Can reaction speed be trained?

In sports, such as turning around in soccer or batting in baseball, there are many situations where players with fast "reaction speed" have an advantage.
People who can sense the movements of their opponents and objects and act quickly can make a big difference in the results, even if they have the same physical strength.
So, can this "reaction speed" be trained?
In this column, we will introduce the mechanism of "reaction speed," which is useful in sports, and how to improve it.

〇What is reaction rate?

Reaction speed refers to the time it takes a person to react to an external stimulus.
To use baseball batting as an example,
The eyes (vision) see the ball coming (react to the stimulus) → the brain determines the ball's trajectory and speed and imagines how to swing the bat → the muscles move to hit the ball. This is the way information is transmitted.

Furthermore, in fast-paced sports, it is not enough to react to the movements of other players or the ball before you act, so the ability to predict the "intended movement" before it occurs is essential for increasing reaction speed.

〇An easy way to measure reaction speed!

A simple way to assess how quickly you can actually react is to do the "ruler drop test."
This test assesses the time it takes from visual stimulation to motor execution.

  1. The partner holds the top of the ruler and aligns the "0 cm" mark with the height of the experimenter's hand.
  2. The pair members gently let go of the ruler without signaling.
  3. The experimenter grasps the ruler as quickly as possible with their thumb and index finger approximately 4 cm apart.
  4. Check the scale above your thumb on the ruler you are holding

Do this five times and calculate the average value.
The reaction time can be calculated from the ruler scale as follows:
The average time for men and women in their 20s is reported to be 0.25 seconds.

  • 5 cm → 0.10 seconds
  • 10 cm → 0.14 seconds
  • 15 cm → 0.18 seconds
  • 20 cm → 0.20 seconds
  • 25 cm → 0.23 seconds
  • 30 cm → 0.25 seconds

Can reaction speed be trained?

Reaction speed is not an innate talent, it can be trained!
Below are some recommended training exercises:

① Mirror training

Two people face each other, one moves their arms and legs in multiple directions, and the other mirrors the movements.
By instantly capturing and imitating movements, you can train your judgment and reaction speed.

② Dynamic vision training

Without moving your neck, look alternately at your left and right thumbs using only your eye movements.
By training your dynamic vision, you will be able to more easily detect your opponent's quick movements, which will improve your reaction time.
This can also be practiced in everyday life, such as reading outside text from a moving car or train.

〇How can we make use of reaction speed?

Even if you train your reaction speed, it's meaningless if you can't put it to use in practice.
It is also important to repeat movements that are appropriate to the characteristics of the sport and to train the psychological aspects.

① Repeat movements that are appropriate for the sport

It has been reported that athletes with fast reaction times have reaction times equivalent to those of average people in other sports.
Repeated practice of specific movements can improve the efficiency of neural transmission and shorten the time it takes for the brain to process information, resulting in faster reaction times.

② The importance of psychological aspects

The brain's information processing and mental state, such as emotions, attention, and judgment, have a significant impact on reaction speed.
Reaction times slow when you are tired, stressed, or scared, while reaction times improve when you are focused.
It is important to get good quality sleep and rest and stay in a state of fatigue.

Summary

Reaction speed is not an innate talent, but an ability that can be improved through practice and awareness.
By repeatedly practicing movements, improving concentration, and improving your physical and mental condition, you can hone your ability to make quick decisions.
Get in touch with your body and improve your reaction speed.

Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Akira Yamashita
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic