Reflexes are the body's way of reacting when it has to move without thinking. They can be natural (like quickly withdrawing your hand when you touch something too hot) or acquired (like not dropping that precious cup because it's too important). You can successfully train your reflexes thanks to the continuous repetition of a movement. During this process, the continuous action of some stimuli will be converted into actions moved by the unconscious (reflexes).
Steps
Step 1. Make a list of the attacks against which you want to improve your reactions
Step 2. Find a training partner
Step 3. Ask your partner to perform the attack slowly
When the blow comes, try to dodge or block it. Remember that some attacks cannot be blocked: stopping a punch, for example, will only serve to get hit by the punch and your own hand. You can also train an immediate counter attack after successfully dodging the starting attack.
Step 4. Repeat the same attack and defense
If you think you are reacting right, start increasing the speed of your attack and defense. Repeat the exercise for 10-15 minutes. The body will learn to react to this particular situation.
Step 5. Switch to another attack or defense (or both)
Keep exercising for about 10-15 minutes. The body will learn to react to a different situation. Until now, however, you always expected the attack.
Step 6. Keep changing moves until you have successfully learned 3 or 4
Step 7. Ask your partner to perform one of the attacks you trained earlier, choosing it at random
Again, start slowly and continue to increase the speed gradually. The body will now begin to recognize attacks quickly and react accordingly.
Step 8. Repeat the entire workout
Repetition is the only way to train your reflexes.
Step 9. Find more companions or at least find ways to use different attacks
You want to improve your reflexes in combat and not your reflexes when someone particularly hits you.
Step 10. When you master this training, find two other people
Ask them to arrange one in front and two on the sides and perform the attacks in a random order (it is best to ask people to establish an order, so that they avoid attacking you all together).
Advice
- Enroll in a martial arts school. You will undergo the same training described here, with the difference that you will be helped by "professionals" who will teach you the best methods to dodge attacks, counterattack and so on.
- Eventually your muscle memory will learn the movements and reflexes will become natural. It is best to find some moves that are suitable for you and that work well for you. There is no one way to deny an attack - experiment and find the best one.
- Enjoy what you do. Do not train if you are angry or if you think about some kind of revenge, because you will associate the training with a negative experience and the body will try to reject this urge. On the other hand, if you have fun during the training, the body will learn faster.
- Try not to hurt yourself or your partner. But remember that accidental injuries happen.
