[EXPLAINED] Martial Arts to Boost Your Reflexes: Unleash Your Inner Ninja

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Reflexes are vital in martial arts, aiding in quick reactions during combat and self-defense.

Sharp reflexes can determine dodging an attack or capitalizing on an opponent’s mistake.

They also boost situational awareness, allowing for rapid decisions.

With a plethora of martial arts styles, choosing the right one for enhancing reflexes can be daunting.

To guide you, we’ve listed the top 7 disciplines to sharpen your reflexes.

Dive in to find the martial art that aligns with your aspirations and enhances your agility.

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The 7 Best Martial Arts for Reflexes

Here are 7 of the best martial arts to do to improve your reflexes.

Boxing
Muay Thai
Brazilian Jiu-Jitsu (BJJ)
Taekwondo
Capoeira
Kali/Escrima/Arnis
Krav Maga

Let’s take a look at these martial arts in more detail and why they can improve your reflexes.

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Boxing

Boxing, also known as the “Sweet Science,” is a sport where fighters use punches and try to dodge their opponent’s hits.

It’s important for boxers to react quickly, or they might get hit.

Here’s a table of different techniques to increase your reflexes:

Reflex Drill	Purpose	Description
Mirror Drill	Reaction & Mimicry	Boxers mirror each other’s non-contact punches.
Ball Drop	Hand-eye Coordination & Reaction	Catch a dropped tennis ball before two bounces.
Slip Rope	Head Movement & Slipping	Move side to side under a rope, mimicking slips.
Reaction Mitts	Punching Speed & Moving Target Accuracy	Punch trainer’s unpredictably moved mitts.
Double-end Bag	Timing, Rhythm, & Accuracy	Punch a rebounding bag to simulate a moving target.
Light Sparring	Live Opponent Skill Test	Controlled sparring focused on technique and timing.
Defensive Shadowboxing	Defensive Reflexes	Mimic defensive moves against an imaginary opponent.
Slip Bag	Head Movement & Evasion	Dodge a swinging weighted bag.
Tennis Ball Hat Drill	Hand-eye Coordination & Head Movement	Punch, then dodge a rebounding tennis ball on a hat string.
Reaction Ball	Hand-eye Coordination & Unpredictability	Punch or catch an erratic-bouncing ball.

To get better at this, boxers practice with equipment like speed bags and double-end bags, which help improve timing and reactions.

Footwork, or how boxers move their feet, is also crucial.

Good footwork helps boxers dodge attacks, and find good angles to hit back and defend themselves.

They practice this by doing agility exercises and shadowboxing.

In short, boxing training helps fighters react faster and move better.

So, if you want to improve your reflexes, consider boxing, whether you’re new or experienced in martial arts.

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Credit: Tony Jeffries

Muay Thai

Muay Thai, known as the “Art of Eight Limbs,” is a martial art from Thailand.

It uses the whole body to punch, kick, elbow, and knee opponents.

This fighting style helps improve reflexes by teaching fighters to hit and block quickly.

In Muay Thai, it’s important to read the opponent’s moves, react fast, and strike accurately.

Here’s a table of different techniques to increase your reflexes:

Reflex Drill	Purpose	Description
Teep Counter	Timing & Distance	Partner throws jabs; counter with a timely push kick (teep).
Elbow Defense	Close Quarter Reaction	Partner throws hooks; practice parrying and countering with elbows.
Kick Catch & Counter	Timing & Defense	Check your partner’s leg kicks and counter with punches or kicks.
Check & Counter	Defense & Counter-attacking	Flow between strikes, visualize an opponent and emphasize defense and counters.
Clinch Pummeling	Clinch Control & Reflex	The trainer calls out combos; the fighter responds quickly on Thai pads.
Shadowboxing with Emphasis	Full-body Reflexes	Catch your partner’s roundhouse kick and counter with a sweep or strike.
Pad Work Combinations	Accuracy & Speed	Spar for a dominant position in the clinch, practice quick neck and arm controls.
Dodge & Counter Drill	Evasion & Striking	The flow between strikes, visualize an opponent, and emphasize defense and counters.

Training includes drills where fighters practice hitting and blocking.

Practicing with pads and partners helps them fine-tune their reactions in a safe way.

Sparring, or practice fighting, is key in Muay Thai.

It teaches fighters to predict moves and decide when to attack or defend.

In summary, Muay Thai is a great martial art for enhancing reflexes and learning diverse combat techniques.

If you want to get better at reacting fast and striking well, consider Muay Thai.

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Credit: Heatrick Muay Thai

Brazilian Jiu-Jitsu (BJJ)

Brazilian Jiu-Jitsu (BJJ) is a martial art focused on grappling.

It’s become popular because of its use in MMA fights and for self-defense.

BJJ doesn’t involve punching or kicking, but quick reactions are still very important.

In BJJ, you need fast reflexes to change positions, avoid being trapped, and take advantage of your opponent’s mistakes.

Here’s a table of different techniques to increase your reflexes:

Drill Name	Description	Primary Focus
Guard Retention	Prevent opponent from passing guard.	Hip mobility & leg dexterity
Bridge and Roll	Bridge and roll from the bottom.	Timing & hip power
Armbar Swivels	Quick armbar setups from guard.	Hip movement & timing
Sprawl Drills	Fast sprawl against takedowns.	Reaction & base
Pass Prevention	Block partner’s guard pass attempts.	Guard retention & movement
Quick Grip Breaks	Swiftly break partner’s grips.	Hand speed & grip strength
Submission Chains	Quickly transition between submissions.	Speed & flow
Escape Drills	Quick escapes from positions like side control.	Timing & awareness
Takedown Defense	Defend against takedown attempts.	Balance & reaction
Sweeps from Guard	Quick sweeps from guard.	Timing & leverage

A key part of BJJ training is “rolling,” where two people grapple against each other.

This practice lets fighters use what they’ve learned in a real setting, helping them get better at predicting and reacting to moves.

As BJJ fighters train more, they get better at adapting to different situations and coming up with new strategies.

This constant change and problem-solving improve their reflexes.

To sum it up, BJJ is great for boosting reflexes.

The focus on real-life training, adapting, and thinking fast helps fighters be ready both in practice and real-life situations.

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Credit: Gracie Ohio Jiu-Jitsu

Taekwondo

Taekwondo is a Korean martial art known for fast and high jumps and kicks.

It’s great for self-defense and improving athletic skills.

The sport helps people get faster because it uses quick kicks and special foot movements.

Here’s a table of different techniques to increase your reflexes:

Reflex Drill	Purpose	Description
Kick Return	Speed & Counter	After blocking or evading a kick, immediately return with your own.
Spinning Avoidance	Evasion & Awareness	Slide back from an incoming kick and counter with a fast roundhouse or sidekick.
Slide Back & Counter	Distance Management & Counter	When the partner aims for a low kick, jump and respond with a counter-kick.
Jump & Dodge	Evasion of Low Attacks	The holder presents pads in unpredictable sequences; striker responds with appropriate kicks.
Fast Kicking Series	Speed & Fluidity	Continuously throw a set sequence of kicks (e.g., front, roundhouse, side) on pads with speed.
Randomized Pad Work	Accuracy & Speed	The holder presents pads in unpredictable sequences; the striker responds with appropriate kicks.
Shadow Sparring	Visualization & Full-body Reflexes	Free-form solo practice, visualizing opponent’s moves and countering. Emphasize rapid direction changes and various kick types.
Block & Punch Counter	Defense & Quick Hands	Block an incoming kick and immediately counter with a hand strike to the open area.

Training in Taekwondo focuses on speed and power.

Drills help students become agile.

They practice moves like the spinning kick to become powerful and fast, which also improves reflexes.

Sparring, or practicing with a partner, is important in Taekwondo.

It lets students test their skills and react to real moves.

This helps them predict the opponent’s moves and respond faster.

Also, Taekwondo teaches how to stand and move correctly, making sure fighters are quick and balanced.

To put it simply, Taekwondo is a good choice for anyone wanting to get quicker and more coordinated.

It emphasizes fast movements and practical fighting experience to help improve reaction time.

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Credit: W1 Taekwondo

Capoeira

Capoeira is a Brazilian martial art that mixes dance, acrobatics, and self-defense.

It started in African traditions and has become a way to stay fit, express culture, and build friendships.

This martial art is known for its dance-like moves, spins, and flips.

In Capoeira, players have a “roda,” or circle game, where they react to each other’s moves.

This helps them get faster reflexes since they have to predict and quickly respond to their partner’s actions.

Here’s a table of different techniques to increase your reflexes:

Reflex Drill	Purpose	Description
Ginga & Dodge	Evasion & Fluidity	From the negative position (a low evasion), quickly counter with an armada or meia-lua de compasso kick.
Au Escape	Evasion & Acrobatics	Use the cartwheel (au) to evade an incoming kick and reposition.
Kick Return from Negativa	Counter from Ground	From the negativa position (a low evasion), quickly counter with an armada or meia-lua de compasso kick.
Role & Respond	Fluid Evasion & Transition	Use the role (a low rolling evasion) to avoid a kick and immediately counter with a kick or takedown.
Cabeçada Setup	Speed & Takedown	Lure partner in, then quickly execute a cabeçada (headbutt) takedown.
Atabaque Rhythm Reaction	Rhythm & Speed	React to changes in the rhythm of the atabaque (drum), switching between defensive and offensive moves.
Jogo Partner Drills	Partner Reflexes & Interaction	Engage in quick exchanges of attacks and evasions with a partner, focusing on fluidity and unpredictability.
Macaco Turn	Acrobatics & Defense	Use the macaco (monkey flip) to evade an incoming attack and reposition for a counter.

Capoeira is all about being unpredictable and creative.

It’s always changing, which means players have to think fast.

Music is also a big part of Capoeira.

Players move to the beat of instruments, helping them improve their coordination and timing.

To sum it up, Capoeira is a fun and unique martial art.

It’s great for improving reflexes and offers a different experience with its mix of dance and self-defense.

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Credit: Rawtricks

Kali/Escrima/Arnis

Kali, Escrima, and Arnis are Filipino martial arts that teach similar techniques.

They focus on using weapons like sticks and knives but also teach hand-to-hand combat.

These styles are great for self-defense and help to improve reflexes and awareness.

Training involves learning to strike, block, and disarm with weapons.

This training demands quick reactions, especially because using weapons can be risky.

Here’s a table of different techniques to increase your reflexes:

Reflex Drill	Purpose	Description
Hubad Lubad	Flow & Disarming	A continuous flow drill where practitioners counter, disarm, and lock using stick or knife.
Sumbrada	Counter-for-Counter	Pre-arranged patterns where practitioners exchange strikes, teaching defensive and offensive transitions.
Defanging the Snake	Precision & Targeting	Aim to strike the opponent’s weapon hand (or the weapon itself) to disarm or neutralize the threat.
Stick Tapping	Speed & Hand-eye Coordination	Two practitioners tap their sticks rhythmically, increasing speed and introducing random strike patterns.
Live Hand Defense	Reflex & Counter	Focus on the free (non-weapon) hand, using it for blocking, checking, and controlling the opponent’s weapon hand.
Knife Tapping	Knife Defense & Reflex	Similar to stick tapping but with trainers or dull blades, emphasizing knife defense and disarming.
Tapi-Tapi	Sensitivity & Reflex	Advanced close-quarters stick or knife drill, focusing on “feeling” the opponent’s energy and intentions.
Espada y Daga	Coordination & Dual-Weapon	Training with a sword (or stick) and dagger simultaneously, emphasizing coordination and strategy.

These martial arts also teach unarmed techniques like punches, kicks, and grappling.

Practitioners learn to switch between weapon and non-weapon techniques, which helps them be more adaptable and alert.

Sparring and practicing with partners lets students try out what they’ve learned.

This helps them react faster and think on their feet, which is crucial for self-defense.

In short, Kali, Escrima, and Arnis offer a unique mix of weapon and hand-to-hand training.

They’re good choices for anyone wanting to boost their reflexes and combat skills.

ALSO READ: [EXPLAINED] 6 Best Martial Arts Used in MMA

Credit: Mark Anastacio

Krav Maga

Krav Maga is a martial art created by the Israeli military for real-world self-defense.

It’s straightforward, efficient, and uses natural movements to deal with threats.

This training helps improve reflexes and self-defense skills.

Krav Maga teaches practical techniques for situations like street attacks.

Training in these real scenarios helps students become more alert and quick in their reactions.

Here’s a table of different techniques to increase your reflexes:

Reflex Drill	Purpose	Description
360° Defense	Peripheral Defense	Defend against strikes coming from various angles using the outside of the forearm.
Inside Defense	Central Defense	Defend against straight punches using inside deflections and simultaneous counterattacks.
Ground Recovery	Quick Ground Defense	From a downed position, defend against an attacker, get up, and counter as quickly as possible.
Choke Releases	Quick Reflex to Grabs	Practice immediate releases from various chokes – front, back, side, and against walls.
Gun/Knife Disarms	Weapon Threat Response	Respond to firearm or knife threats, practicing quick disarms and neutralizing the attacker.
Multiple Attackers Drill	Awareness & Speed	Defend against multiple attackers, focusing on quick neutralization and positioning to avoid being surrounded.
Stress Drills	Reaction Under Pressure	Execute defensive techniques while under physical and mental stress (e.g., while being shouted at, in reduced light, or after physical exertion).
Random Attack Drill	Preparedness & Adaptability	Respond to firearm or knife threats, practicing quick disarming and neutralizing the attacker.

The techniques are based on instinct.

For instance, using an attacker’s force against them is a common strategy.

This instinctive style helps students act without overthinking, boosting their reflexes.

Adaptability is also a big part of Krav Maga.

Since dangers can be unpredictable, it teaches students to adjust their methods based on the situation.

This helps in making fast decisions, which sharpens reflexes.

In short, Krav Maga is a practical self-defense system that focuses on quick, instinctive responses.

It’s great for those wanting to enhance their reflexes and self-defense abilities.

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Credit: Nick Drossos Defensive Tactics

Conclusion

In this post, we discussed several martial arts that boost reflexes, such as Boxing, Muay Thai, Brazilian Jiu-Jitsu, and more.

Each one has its unique way of improving reflexes, like Boxing’s hand-eye coordination or Capoeira’s fluid moves.

If you’re deciding on a martial art, pick one that matches your interests and goals.

All can enhance reflexes with dedication and regular practice.

Developing good reflexes requires time and commitment.

Whatever you choose, stay dedicated to your training. With hard work, your reflexes and skills will get better.

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Tyronne van Aarde

Hi! I’m a Wrestler and Writer for Strictly Fighters, sharing the latest news in martial arts.

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