Reflex and reaction training

These notes combine advice from 13 reviewed passages across 10 workouts.

Overview

Coach’s advice

The effects carry beyond the drill. Practicing the roll outdoors develops the backward-fall reflex, and that reflex keeps the handstand from falling backward, which makes continued practice worthwhile.

Building the reflex

A reflex for maintaining tension settles in with practice. Eventually the body stays tight in everyday movement, including simply walking around.

Practice turns the backward response into a habit. When a handstand accidentally moves backward, what used to be a step-by-step fall is now performed consciously.

Handstand push-ups train rapid correction. When one arm is about to give way, lower it immediately and correct the position; that rapid response is the benefit of the exercise.

Catching and grip work

This catch drill is generally important training for developing catching ability.

On the bar, train the catch reflex by pulling up, releasing both hands for a moment, and catching again quickly. The brief separation from the bar is what develops the reflex.

In this pull-up practice, catch the bar in an upright position. The reflex during the descent is important for the catch.

In the false-grip slide, turn the hand inward quickly and make it a reflex, so the hand does not drift toward the middle.

Backward falls and recovery

Coach’s advice

Do not spend the practice worrying about falling backward. Take the roll outdoors, onto grass or sand, and train it there; practicing on a soft surface is what develops the reflex.

Coach’s advice

If you go backward and there is no wall behind, turn and do a cartwheel; the cartwheel is the reflex response.

The reflex keeps the handstand from falling backward. This is why it is worth continuing to practice the response.

Injury prevention in daily life

Coach’s advice

Reaction training can speed reactions in daily life, reduce injury risk, and improve quality of life. Many ankle sprains happen because a wrong step puts full body weight on the ankle before the person can react.

Coach’s experience

In his own training, he has never gotten his fingers stuck in that position. He credits awareness and a fast arm-opening reaction. Many people get stuck there at first, and reacting the opposite way would carry a chance of getting stuck.

In his own experience, he has gotten out of missteps in daily life. As he was about to put his full weight on a wrong step, awareness let him pull away immediately and avoid the load.

Related pages

• Balance and weight distribution: Supports
• Injury prevention: Supports
• Movement combinations and flow: Supports
• Grip technique: Often discussed together