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REACTION

Ramp Up Reaction Skills By Peter Twist

All athletes – young, old, elite and

recreational – can reduce the chance of injury and play more successfully by improving their reaction skills.

All athletes – young, old, elite and recreational – can reduce the chance of injury and play more successfully by improving their reaction skills.

When you observe your favourite

sports team, have you noticed that the best athletes are always in the right place at the right time to shut down the game-breaking play, contain the op- position or make a goal-scoring pass? Ever wondered how hard it is to hit a home run off a 100 mph fastball or re- turn a blistering tennis serve? The best athletes make these accom-

plishments look easy, but they are far from simple tasks. Reaction is a critical factor in big league performance.

BY PETER TWIST

Neuromuscular Communication Pathways

We usually take complex, dynam-

ic movement for granted when we see elite athletes perform explosive, dy- namic and innovative skills with ease. We fail to acknowledge the depth and sum of the intricate communication pathways that are happening within the body. The brain is the command centre for reaction skill. It uses constant filtering a We usually take complex, dynamic o differentiate vital neuromuscular in- ormation from the pool of neural com- munication messages.

W

Neuromuscular Communication Pathways

nd information processing functions t movement for granted when we see elite f athletes perf rm expl sive, dynamic and innovative kills with ease. We fail to acknowledg the dep h and sum of

Consider the amount of information t the intricate communication pathways you were at the plate facing a major leagu pitcher, puck handling through ttrre for reaction skill. It uses constant down a mountainside on your bike. Athletes train for focus, concentra- tmuscular information from the pool of and information-processing speed to pri Consider the mount of information ages that constantly bombard their ains. Within the brain, the cognitive ystems (attention, memory and intel- nce) sort the incoming information or vital messages, and then it activates he musculoskeletal system to engage. The

hat would flow through your mind i tfhat are happening within the body. The brain is the command cen-

affic on a pro hockey team or racing fi ltering and information processing functions to differentiate vital neuro-

ion, visual memory, selective attention neural commu ication messages.

oritize and manage the neural mes- s that would fl ow through your mind b ifr you were at the plate facing a major s league pitcher, puck handling through l tirgaeffi c on a pro hockey team or racing f down a mountainside on your bike. t Athletes train for focus, concentration, visual memory, selective attention and

otor system action is the re- s information-processing speed to prior-

34 Fitness Business Canada September/October 2009 Fitness Business Canada September/October 2009

ult of muscle esponse syn rgies when itize and manage the neural messages

hen you observe your favourite sports team, have you noticed that the best ath- letes are always in the right place at the right time to shut down the game-break- ing play, contain the opposition or make a goal-scoring pass? Ever wondered how

hard it is to hit a home run off a 100 mph fastball or return a blistering tennis serve? The best athletes make these accomplishments look easy, but they are far from simple tasks. Reaction is a critical factor in big league performance.

the brain commands specific muscle groups to work together to create a common coordinated movement, like jumping, throwing and catching). The more frequently a motor pattern is re- called and executed, the faster and more refined the command. Motor re- sponse time becomes a result of neu- romuscular activation where neurons are stimulated to fire faster and con- nectivity is improved. The sensory systems (vision, soma- tosensory and vestibular) provide the athlete with information about the ex- ternal environment and the internal changes that happen when movement occurs. The sensory system commu- nicates information about movement, position in space, vibration, touch, pain, relationship of body segments and movement of joints as well as spatial awareness. It also anticipates changes in the environment and re- sponds with information regarding ad- justments. Certain corrective mecha- nisms are reflexive and occur without any communication to the cognitive brain; other information must be re- ceived and filtered by the brain to cre- ate a refined motor pattern command. that onstantly bombard their brains. em between the sensory and motor systems is commonly referred to as “gtence) sort the incoming information for vital messages, and then it activates brain must filter the information be- fore a motor command is activat d. This new skill creates a great deal of information for the brain to filter causing a backlog of messaging to be cre- ate a common coordinated movement, think through the movement re- sponse, the slower the reaction time between perception to action. When skills are well rehearsed, the brain rec- ognizes the common messages/mo- tromuscular activation where neurons process and has a quick and well-re- hearsed motor response prepared. The res The s nsory sy tems (vision, soma-

This continuous communication sys- t Within the brain, the cognitive sys- tems (attention, memory and intelli-

he perception-action cycle.”

When a new skill is attempted, the the musculoskeletal system to engage. The motor system action is the result of muscle response synergies when the brain commands specifi c m cle groups to work together

processed. The more an athlete has t lioke jumping, throwing and catching). The more frequently a motor pattern is recalled and executed, the faster and more refi ned the command. Motor respon e time becomes a result of neu-

or patterns, has less information to a e stimulated to fi re faster and con n ctivity is improved.

ult is effortless skill execution be- cause the muscles easily comply with the mind’s commands.

exercises, situations and skills in a con- trolled training environment floods

tosensory and vestibular) provide the athlete with information about the external environment and the inter- nal changes that happen when move- ment occurs. The sensory system

Exposure to complex training tools,

ception-action cycle, the athlete must be exposed to skills and drills that improve both internal and external reactivity. “Internal reactivity” is the abil-

ity of the neuromuscular system to recognize and react to an unpredict- able stimulus yet continue to produce the desired quickness or powerful response. Exercises or drills that are complex and exposure to unstable sur- faces flood the neuromuscular system with internal messaging and challenge the athlete to filter the vital informa- tion to successfully execute the re- quired actions with precision, speed and power. “External reactivity” is the ability to react to he unpredictability of oppo- nents, a variety of gam situations and ctical requirements. Exercises, skills ment and responds with information ntegration of decision making laye ed rective mechanisms are refl exive and occur without any communication to the cognitive brain; other informa- with the exact defensive or evasive the brain to create a refi ned motor pattern command. This continuous communication system between the sensory and motor systems is com- monly referred to as “the perception- action cycle.”

Training Considerations

To improve reaction skill, ath-

letes must be challenged using these concepts:

When a new skill is attempted, the brain must fi lter the informa- tion before a motor command is acti- unstable surface overloads the visual system (eyes sense loca ion in space), somatosensory system (joint receptors sense spatial location, movement and

1. Unstable Surfaces

Challenging balance by using an vated. This new skill creates a great

deal of information for the brain to fi lter causing a backlog of messaging to be processed. The more an athlete

SKILLS RAMP UP

the neuromuscular pathways with information and forces the athlete to solve the exercise puzzle and then exe- cute or fail. Failure in training teaches the mind/muscle network to refine all aspects of the communication systems to gain success on the next attempt. Perfect practice leads to perfect perfor- mance in a game situation.

External vs Internal Reaction Skills

To develop all aspects of the per-

communicates information about movement, position in space, vibra- tion, touch, pain, relationship of body segments and movement of joints as well as spatial awareness. It also t aanticipates changes in the environ- and drills must be performed with the i regarding adjustments. Certain cor- on op of neuromuscular informatio processing. The best athletes read the opponent or the play and eact quick- ltiyon must be received and fi ltered by actic to stand apart. Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71