Reaction Time

REACTION TIME

Psychological and Physical Connection

The idea of “moving the needle” in performance involves (small positive or negative changes through actions). “Bending the needle” is a mindset and skill where athletes learn to reset physically, mentally, and emotionally to adapt to challenges and consistently elevate performance. In volleyball for example, we relate it to (e.g., recovering after a missed serve, focusing during a tough rally, correcting after a dropped ball, or resetting after losing a set). There is a Psychological and Physical Connection of small mental resets that can shift momentum during matches. It can shift body language, focus, and execution.

Resetting The Body

This includes posture, breathing, and muscle tension in controlling emotional and physical states.  Deep breathing practices like box breathing or diaphragmatic breathing to calm the mind and body are necessary and can be effective in drills of meditation and mindfulness.  Resetting the body often involves clearing the mind to regain mental clarity.

Resetting Focus

The process of clearing mental noise or distractions and re-centering attention on the task at hand. It’s about overcoming interruptions, setbacks, or overwhelming emotions to regain clarity and purpose.  Includes understanding the cause, and using immediate focus reset techniques like mantras and visualization.

Executing with Intention

Emphasizes purposeful movement and decision-making on the court.  The objective is to train players to pause, assess, and choose the best action to positively “bend the needle.”  Includes clarity and purpose, mindful execution, and commitment to the action.  This involves visualization, goal setting, eliminating distractions, and feedback and reflection.

Reaction Time Programs

Warm-Ups

Dynamic Stretching (5-7 minutes)

Leg swings (front-to-back and side-to-side)
Hip circles
Arm circles and shoulder rolls
High knees and butt kicks

Activation Drills (3-5 minutes)

Glute bridges (10-15 reps)
Lateral lunges (10 reps per side)
Walking knee hugs (5 per side)

Week 1 & 2

Focus: Developing proper technique and building endurance.

Session Frequency: 2-3 times per week

Box Jumps
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Explode off the ground and land softly on the box with knees slightly bent.

Broad Jumps
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Jump as far forward as possible using explosive leg power. Land with soft knees.

 

Jump Squats
Sets: 3
Reps: 10-12
Rest: 1-2 minutes
Focus: Start in a squat position and explosively jump upwards. Focus on soft landing to reduce impact.

Tuck Jumps
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Jump straight up and bring knees toward the chest at the peak of the jump. Land softly.

 

Lateral Bounds
Sets: 3
Reps: 10-12 (each side)
Rest: 1-2 minutes
Focus: Perform quick side-to-side jumps. Use your arms to generate power. Land softly.

Week 3 & 4

Focus: Maximizing explosive power and improving vertical jump height.

Session Frequency: 2-3 times per week

Depth Jumps
Sets: 3
Reps: 6-8
Rest: 2 minutes
Focus: Step off a box (12-18 inches), land softly, and immediately explode into a vertical jump. This trains the stretch-shortening cycle.

Vertical Jump with Medicine Ball Overhead
Sets: 3
Reps: 6-8
Rest: 2 minutes
Focus: Hold a medicine ball overhead, squat down, and jump as high as possible, releasing the ball as you explode upwards.

Single-Leg Bounds
Sets: 3
Reps: 8-10 (each leg)
Rest: 1-2 minutes
Focus: Leap forward on one leg at a time, focusing on explosive power and control in the landing with an extra focus on the balance.

Power Skips
Sets: 3
Reps: 12-15 (each leg)
Rest: 1-2 minutes
Focus: Skip as high and as far as possible, focusing on pushing off the ground with maximum power. Use your arms to help generate height.

Plyometric Push-Ups
Sets: 3
Reps: 8-10
Rest: 1-2 minutes
Focus: Explosive push-ups where the hands leave the ground. This helps develop upper body explosiveness, important for blocking and hitting.

Cool Down

Static Stretching (Hold each stretch for 20-30 seconds)
Quadriceps stretch
Hamstring stretch
Calf stretch
Hip flexor stretch
Glute stretch