Sports Football

Reaction Training for Quick Decision-Making

Quick reactions are critical in football, whether for intercepting passes or reacting to a loose ball. Use a reaction ball (a small, irregularly shaped ball that bounces unpredictably) to sharpen reflexes. Have a partner drop the ball from shoulder height while you stand 2 meters away, aiming to catch it before the second bounce. Perform 3 sets of 10 drops, alternating hands. For an added challenge, add sprinting to a designated point after catching the ball. This drill improves both reaction time and explosive first-step speed. Incorporate it into your routine twice a week.