How to Improve Your Reaction Time. Neuro 1/4h #7

Introduction: Understanding Reaction Time

Welcome to this episode of "Neuro 1/4h," dedicated to improving reaction time. There is a growing interest in these topics, and your exceptional feedback motivates us to continue providing precise answers to your questions. This week, we tackle a fundamental aspect of sports performance: reaction time, including cognitive exercises.

Reaction time is the ability of your body to respond quickly to an external stimulus. This complex process involves receiving sensory information (visual, auditory, tactile), integrating it in the brain, and producing a motor action. To optimize this speed, it is crucial to consider the sensory and neurological bases.

The Importance of Sensory Inputs and Their Calibration

Before diving into specific exercises, it is essential to refine the quality of sensory inputs and their integration. Proper calibration of this information ensures that your training, even with tools like Fit Lights, is fully beneficial and does not rely on a sensory "deficit."

The Impact of Colors on Reaction

Let's take football as an example. If you train with Fit Lights of different colors, it is crucial to understand how the optic nerve perceives these colors. If a working color potentially represents a threat to you, the interpretation of the information and the resulting action will be biased. Your body will then adopt a protective posture rather than a performance-oriented one, sabotaging your reaction.

The idea is to ensure that visual, auditory, and tactile signals are optimally calibrated. Higher quality sensory information will inevitably lead to improved reaction times, regardless of the context.

Beyond Decontextualized Exercises: Working at the Source

External tools like Fit Lights are effective but are often decontextualized. For optimal performance on the field, it is more relevant to work upstream on the neurological foundations of reaction. The goal is to enhance what happens naturally on the field rather than to mimic these situations with external tools.

The nature of speed can vary: is it maximum speed, acceleration, cyclic speed, or speed with a change of direction? Each type of speed involves different movements and can be influenced by factors such as the intensity and nature of signals, as well as the athlete's initial position.

The Crucial Role of the Vestibular System and Extensors

The vestibular system, located in the inner ear, particularly the utricles, provides information on the horizontal plane. If this system is immature or dysfunctional, every sprint may be perceived as a threat by the brain. This activates a protection system, leading to underperformance.

The vestibular system is also at the base of the vestibulo-spinal reflex, which activates ipsilateral extensors. Propulsive movements heavily depend on the chain of extensors. A problem at this level will hinder complete activation of the extensors, reducing sprint efficiency. Developing the extensors is fundamental, especially since we spend most of our time in flexion.

Link with the Autonomic Nervous System

There is also a direct link between performance and the autonomic nervous system. The balance between the parasympathetic and sympathetic systems influences flexion or extension chains. Better regulation of these systems, as explained by Porges' theory on the vagal system, plays an important role in reaction time.

Practical Exercises for Reaction Time and Primitive Reflexes

To optimize the nervous system and reflexes, particularly vestibular ones, simple exercises can be integrated. An accessible exercise involves having the athlete hold a ball. You drop it, and they must catch it, possibly with their eyes closed or facing away from you. This exercise simultaneously works on reaction time and the reintegration of primitive reflexes.

For the listeners: the exercise involves positioning yourself behind the athlete. Your arm appears in their visual field, and you drop the ball they need to catch. This is an excellent exercise for a boxer, for example. The exercise can then be made more complex by using multiple balls, balls of different colors, or varying the stimulation.

These small exercises, although simple, are crucial for reworking the foundation before addressing specifics. They can quickly optimize performance, even during a warm-up, enhancing subsequent training.