Sports Training

Sports Training

Sports Training Tips to Improve Reaction Time and Decision Making

An athlete's ability to react determines how quickly he or she can make the right decision.  Delays in responses can make the difference between winning and losing.  Athletes who can accelerate the decision-making process have a competitive edge over their opponents. 

The more possible moves an athlete can execute in a specific competitive situation, the more time it takes for an opponent to react successfully.  This relationship is known as Hick's law.

Tips to Improve Reaction Time and Decision Making

1.  Study Opponents' Most Likely Plays.  When athletes know an opponent's typical strategies or moves, they can narrow the number of possible counter plays.  Scouting reports give valuable information to coaches who can help their teams anticipate opponents' plays that signal planned counter moves.

2.   Key in on Opponents' Personal Cues.  Spotting an opponent's personal cues (e.g., their stance, where they focus) can telegraph their next move, narrowing the number choices and, thus, speeding up the athlete's correct reaction.

3.  Simulate Competitive Conditions. The amount and quality of practice under competitive conditions can reduce reaction time.  Scrimmages and contest simulations teach athletes to make correct decisions under the added complexity and heightened anxiety levels of game conditions.  For example, a black belt in a martial arts contest can accurately counter a variety of oncoming strikes from an opponent with minimal delay, particularly when familiar with the opponent's actions under pressure.

4.  Anticipate Defensive Players' Actions.   Offensive players can deceive opponents by luring them into responding to predictable moves . If opponents are unable to anticipate a new move, processing is slower.  For example, a volleyball player may signal a spike, then suddenly execute a dink, effectively catching the defense off guard.

5.  Find the Optimal Performance Zone. Reaction time and decision making are influenced by how aroused, or pumped up, athletes are. Athletes whose emotions too run high in competition may detect a limited number of key signals because their attentional focus narrows under pressure.

Coaches can help athletes maintain an optimal arousal level through the use of breathing Exercises, progressive relaxation, visualization, and meditation skills.  Achieving the optimal arousal zone promotes effective information processing, minimizing the adverse influence of high level competition on decision making.

Sources:

Schmidt, R.A. & Wrisberg, C.A. (2008). Motor learning and performance: A problem-based learning approach (4th ed.). Champaign, IL: Human Kinetics.

Schmidt, R.A. & Lee, T.D. (1999). Motor control and learning: A behavioral emphasis (3rd ed.). Champaign, IL: Human Kinetics.

Wrisberg, C.A. (2007). Sport skill instruction for coaches.  Champaign, IL: Human Kinetics.

About the Author

Dr. Denise K. Wood is an educator and sport and Fitness Training consultant from Knoxville, TN and creator of www.womens-Weight-training-programs.com and www.sports-training-adviser.com She has trained a wide range of clients from beginners to Olympians. Dr. Wood is a former national track and field champion with years of international experience. She has been recognized as an outstanding professor in Exercise science and research/statistics.

What is a good energy supplement to take for Weight Training /sports?

I am looking for something that will give me energy and/or help me build muscle ? Something that doesnt have as much artificial stuff?

Whey protein that body fortress makes. That whey protein is 52g of protein per 2 scoops (2 scoops is the recommended thing so yeah), 7 grams of creatine mono.

Creatine supplements also work. But I like Body Fortress's Whey Protein because it is very cheap, lowest I bought was 3 bucks per tub, and it has creatine mono in it.

I would recommend body fortress's whey protein if you have a low budget. But if you're rich, you can buy better brands. Better brands taste better, body fortress's whey protein tastes like shit with water, tastes a little better with milk.

Functional Sports Training Drills & Exercises

 

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