How to Improve Fighting Reflexes

Co-authored by Derrek Hofrichter

Last Updated: May 20, 2024

Reflexes are the way your body behaves when it needs to act without thinking. They can be either natural reflexes (such as quickly recoiling your hand when you touch something way too hot) or taught reflexes (such as not dropping that very expensive or precious cup just because it is too precious). Training your reflexes may be successfully accomplished through endless repeating of the movements. During this process, the consistent actions to certain stimulus will be converted in subconscious triggered actions (the reflexes).

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While your partner executes the attack, attempt to dodge or block it. Be wise to understand that certain attacks can't be blocked, for instance, blocking a punch will just get yourself hit both by the punch and by the hand or arm you chose to block with. You can also train an immediate counter-attack after successfully dodging the original attack.^{[2]
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If you think you're doing it right, then begin increasing the attack speed and the defense speed. Do this for about 10~15 minutes. Your body will learn to react to this particular situation.^{[3]
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Continue training for about 10~15 minutes. Your body will now learn to react to a different situation.^{[4]
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Expert Source

Derrek Hofrichter
Self-Defense Specialist

Expert Interview} Nevertheless, until here, you're always expecting the attack.
Once again, begin slowly and keep increasing the attack speed if you're being successful in your training. Your body will now start to train on how to quickly identify the attack and respond accordingly.^{[5]
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Repeating is the only way your reflexes will be trained.^{[6]
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Expert Source

Derrek Hofrichter
Self-Defense Specialist

Expert Interview}
You want to improve fighting reflexes, not improve your reflexes when someone you know punches you in a very particular way.^{[7]
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Have one stand on each side of and in front of you, and execute the same attacks at random (It is best to have another person call out a certain number for each person, to avoid all of them attacking you at once.)

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Question

As a larger man, would I be better off blocking or dodging?

SilvDrag

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Some people, although large, are light on their feet. If you can move your feet faster than your opponent can hit, then you would be better off dodging. If you can't move faster, then block with your arms instead.

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Are quick reflexes necessary for taekwondo?

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Yes, you'll need excellent reflexes to excel in taekwondo.

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What if I want to learn how to improve dodging and blocking while using a long stick like a staff?

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It's the same thing, except you now practice with a stick. Just work on your reflexes, but keep the stick around.

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When blocking an attack, you don't need to really "block" it. It's better to redirect the force so that the attack does not injure you.^{[8]
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Expert Source

Derrek Hofrichter
Self-Defense Specialist

Expert Interview} This way you expend less energy than you would if you tried to stop all momentum of the attack. If you get really good at this, or are training with a clumsy partner, you can use the force of their attack to make them lose balance and fall over. That wouldn't be nice.

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Enjoy what you do. Don't train while raging or thinking about revenge of some sort as that will make your body think of the training experience as a bad experience and reject its stimulus as much as possible. While enjoying your training, your body will be more willing to learn.

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Try not to hurt yourself nor your partner. Still you may occasionally get hurt by accident...

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Warnings

Warm up first, so as not to injure yourself (move a bit first)

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Start slow, as accidents do happen

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Make sure the people you train with aren't actually going to hurt you. If you think they will then find another partner to train with.

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