Keep your cuts above the rest by performing these advanced reaction time exercises, which use cues to optimize your ability to change direction efficiently.

Cognitive Reaction Time Exercises

Four-Cone Color Reaction Drill

• Create box using four colored cones spread five yards apart (or use cones with colored paper)
• Assume athletic position at center
• React to partner’s color command and sprint to appropriate cone
• Plant feet and touch cone
• Sprint to center of box and react to partner’s next command
• Continue for specified duration

Sets/Duration: 4×30 seconds

Audible Reaction Time Exercises

T-Drill

• Create a T using four cones spread five yards apart; partner stands at top of T just beyond middle cone
• Sprint to middle cone and react to partner’s verbal command (“left,” “right” or “back”), shuffling left, right or backpedaling to start cone
• Shuffle or sprint to middle cone and react to partner’s next command
• Repeat for specified duration

Sets/Duration: 4×30 seconds

Visual Reaction Time Exercises

Tennis Ball Explosive Starts

• Assume sport-specific start position with partner standing five yards in front holding tennis ball in hand with arm raised to side
• Explode into sprint as soon as ball drops
• Bend at hips to catch ball off one bounce
• Continue 10 yards after catch Increase distance from partner for each rep

Sets/Reps: 1×6 with 40 seconds rest