What are some exercises that can improve your reaction ability?

The so-called reaction refers to the conscious response to stimulation caused by the instinctive conditioned reflex of the central nervous system after the human body is stimulated by the external stimulus. Although everyone's reaction ability is different, it can be gradually improved and enhanced through background training. Reaction ability is very important when dealing with various emergencies. Below I will tell you about several types of reactions and exercises that can help you improve your reaction abilities.

1. Types of reactions

1. Reaction-sensing type. The characteristics of this type are: in the preparatory period of the reaction, the athlete's attention is focused on perceiving the execution signal, the auditory and visual centers are strongly excited, and the motor center is in an inhibited state. At this time, the athlete's intention is to perceive the signal stimulus faster and better and perform the starting action.

2. The motor type of reaction. The characteristics of this type are: in the preparatory period of reaction, the athlete's attention is mainly focused on preparing the response action, so the motor center of the cortex becomes strongly excited, while the auditory and visual centers are in a state of inhibition to a certain extent.

3. Intermediate reaction. This type is characterized by its perception and attention being focused on waiting for signals and preparing for response actions with roughly the same intensity. The excitation intensity of the sensory and motor areas of the cerebral cortex is roughly balanced. Therefore, its reaction speed is better than the sensory type and second only to the motor type. The average reaction latency lasts about 140-150 milliseconds.

2. Exercises to improve reaction ability

basketball

Basketball is a great way to train one's reaction ability. When playing basketball, changing direction, dribbling behind the back, backhand dribbling, etc., can improve your reaction ability if you practice well. Change of direction dribbling is a very effective method of movement when passing the opponent. When a defender follows up, you should instantly change your right hand to dribbling the ball to the right, instead of dribbling the ball to the left. Moreover, the dribbling speed should be fast and the ball should be pressed low so that the opponent cannot react and the ball has already changed direction and been dribbled away.

Dribbling between the legs is also a basic dribbling technique. When facing the opponent's defense, in order to confuse the opponent and prevent the opponent from judging your dribbling route, you can separate your legs slightly, one in front and the other, dribble the ball between the legs, and jump and switch legs while dribbling the ball with both hands. When you want to get past someone, just dribble the ball suddenly under your crotch, shake the opponent off and then you can attack. When dribbling past an opponent behind his back, you can combine it with dribbling between the legs. After completing the dribble from left to right, use the right hand to slap the ball behind the back and catch it with the left hand. If the movement is fast enough, you can get past the defender. If you practice these tricks well, I believe your reaction ability will reach a new level.

Grab the rebound.

Grabbing rebounds requires you to have relatively good reaction ability. Of course, you can take it slowly at the beginning. As you grab more rebounds, your reaction will improve a lot. To grab rebounds, it is important to judge the movement and rebound route of the basketball. When someone shoots, whether it is the opponent or teammate, you must judge in advance the movement route of the basketball and the route it will bounce after hitting the backboard or basket.

Play badminton

Playing badminton is also a good way to train one's reaction ability, as it requires one to use footwork and speed flexibly. When serving, at the moment of hitting the ball, the wrist exerts force quickly, the racket net and the badminton form a large inclination angle (obtuse angle), and the racket rubs the ball to ensure that the ball flies quickly and low to the opponent's court. When serving in this way, you should be careful not to let the opponent receive the ball easily. You should serve the ball closer to the opponent according to his position. The backhand serve is similar to the forehand serve, except that the backhand serve requires twisting the waist. When serving, the right hand should be placed in front. After the left hand drops the badminton, the right hand holds the racket tightly and places it on the left side of the body. At the same time, the right shoulder moves forward and the left shoulder moves backward while twisting the body. Similarly, the ball should be hit out after aiming at the landing point.

Playing table tennis

Although table tennis is a small ball, it can also greatly improve people's reaction ability. When the opponent serves a corner ball near the net, unlike a long ball, a near net ball will be served close to the net, usually landing on both corners. Although the speed is not fast, the angle is tricky, requiring you to react quickly to catch the ball, requiring you to dive down and stretch your arms. The editor thinks this is one of the more difficult balls to catch.

I have already introduced the sports that can train reaction ability. Improving reaction ability and adaptability is a gradual process that requires long-term training. Generally speaking, participating in some more intense sports activities, such as ball games, can improve the body's movement balance and reaction speed while strengthening the body. Doing these exercises regularly can not only enhance our ability to respond, but also strengthen our body.