Look out a window that has a good view and focus your vision on a distant object. Keep looking at this object while you slowly let yourself become more aware of the objects that surround it on either side. Do this exercise once a day, widening your field of vision a little more each time. Gradually, you’ll get in the habit of noticing more objects in your peripheral vision. Check out the video below for martial arts techniques used to improve peripheral vision.
Begin by running at a slow speed. As you feel your reflexes improve over time, push yourself to run faster. Nature trails have a generally higher risk of injury, so it’s important to start slow. Mix things up by choosing a different trail whenever possible. If you get too used to one particular trail, your brain will remember obstacles, and you won’t be improving your reflexes. Run the same trail in the other direction if you don’t live close to many nature trails.
Focus on catching the ball as it bounces back in your direction. Once your reflex time improves, throw the ball harder, challenging yourself to leap and dive to catch it.
To make this exercise more difficult, recruit a second pitcher to throw another ball quickly after you have dodged the first one. Ask the pitchers to increase unpredictability by faking throws, throwing from different angles, and so on. Playing dodgeball as a team sport is also a great way to improve your reflexes. Practice fielding balls and kicking those that are pitched to you.
Whether you’re sparring in slow motion or at full speed, staying relaxed is key. Before you start a sparring match, take some time to meditate or do deep breathing exercises to help you unwind and stay focused. [5] X Research source
Whole foods like nuts, fish, berries, greens, and garlic increase cognitive function. [6] X Research source Make sure to drink plenty of water as well, since dehydration can also lead to lethargy and decreased reflex times.
A good night’s sleep is made up of 4 or 5 sleep cycles, each of which consist of a period of deep sleep and rapid eye movement (REM) sleep. This adds up to 7 to 9 hours per night. If you didn’t sleep well the night before an important race or game, taking a nap a few hours before the event will help you be more alert when it’s time to perform.
