video games to gain mental flexibility, then move on to ball and drill body exercises (exercise by doing repetitive movements) dexterity. You can even enlist the help of a sports specialist to create a workout menu. Get ready to impress your friends and family with cat-fast reflexes!
Step
Method 1 of 3: Increasing Physical Reaction Time
Step 1. Test your speed with the falling card practice
Cut a piece of cardboard so that it is 20 cm long and 5 cm wide. Ask your friend to hold it vertically above you. Arrange your fingers so that they are in line with the bottom of the card and have your friend drop the card without warning. When the card is released, grab the card as quickly as possible with your fingers. Your reaction speed will also be seen.
- If you can grip the bottom of the card, it means that your reaction speed is quite good.
- If you grip near the top of the card or miss completely, it means that your reaction speed is quite poor.
Step 2. Try a ball drill
If you're in sports, this is a great way to improve your athletic skills and reflexes at the same time. Try playing catch, soccer, or other drill sports. You can also add to the challenge by using other sports balls or adding training partners. For example, if you are a baseball catcher, have a partner throw the ball behind you, and see how fast you can turn and catch the ball.
- Try juggling. The ball floating in the air will force you to think and act quickly to catch it. Do the exercises regularly to reduce response time and increase your speed. Plus, juggling can be a great party trick.
- You can also use reaction balls. This small six-sided ball is difficult to predict when it bounces or is thrown.
Step 3. Try a dexterity drill
Place several funnels at equal distances and run between them quickly. Change the position of the funnel and run in the opposite direction so that your workout is not monotonous. If you are into a game sport, seek advice from a trainer regarding specific drills that can be trained. He will be impressed by your dedication, and even more so by the results achieved.
Step 4. Do balance exercises
Improving your balance will also improve your reflexes. Try sitting on a yoga ball with only one foot on the floor, standing on one foot and jumping with the other, or passing the ball from hand to hand while standing on one leg. All of these exercises will improve your balance.
Step 5. Do eye exercises
Sometimes, it's not your body that's late, it's your eyes! To allow both eyes to follow fast movements, select two similar objects and place one near you and the other away from your position. Look at the two in turn and try to read each of them. You can also seek exercise advice from your ophthalmologist.
You can also discuss eye dexterity exercises with an eye specialist in sports. To find the expert, try asking a doctor for a referral or doing an internet search
Method 2 of 3: Increase Mental Speed
Step 1. Do the exercises to make quick decisions
In everyday life, try to deliberately speed up decision-making. If you feel you are procrastinating or wasting too much time, repeat the word “faster” silently until you make a final decision. Repeat this process so that you get used to the pressure of making quick decisions and learn how to stay calm while under pressure. This skill is very useful, regardless of the speed of your reflexes.
Step 2. Learn to read speed
This exercise is more like a game. Calculate the time it takes you to read one page to the end. Then, try to speed up the time while still being able to understand the content. Do this exercise with a variety of readings to maintain the flexibility of your mind. You can also take speed reading courses online or at your local college. Thanks to this exercise, you can increase your reaction speed and learning efficiency.
Another way to practice speed reading is to skim one page at a time and highlight one word at a time. Take a pencil and cross out every "I" on the page. Do the same on the other word until you feel your speed increase. After practice, don't forget to delete the tags you made so that the book can still be read by others
Step 3. Play brain games
There are several sites on the internet that you can visit to play brain games. Alternate the brain games that are played so that your practice is not monotonous and the brain does not become dull. Try classic brain training methods, such as playing cards or computer games.
You can also try remembering a series of numbers. Try measuring how many numbers you can remember and write them down on a piece of paper. Try using a friend or relative's phone number to practice your reflexes while memorizing the number
Step 4. Play the video game
Set up game consoles and action video games and play them for 30 minutes a day. The speed at which the game plays will increase the brain's ability to process information. The game environment can also force you to make quick decisions from limited information.
If you need motivation to play a game, research shows action video games can increase decision-making speed by as much as 25 percent
Step 5. Chew something
Have some gum or gum ready, and chew it if you need to figure something out quickly. Chewing movements stimulate the muscles in the mouth and jaw to send additional blood and activity to the brain. You only need to chew for 10 seconds to feel the initial benefits, and the effects will be felt for up to 15 minutes.
The benefits of this method are usually not visible and the difference is only visible in a matter of milliseconds. However, for athletes, this little time will have a big impact
Step 6. Know the importance of speed
Your coach may have said it: focus on the game! Sit down and think about how quickly and accurately you need to work on an upcoming assignment. Repeat all the preparations you have done in the heart. Start work with a calm and accurate attitude to control stress nerves and use them well.
Remind yourself that you are always in control to reduce nervous errors, such as stealing starts
Step 7. Keep distractions to a minimum
If you're working on something that requires concentration and speed, try to eliminate all distractions that distract you. If you're driving in bad conditions and need to react quickly, it's best to turn off the radio and don't chat with other passengers. They will be silent because they know the driver needs calm to drive well.
Method 3 of 3: Taking Care of the Body
Step 1. Exercise
To keep you physically and mentally agile, your body must be properly cared for. Exercise at least three times a week. Exercise will increase blood flow throughout the body, including the brain. As a result, the body's reaction time will increase as well as the production of endorphins in the body.
Step 2. Follow a proper diet
Eat a healthy and balanced diet, and do it consistently. The right diet will supply the body with the fuel it needs to work optimally. Include eggs and spinach in your diet. Both are staple foods for the brain because they contain the amino acid tyrosine, which has been shown to increase reaction speed.
Stay away from alcoholic drinks or illegal drugs because they will slow down the body's reaction
Step 3. Get enough sleep
If you are tired, your body will respond no matter how much you eat or sleep. Make sure you get 8 hours of sound, solid, and uninterrupted sleep at night. Getting enough sleep will keep you alert longer.
Step 4. Limit caffeine consumption
Everyone must have been tempted to sip coffee when they needed agility and focus at work. However, be careful because this method can actually harm you. Control your caffeine consumption to increase reaction time without making you jittery and unfocused. Limit caffeine intake to just one cup before engaging in activities that require a quick response so you don't get nervous and lose focus.
Step 5. Monitor your medication consumption
Some medications can slow down response times and reflexes, or make you experience dizziness or blurred vision. If you are going to do activities that require a high-speed reaction, make sure you see a pharmacist or doctor to determine how the medication will affect your performance.
- This step is very important if you are going to drive a motor vehicle. Even if you are driving in good weather and conditions, you should always have good reflexes.
- Don't worry if your medication is completely irreversible. You can still improve your reflexes by practicing mental and physical agility.
Tips
- Play some reaction games when you wake up to help get you ready for the day and train your brain while still absorbing information easily.
- Exposure to bright light in a short time also helps increase your reaction speed. Wear sunglasses to avoid glare!
