While reaction time is innate, it can be trained. This involves the use of central nervous system (CNS) training which engages the ears, eyes, and muscles to collect information about the world and respond with speed and confidence. This allows you to engage muscle groups faster, with greater accuracy, and to achieve your exercise goals.
This involves three key training processes – excitation, inhibition, and potentiation.
Excitation and inhibition can be trained by exercises which train fast-twitch muscle fibres. This can be improved through anaerobic exercise and safely pushing training limits to increase load. Potentiation concerns control of muscle groups and can be supported by lifting weights before exercise and engaging in complex, plyometric exercise.