Muscle reflexes are the result of two factors: how quickly your brain recognizes the need to move and sends a signal, and how quickly your muscles respond to the signal. Your reflexes also depend on your exposure. For example, a softball pitcher who plays and practices year-round will have faster reflexes than one who only plays in the spring. You can improve your reflexes with practice, just as the spring softball player’s reflexes will improve the more games he plays.
Step 1
Practice the sport or activity in which you wish to improve your reflexes in a real-time setting such as a game or practice session. By practicing in real-time play, you train your body to react without having to think about it. For example, in volleyball the way the players hit the ball determines its speed and direction. During a game you might need to run, jump and pivot to return a shot.
Step 2
Practice the sport or activity in a simulated setting to improve your reflexes when you do not have access to real-time training. For example, a boxer needs to dodge punches while successfully making contact with his gloves. He can simulate a fight situation by swinging a heavy bag or a speed bag and try to avoid getting hit while attempting to make contact.
Step 3
Purchase or go online to play brain-building games specifically designed to improve your reflexes for general, non-sport-specific training. These games will improve your brain’s ability to recognize and communicate when you need to react. Several different companies such as Brighter Minds and Ubisoft make games for the Mac, PC and game consoles.
Step 4
Play tag with your child. Small children are low to the ground, the turn and change direction quickly and have the ability to run under obstacles. Chasing after them will improve your reflexes, agility and cardiovascular conditioning.
Things You'll Need
- Brain-training games
References
- Kid’s Health: Reflexes
- “Physiology of Sport and Exercise”; pages 74 – 76; Dr. Jack H. Wilmore, et al.; 2007
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