Reaction Light Training: Everything You Need To Know

Reaction training lights have been quickly growing in popularity, and there’s a good reason why. With the right program and training approach, these lights can make a massive impact on your overall performance.

In fact, most serious athletes are already adding reaction light training into their current workout. It has become a requirement for those who are committed to improving and taking their game to the next level.

This post will cover everything you need to know about reaction light training, and give you some tips on how to get started.

What Is Reaction Light Training?

Reaction light training is a revolutionary way to train your mind. You see, many athletes focus on the physical aspects of their training. While reaching peak physical condition is essential, your mental prowess and visual skills play a more significant role in your success than you know!

No matter what sport you play, quick reaction times are crucial. In a split second, you must identify openings, process the information to figure out what you’re going to do, and jump into action. Everything occurs in an instant!

Unfortunately, not every athlete has the fast reaction times they need to reach their full potential. It might not seem like a huge difference, but even a fraction of a second can lead to lost opportunities on the field.

With reaction light training, you can improve your reaction time and see major improvements in your performance.

The concept is pretty simple. Training devices utilize a series of lights to trigger a response. The lights act as stimuli, representing what you might see in the middle of a game.

Your job is to react as quickly as possible to that stimuli! The lights may flash, turn on in random patterns, move around the screen, or change colors. Training devices offer a slew of programs that are capable of addressing different problems.

Whatever the case may be, you’re tasked with completing a physical response.

More advanced training devices, such as Reflexion, will track your performance with every response. You and your trainer can analyze the data to get more insight into your skills. It gives you the chance to see your strengths and find areas where you need to improve.

Reaction training lights are incredibly versatile, providing a long-term solution for cognitive enhancements. Programs are adaptable, getting more challenging as your reaction times improve. As a result, you can continue to see your reaction times soar as you avoid a dreaded plateau.

How It Can Benefit You

You have a lot to gain from reaction light training. There’s no shortage of game-changing benefits to take advantage of!

As mentioned earlier, your cognitive skills are paramount on the field. You can have all the strength and agility in the world, but if you’re not able to react quickly there’s always going to be someone who’s faster and more capable than you.

Reaction light training can bridge the gap, pushing you to reach your potential with your sport!

The most obvious takeaway is quicker response times. These exercises look simple at face value. However, completing drills creates significant changes within your brain.

Every time you respond to something you see on the field, synaptic responses occur in the brain. Neurotransmitters start popping off, delivering important information, and telling parts of your body to get moving.

The more that those neurotransmitters move, the more efficient they become. Now, there’s no way to prepare for every little thing you’ll encounter on gameday, but reaction light training can simulate quite a bit!

With regular training, the synaptic responses form a defined path that neurotransmitters can travel on. As a result, you’ll receive those messages faster and more efficiently!

Reaction training lights can lead to other great perks as well.

It naturally enforces your hand-eye coordination. You must provide a physical response to the lights as they appear. The reaction forces your arm, hand, and fingers to jump into action.

Again, repeatedly training coordinated movements strengthens the connection, allowing you to move more efficiently.

This unique form of mental training can also improve things like eye tracking and peripheral awareness. 

All of these cognitive and visual improvements can lead to a noticeable improvement in your athletic performance. You’ll be quicker on your feet, more attuned to what’s going on around you, and more responsive to the events that unfold.

Reaction training is what sets great athletes apart from good ones. It can take your skills to the next level and make you a force to be reckoned with in your sport!

Common Reaction Light Exercises You Can Do

There are many unique ways to introduce reaction light training into your routine. Reaction-based drills are super versatile, and are actually pretty fun!

What you can do varies based on the equipment you have. With that said, here are some of the most common drills worth trying out.

1. Light Taps

Here’s a simple workout that can have a considerable impact. It requires the use of a standard reaction training screen.

These screens feature an array of LED lights and touch responsive panels. They’re a hands-on device that offers tons of training flexibility.

The concept here is easy. The screen will flash a series of colored boxes at random. To get through the program, tap each one as quickly and accurately as possible.

2. Focused Taps

For this drill, stand close to the screen. In addition to training your reaction time, you’ll work your peripheral vision. This can help you improve your reaction and processing times no matter how you see the visual cues.

When you stand close to the screen, two boxes will appear. These boxes are your starting point, and you must keep your fingers on these two boxes. 

As random lights pop up, tap them as quickly and accurately as you can before returning your finger to the starting point.

3. Memory Patterns

With this exercise, you’re testing how fast you can record information and react to it. Like other screen-based drills, this one requires physical touch.

Quick patterns of light will flash on the screen. Your job is to recreate the design as fast as possible. The device times you, forcing you to act at breakneck speeds to improve.

4. Sporadic Sprints

Here’s a drill that involves more physicality. It utilizes standalone lights that you can connect to training software.

The aim of the game is similar to the first exercise we went over. All you have to do is touch the light to turn it off. However, there’s the added challenge of distance to contend with!

Place several lights throughout the training space at random. Choose a starting point and begin the program! The lights will flash at random, staying on until you respond to them. You must sprint to the light and get low to turn it off.

5. Suicide Sprints

For this exercise, you’ll only need about three lights. You can bump up the light count later to create a more significant challenge, but you can start with three for now.

Mark a starting line on the floor. Then, place the lights several meters away. You can choose uniform distances, but make sure that each one is different. For example, you can put one 5 meters away, the second 10 meters away, and the third 15 meters away.

After starting the program, the lights should flash and stay on like before. Your goal is to sprint to each light, turn it off, and return to the starting point.

Set the lights to flash one after another! That way, you are continually sprinting back and forth.

6. Pursuit

The pursuit drill is an exercise that takes advantage of the fluid movement of light screens. Reflexion’s light screens are perfect for this type of routine.

Two light circles will appear on the screen. One moves around randomly while the other requires your control. Tap and drag the stationary light to chase after the moving one!

Try to hold your light circle over the other one for as long as possible, chasing it as it dances around the screen. If you want to create an even bigger challenge, add another moving light into the mix and use both hands!

7. Dexterous Taps

This last drill is all about teaching you to stay in control while still reacting quickly. This is an important skill to have in just about any sport.

The drill is similar to other common screen-based exercises. You have two squares that act as the “home base” for each hand.

To complete the workout, you must tap the lights as they appear and return your hand to the light square starting position. However, the trick is that you can only tap specific shapes or colors with one hand. The program might reserve purple lights for the right hand and yellow lights for the left!

Either way, this limitation forces you to process the visual cue quickly before you take action.

How Advanced Are These Lights Today?

Training lights have come a long way in recent years. The concept of reaction light training is not new, but advances in tech have made it more accessible and impactful than ever!

These aren’t simple light stationary lights or rudimentary television screens. They’re advanced pieces of equipment that utilize the latest and greatest in analytical computing.

Take Reflexion for example. This six-screen panel is sporting 2,600 LED lights and a capacitive touch screen for accurate response. It’s wide, allowing you to create a massive training area.

Of course, the Edge is tough enough to last as well. It uses borosilicate glass and an aluminum chassis to withstand rough gym environments.

More importantly, however, is the brains of the operation. The light panel connects to a smartphone or tablet, recording each and every response you provide. Within the app, you can get in-depth analytics.

The software is highly versatile and recommends adaptations to help you see even more improvements. 

Today’s reaction light devices are like full-fledged trainers. Thanks to the technology they utilize, they’re advanced enough to push you further than ever before. Pair that with the long-term performance analysis, and you have a system that adjusts as you improve.

If you’re interested in learning more about reaction training lights how Reflexion can help, get in touch!

How To Improve Your Depth Perception For Athletics

Improving depth perception is something that many athletes (and non-athletes) are interested in. It’s not a coincidence that the best athletes on the planet have fantastic depth perception!

But is it truly possible to improve depth perception? Or is it just something you’re born with?

Fortunately, improving your depth perception is something that anyone can do. Whether it be for sports, driving, or just daily life, this guide will walk you through the process!

The Importance Of Depth Perception For Athletes

Depth perception is something that many of us take for granted. It helps us live our daily lives and navigate the world safely. Most of us don’t give it a second thought. However, if you develop issues with your depth perception, the impact it has becomes quite clear!

Many issues are manageable. But in the world of sports, depth perception problems can have a significant impact on your game!

Athletes need depth perception to accurately track and react to what’s happening on the field. You’re moving in a three-dimensional space and have a specific target and goal in mind. In most cases, that’s a ball!

Whether you play football, baseball, or soccer, you must have the ability to track the ball and the other players in the three-dimensional space. Without this, you’re not going to be capable of gauging its speed, trajected path, and movement (which will make you much less effective).

For example, take a baseball player who’s up to bat. The moment the pitcher throws the ball, batters must evaluate the ball’s trajectory and speed to hit it successfully. All of this occurs within a split second. Your depth perception plays a critical role in that equation.

The same goes for a basketball player trying to shoot the ball into the hoop. You have to figure out where the hoop is while considering your position on the court. If your depth perception is out of whack, you can’t make those judgment calls. As a result, your accuracy and overall performance will suffer significantly.

All sports require good depth perception. It’s a crucial, yet often overlooked, ability that can make or break your game.

But these days, it’s not enough to simply have average depth perception if you want to play at a high level. The best athletes dedicate time to improving their depth perception to give themselves an edge and become a better athlete.

Ways To Give Yourself A Quick Depth Perception Test

First, it’s important to come up with a fair assessment of your depth perception before you can work on improving it through various exercises.

Depth perception is far more complex than blurry vision, and many different elements can affect it. All it takes is for one of those elements to go wrong to start causing issues.

If you suspect that your depth perception is lacking, there’s one quick and easy way to test it out.

Using a computer or large tablet, pull up a picture of a simple ball. It doesn’t have to be any particular ball, since the image is only going to serve as a focus line.

Hold your index finger up about six inches in front of you. Your finger should be pointed up at the ceiling and placed between your eyes and the ball image.

Now, with your finger in front of your face, focus your eyes on the ball. Your vision of the ball should clear up while your finger appears fuzzy and faint. Two faint images of your finger should appear on both sides of the ball image. Meanwhile, the ball image should be crystal-clear and in focus.

Next, do the opposite. Focus your vision on your finger rather than the ball image. When you do this, the image of the ball should become fuzzy and separated. If your depth perception works correctly, you will see two faint images of the ball on either side of your finger.

This test checks your binocular stereoscopic vision. You see, both of your eyes see two different things. However, your brain is taking that information to create a unified image with good depth perception. That’s why the out-of-focus object appears to look split in two!

A test like this can give you a good idea of your depth perception abilities. But, it’s not going to replace the diagnosis of an optometrist. If your depth perception is causing trouble with your sports performance or everyday life, it’s a good idea to seek professional help for a proper diagnosis.

Another way to test your depth perception more accurately is to use Reflexion. There are a number of different drills you can run through, and many of them can monitor and improve your depth perception.

Tips For Improving Depth Perception

Depth perception problems can be frustrating. In addition to affecting your sports performance, poor depth perception can impact your ability to drive, run errands, or even pour a glass of milk!

The good news, however, is that there are many ways to improve it. Addressing your depth perception issues should be a top priority regardless of the impact it’s having on your life.

Here are some exercises to help you see some improvements.

1. Give Your Eyes A Break At Home

When you’re relaxing at home, do your best to go easy on visual stimulants!

Many things at home could negatively impact your depth perception. Some of the biggest offenders are your smartphone and computer.

Staring at a computer for hours on end does no one any good. When you stare at a screen, you’re looking at a flat object. Your eyes are focused on a single point. Even if you’re viewing a movie or video with perceived depth, your eyes aren’t really working to help you gather more information.

As a result, you may lose some depth perception over time.

Furthermore, the closeness of screens causes too much hyperactivity. Your eyes are converging on something that’s only a few inches from your face. The frequency of blinking goes down, putting way too much strain on your eyes. That’s why many of us feel fatigued after looking at a screen for too long!

Take a break and try to participate in activities that aren’t super taxing on your eyes.

You can also adjust the lighting in your home to make things easier on your eyes. Many people have depth perception issues in dimly lit areas and super bright areas. The lack of lighting contrast creates little differentiation, which makes perceiving depth a challenge.

If you have problems with darkness, try getting a couple of bright lights or applying brightly colored tape in key areas. If you suffer from issues in bright areas, turn some lights off and give your eyes rest in a dark room every once in a while.

2. Strengthen Your Eye Muscles

Strengthening the eye muscles can do a lot to improve depth perception, too. When your eyes are strong, they’re able to move and focus efficiently on targets at varying depths.

There are a few different exercises you can try out that accomplish this.

The first is a simple eye-rolling technique. Roll your eyes around your line of sight. Keep your head stationary and move your eyes deliberately. Focus on items within your vision as you do this.

This is a simple exercise that doesn’t seem like it would make much difference at first. But doing it regularly can help you see noticeable depth perception improvements with time.

Another exercise you can do involves a balloon or beach ball. Hang the balloon or ball about two feet from your ceiling. Now, use your hands to hit the ball from left to right.

As the ball moves, keep track of it! Stay focused on the ball and your eyes will move with it. Your depth perception will improve because you have to use it to gauge where the ball is at all times.

Finally, you can try pencil push therapy. This is a popular technique that many ophthalmologists utilize. It’s similar to the ball image and finger test we went over earlier. But, you’re going to use a pencil or pen.

Hold onto the pencil at arm’s length. The pencil should be pointed towards the ceiling. Now, slowly move the pencil closer to your nose. While you’re doing so, stay focused on the pencil and track its movement!

This is another area where using Reflexion can help. By challenging your eyes with drills that are designed to strengthen them and improve depth perception, you’ll quickly see benefits.

3. Use Vision Training Tools

If you want to go on a more technical training route, try vision training tools.

Vision training and neuro-fitness tools can do a lot to improve many non-physical aspects of your sports performance. Light boards like Reflexion, for example, are great for enhancing reaction time, reflexes, and more. They also happen to work well for depth perception!

These tools feature an expansive board of LED lights that can be programmed to move and respond to physical touch. When you start a training regime, the lights will randomly appear throughout the board. Your task is to respond to the lights with physical touch.

Using these tools requires you to judge the distance and speed of light. You have to track the lights, which forces you to focus on a moving target.

Continued training can work wonders on your depth perception. Many tools even have training programs that are purposely designed for depth perception issues (like Reflexion). At the same time, you’ll also improve contrast sensitivity, hand-eye coordination, and more.

4. Increase Repetitions That Challenge Your Depth Perception

This technique is all about putting you face-to-face with situations you might encounter on the field that challenge your depth perception. The goal is to confront those issues head-on so that you can strengthen your response and improve depth perception.

There is a wide range of exercises you can do. One option is to choose an activity that simulates your sport. For example, you could do repetitions of practice shots or batting practice.

Alternatively, you can do unique exercises that are tailor-made to challenge your depth perception while forcing you to react with physical motions. One good option is to block shots from different distances and speeds.

Step into the shoes of a goalkeeper for a bit and have a training partner send shots in your direction. Have them move to different areas on the field and perform shots at varying power levels. If you get creative you can find opportunities for this in pretty much any sport.

Whatever you do, this activity will benefit you greatly. With each shot, the repetitive motions are challenging (and ultimately improving) depth perception. Your eyes and brain are working overtime to figure out where the ball is going. Over time, you should see noticeable improvements on and off the field.

Ready To Get Serious?

If you’re interested in improving your depth perception to take your performance to the next level, we’d love to hear from you. Reflexion can help athletes level up their neuro-fitness in ways that are highly effective, and quite a bit of fun.

Visit this page to learn more and get in touch!

How To Become An F1 Driver: 7 Steps For Success

The high-level strategy for how to become a Formula 1 driver is actually fairly simple. But within that, there’s a LOT of work required.

This article will help you get a better understanding of what’s required if you want to become an F1 driver, and how to get started. After that, it’s up to your work ethic (and a little luck) in order to make your dream come true!

1. Make Sure You’re Committed

Becoming a Formula 1 driver is no walk in the park. It’s fiercely competitive and is one of the most difficult sports to join. For a vast majority of wannabe drivers, it will be nothing more than a pipe dream.

That sounds harsh, but when you look at how competitive the Formula 1 world is, it makes sense. Since its infancy, there have only been about 775 F1 racers in the history of the sport. As of 2019, there are only 20 racers on the grid!

That’s 20 drivers in the entire world who are lucky enough to call themselves F1 drivers!

Don’t let that figure discourage you. The most important thing to remember is that becoming an F1 driver requires a lot of commitment.

It takes years to hone your skills and train. If you’re serious about this sport, you will have to stay on the asphalt and get as much driving experience as possible. This means spending time away from family and potentially missing out on many things your peers get to enjoy.

Most don’t realize it, but drivers are constantly training for those 90 minutes on the track. When they’re not behind the wheel, they’re training their mind to stay focused or building up muscle to keep their bodies in peak physical condition.

On top of the time commitment, you also have to consider the costs of becoming an F1 racer. Getting real-world experience is not cheap. It can be a real financial burden to climb the ranks.

While F1 races have worldwide media coverage and tons of sponsorship opportunities, the same can’t be said about lower formula races. As a result, many drivers have to self-fund their way to the top. If you’re not committed to the sport, your endeavors could leave you with nothing but hundreds of thousands of dollars in debt.

2. Start Karting

Don’t expect to hop behind the wheel of a multi-million dollar F1 car right off the bat. You have to work your way up the ranks to earn that privilege.

So how are you supposed to train? If you want to be like many current F1 racers, you’ll start with karts!

Karting is a great way to learn the fundamentals before you move onto more powerful vehicles. F1 cars and karts share a lot of similarities. Obviously, they are nowhere near F1 cars when it comes to speed and capability.

But, karts are single-seaters just like F1 vehicles. Plus, races have many of the same challenges.

While slower than F1 cars (significantly), karting can be competitive and thrilling all the same. You must push the limits of the vehicle while using finely tuned techniques to make your way to the top of the line.

During your time as a kart racer, you can develop those all-important skills you need to become a successful driver.

Many current Formula 1 drivers got their start in the karting circuit. On average, drivers will spend anywhere between five and seven years dominating the karting world before moving onto lower formulas.

Even then, karting is not something they leave behind. Formula 1 legends like Aryton Senna and Michael Schumacher continued to return to karting for additional training (and a bit of fun). Many of the racers on the grid today do the same!

3. Develop Racing Fundamentals

You need a strong foundation of skills if you want to become a Formula 1 driver.

Karting will help you get there. But once you move up to lower formula races, you’ll have the opportunity to develop them even further.

Never rest on your laurels when it comes to the fundamentals. F1 racing is a dangerous sport. You have to stay focused and use every technique in your arsenal to stay safe.

One of the biggest pitfalls prospective racers make is failing to go back to the fundamentals. No matter how long you’ve been racing, it’s always good to brush up on your skills. They have to be instinctive and natural if you want to go far.

It’s a good idea to get help from a mentor or trainer. Coaches can guide you as you navigate the world of competitive racing. Not only that, but they will ensure that you’re following a training routine that builds upon the foundations you already know.

While getting behind the wheel is ideal, it’s not the only way you can hone your skills. There are a lot of great simulation tools out there that can keep your fundamental skills sharp.

4. Improve Your Skills & Work Your Way Up

Have you ever taken the time to look at how current Formula 1 drivers made their way to the top? No driver starts their career in F1 racing. In most cases, getting to Formula 1 requires years of climbing the racing ladder.

After conquering the karting circuit, you can graduate to more competitive formulas. You may start with an entry-level class of single-seater races. For example, you could establish your formula career in Formula Ford. Then, you could move up to Formula 3 (which was formerly GP3).

The amount of time you spend in lower tiers will depend entirely on your success. Some drivers climb the ranks faster than others while some don’t make it past a certain level. Your exact path will be unique to you.

Use your time in these races to push your skills even further. Lower levels of racing can be intense and competitive. But nothing trumps a real Formula 1 race. So, you have to be the very best in your class before climbing up the next rung on the racing ladder.

Don’t be afraid to go out of your comfort zone and compete in more competitive circuits. Many seasoned F1 drivers first started garnering attention in European circuits.

In a European circuit, you can be racing in grids of more than 60 drivers. It’s one of the best ways to test your skills and improve your chance of becoming a F1 racer.

5. Build Relationships With Teams & Sponsors

Building relationships is paramount if you want to climb up the ranks and become a true contender for Formula 1. Like any other career, it’s all about networking!

While you complete a race on your own, competitive racing is anything but solitary. There are many teams you can join. Teams are about more than just camaraderie. They’re about developing skills and learning.

In the single-seater arena, junior teams typically work with seasoned drivers with impressive track records. This will give you the chance to learn from the very best.

This mentor/trainee relationship is an important one. Working with seasoned team members gives you an upper hand. You can see how they work and learn a lot of important racing techniques to push your own skills even further.

Developing relationships with sponsors is important too. As we mentioned earlier, becoming an F1 driver is not cheap. Unless you have the cash to fund your journey, you’re going to need sponsors to help you make it to F1.

Typically, sponsorship opportunities will follow you the better you get at racing. Sponsors want to work with visible drivers who are constantly making waves in the racing world.

While F1 drivers usually get the most sponsorship offers, lower formula drivers get attention, too. This is especially true in the European circuit and markets where single-seat racing pulls in millions of viewers.

6. Train Your Body

Those who have never been behind the wheel of a single-seater often think that racing is a sport that’s relatively easy on the body. However, physical fitness has a bigger impact than most realize.

When you’re zipping around the course at speeds over 200 MPH, your body is experiencing tremendous force. In a typical race, drivers often experience five to six Gs of force when cornering or breaking. To put that into perspective, most people will pass out when exposed to five Gs of force.

Those additional forces put nearly 100 pounds of additional weight onto your body. Meanwhile, pushing the brake pedal often requires upwards of 300 pounds of force.

Needless to say, training your body is a must! Good all-around physical fitness is important. But, there are a few key areas you should focus on. These include overall endurance, physical strength, and neck strength.

Drivers must improve their endurance to withstand the stress that’s put on their bodies. You have to be able to endure those gravitational forces for 90 minutes or more while staying focused on the track ahead. Most drivers will use cardiovascular diseases to slowly build and maintain stamina.

Strength training helps to build muscle. Formula 1 racing is a bit different than other sports. You’re not using quick bursts of strength to achieve impressive feats. Instead, your strength is supporting your body and helping you control the car.

It’s good to work on building muscles throughout your entire body. You must strengthen the arms, build muscle in your legs, and focus on your core to stay stable in the car.

The neck needs special attention too. With the weight of your helmet and those additional G forces, you’re going to feel up to 55 pounds on your neck alone.

Range of motion exercises and targeted workouts will strengthen your neck and help you avoid potentially life-threatening injuries.

7. Train Your Brain

Many drivers and athletes focus on the physical side of things. However, your mental abilities play a huge role in your success behind the wheel.

When you’re driving at top speeds, you’re covering a lot of ground every second. All it takes is one moment of lost focus to miss an opportunity or lose control of the vehicle.

The thing that sets Formula 1 drivers apart from the rest is that they’re able to react quickly to the events unfolding on the track. They can spot potential openings to overtake other drivers in front of them while making quick maneuvers to navigate safely.

Mental training helps you improve reaction time. It establishes and enhances those synaptic responses between your brain and body. With continued training, you can quickly analyze the road ahead of you, make quick decisions on what to do, and tell your body to move.

It might not seem like mental training would do much. But you’d be surprised by how much improving your reaction time by only a fraction of a second can help.

There are several ways to train your brain. You can keep things simple and use bouncing balls to simulate the sporadic nature of racing. Or, you can go the high-tech route.

Mental training devices train your body and brain at the same time. They use visual stimulants and training programs to trigger a physical response (like Reflexion). Training equipment can also record your performance and help you spot areas that need improvement.

No matter how you choose to challenge your brain, mental training is not something you can ignore if you want to become an F1 driver.


If you want to become a Formula 1 driver you should prepare for a long journey of hard work and commitment. This dream is not unique to you, and there are thousands of other drivers who are pursuing it as well.

But with the right combination of talent, dedication, hard work, and luck, you might be able to make it happen!

If you want to gain an edge on the competition, contact us to learn how Reflexion can take your reflexes to the next level.

Formula 1 Training: Everything You Need To Know

Formula 1 training programs have to cover a wide base for drivers to be competitive. Controlling the cars and pushing them to the limit is no easy task.

If you’re interested in improving your racing performance (or are just curious what F1 training really looks like), this guide is for you.

The Importance Of Training For Formula 1 Drivers

When most people think of sports that require peak physical performance, Formula 1 racing usually isn’t the first to come to mind. Drivers are just sitting in a car, right?

Contrary to popular belief, the body goes through a lot during a single 90-minute race. It takes some impressive strength and body conditioning to control a vehicle that’s reaching speeds of over 200 MPH. Applying the brake pedal alone can require over 300 pounds of force!

On top of all that, drivers experience some intense gravitational forces. Constant cornering and braking generate five to six Gs of force in the cockpit. That’s enough force to put upwards of 90 additional pounds on the body.

To put that in perspective, the only time the average person ever experiences more than one G-force is when they’re on a plane or roller coaster. Most people will pass out when exposed to five G forces. Now imagine feeling that pressure on your body for a 90-minute race!

Then, you have to factor in the gear that drivers are wearing. Protective gear is essential in a dangerous sport like Formula 1 racing. Drivers have layers of protective clothing. Helmets weigh about 15 pounds alone. Add those G-forces into the mix and drivers are looking at about 55 pounds on their neck.

To stay safe, drivers have to overcome that pressure to stay upright at all times. It looks easy when you’re viewing cockpit feeds, but it’s no easy task.

Finally, there’s the issue of heat and heart rate. With the extreme heat in F1 cockpits, it’s not uncommon for drivers to sweat off around 6.6 pounds of water weight during a single race. In more humid environments, that figure can get even higher.

During a race, a driver’s heart rate will rise quite a bit, too. The average resting heart rate is 60 to 100 BPM. Throughout the race, a driver’s rate can get between 170 and 190 BPM. It may peak beyond 200 BPM. All of this happens over the course of two hours!

Needless to say, Formula 1 racing isn’t as easy as it looks. The strain it places on a driver’s body is enough to do some serious harm to non-athletes. Drivers must train year-round to keep their body in good condition. Otherwise, they run the risk of serious health issues or losing control of the car!


Endurance is a key focus of F1 training programs for drivers. High endurance levels help you undergo bodily stress for long periods. It prevents drivers from feeling fatigued during the race, ensuring that they have the strength and gusto to keep controlling the vehicle.

Many drivers implement standard forms of cardio into their workout routine. Activities like cycling, rowing, swimming, and running can raise and maintain your heart rate to build up stamina. A multi-disciplined approach is key here.

You want to work out your entire body and avoid a plateau, and cycling through different activities helps you do just that.

Rowing is particularly effective for building endurance for Formula 1 drivers. Not only does it raise your heart rate and improve cardiovascular fitness, but it also works out core muscles around the neck, shoulders, and arms.

You could also try high-intensity interval training. Perfect for short workout sessions, this training technique involves quickly raising your heart rate, resting, and repeating.


F1 racers don’t perform quick bursts of physical activity like other athletes. Instead, they are using their strength to support their body over a long period of time. It also helps them perform critical movements in the heat of a race.

Strength training is crucial for a F1 driver. Trainers often develop targeted routines to strengthen key areas of the body while improving overall body strength. These workouts are typically performed during the off-season to prepare for races. They also keep the body in peak physical condition.

Here are some of the key areas of focus for strength training.


The neck muscles are, by far, the most important area to strengthen. It’s a staple of all smart F1 training programs.

As we mentioned earlier, the neck experiences tremendous force during a race. Failing to strengthen the muscles could result in potentially life-threatening injuries or the inability to control the car later in the race.

Here are some ways F1 drivers can train the neck muscles:

Cardiovascular exercises like rowing work well. You can also use free weights. One popular exercise is to hold a free weight in each hand. Using nothing but your shoulders, you can lift the weights and hold a “shrugged” position to target muscles in the neck area.

Another common exercise is to simply lay on your back and turn your neck from one side to the other. This is a safer alternative to weight-based routines if you’re just getting started. But, it’s still effective nonetheless.

Range of motion stretches and chin tucks are easy to implement into your routine as well.

F1 teams often utilize specialized equipment that’s designed to replicate the pressure and weight in a cockpit. While those machines are fine-tuned to target the neck muscles, you can easily strengthen your neck without them by using resistance bands.


Training the core is all about improving a racer’s ability to stabilize the body during a race. The core indirectly affects a myriad of muscle groups, so keeping a tight and strong core can offer a slew of benefits to Formula 1 drivers.

Any ab-based exercise is going to be beneficial. Traditional crunches, sit-ups, and planks can work wonders to improve core strength. However, it’s not just your forward-facing muscles that you need to improve.

To counteract those G-forces, you must challenge your core to hold proper hip and back alignment. The goal here is to give your core the strength it needs to resist rotation.

Several sets of side planks and leg raises can do the trick. Use a half-ball balancer to angle your body. Your core will support your position while you perform the leg raises.

The Kneeling Pallof Press is a great commonly-used F1 training exercise to try out, too. This is a unique exercise that applies constant rotational pressure. It uses a cable lift machine.

Get on your knees and position yourself perpendicular to the cable feed. Pull the cable and put your hands close to your body. Now, simply extend and curl your arms. During this exercise, you must use your core and arms to prevent the lateral pressure from turning your body.

Upper Body

When it comes to Formula 1 training for the upper body, there’s a fine balance between strength and bulk. Bulking up and increasing muscle mass too much would be counterintuitive to the racing experience (where weight is key). The trick is to target key muscles and perform workouts that replicate the movement you would make in the cockpit.

The “sit and steer” training exercise is quite popular among F1 drivers. Not only does it target several muscles in the arms, but it also works out the core and helps build endurance.

With this exercise, you sit on a large exercise body while balancing your feet on a smaller medicine ball. This mimics the cramped quarters of the car’s cockpit.

While you hold this position and work your core, hold a large weight plate like a steering wheel. You can work with your trainer to randomize the exercise a bit. Have them direct you to turn the plate as if you were driving!

In addition to specialized exercises, standard weight training is a must. Using free weights or a cable system, target muscles in the chest, upper back, shoulders, and arms. Push-ups and supine pull-ups are good, too.

Lower Body

Remember: drivers have to apply hundreds of pounds of force to slow down or bring the car to a halt. To do that, they need to develop impressive leg strength.

Like training the upper body, you must build strength without developing too much bulk.

Deadlifts and squats can strengthen the glutes, hamstrings, and the lower back. Meanwhile, leg extensions seated leg presses can target the quads. To strengthen the calves, you can perform things like box jumps and calf raises.

There are many ways to strengthen the lower body, which is great. With so many exercises available, you can easily mix up your routine to avoid a plateau. Once you master simple exercises, you can graduate to more complex routines that include single-leg Romanian lifts and more.

Reaction Time

While the physical aspects of racing are important, the mental side of things can make or break a race. When you’re racing at more than 200 MPH, every single second counts. Even a minor delay in your reaction time could spell disaster.

Formula 1 drivers implement exercises that combine mental training with physical training. These exercises can speed up the synaptic response that occurs in your brain. The mind and body connection improves, allowing you to react to sudden events on the race track.

One easy way to improve reaction times is through a simple tennis ball drill. Position yourself close to a wall and face it. Then, have a coach or training partner throw balls at the wall from behind you.

Your job is to quickly react and catch the ball as it bounces off the wall. The random nature of this exercise constantly challenges your mind. Meanwhile, the close position forces you to use your peripheral vision to succeed.

More advanced training tools are available as well. Using Reflexion you can get comprehensive cognitive performance training in your own home. These kinds of devices are the future of F1 training, and are being adopted all over the sports performance industry.

Anything that gives you an edge when it comes to reaction time is well-worth it!

Closing Thoughts

Proper F1 training requires not only discipline, but a varied and intelligent approach. The best drivers are always on the cutting edge when it comes to new exercises, and it shows on the track.

If you’re interested in taking your training to the next level and giving your reaction time a huge boost, get in touch with us here!

How To Become A Better Athlete: 21 Tips For Success

Learning how to become a better athlete is a lifelong pursuit. There are a number of ways you can improve, and the methods at your disposal are changing all the time!

This list covers the fundamental techniques and strategies you can use to become a great athlete and find more success during competition. Take this to heart, and watch your performance improve!

1. Write Down Your Goals

Setting long-term goals is a great way to stay motivated and become a better athlete. Not only can you identify what it is you’re trying to achieve, but you can figure out how you’re going to make it happen.

Think about what you want to accomplish on a grander scale.

Many athletes tend to focus on the short-term. While that’s great for experiencing incremental successes, thinking only about what you need to get done today could ultimately hold you back.

When you think about your long-term goals, it’s much easier to make the right decisions to help you get there. Suddenly, skipping out on a training day or binging on that unhealthy meal doesn’t seem so appealing.

Jot down your goals on a piece of paper and display them somewhere where you can them. Use that note as a reminder of what you’re trying to achieve. Later on, you can use it to check on your progress and figure out what changes you need to make to push yourself even further.

2. Have a Good Diet

You can’t expect to see improvements in your performance if you’re not fueling your body right! While you might be working out more than the average person, a poor diet is going to have ill effects on your body just the same.

Fatty foods, junk snacks, and sugary drinks will hamper your progress. Unhealthy foods put unnecessary stress on your body and affect the recovery process.

It’s not easy making dietary changes, but the effort is well worth it. Start by cutting back on the unhealthy stuff. Then, try introducing some more fruits, vegetables, whole grains, and lean protein into your diet.

Avoid extreme diets and convoluted diet plans. The goal here is to make a lifestyle change that will support your endeavors in the long-run.

If you need some extra help, consider going to a dietician or nutritionist. They can help you get on the right track by making meaningful changes that stick!

3. Master the Fundamentals

Athletes are notorious for wanting to dive head-first into an intense training regime. The effort is admirable, but it often leads to injuries!

You need to have a good grasp of the fundamentals. Even if you’re a seasoned athlete, you could benefit from exercises that are designed to improve your foundation.

Focus on those building blocks before you jump into the intense stuff. This means doing aerobic exercise, general strength building, mobility drills, and body conditioning. All of these fundamentals can make a drastic difference in how your body responds to heavier workouts.

For one, it prepares the body for intense training later. Mastering the fundamentals reduces your chances of injury and gives you the tools to go harder.

Secondly, fundamentals build your stamina. With proper preparation, you can work out longer and harder without getting fatigued quickly.

4. Be Consistent and Don’t Expect Results to Come Immediately

Consistency is key when you want to be a better athlete. No great athlete got to where they are today by skipping workouts and slacking off.

There are going to be days when you don’t want to train. But, you need to get motivated and do it anyway!

Dedicate a set amount of time each day to train. Even if it’s just 30 minutes a day, that consistency will make all the difference. Your body will improve the longer you stick to it.

Furthermore, it helps build discipline. Staying consistent will make you stay on track and put you that much closer to your goals.

It can be hard to go months without seeing the results you want. But be patient! Experiencing results take time!

The last thing you want to do is over-exert yourself in an attempt to improve faster. That will only backfire on your by slowing down your body’s recovery.

Be consistent in your workout routine and practice self-discipline. You’ll get there soon enough!

5. Improve Core Strength

It doesn’t matter whether you’re a cross-country runner or a football player, core strength is essential.

Most don’t realize it, but your core is easily one of the most important muscle groups in your body. It affects all other muscle groups and keeps your entire body in balance.

A weak core can make you vulnerable to injuries. So, make core training a part of your workout routine. Do some ab workouts, burpees, planks, and more. Mix things up to ensure that every single muscle in your core is getting the workout it needs.

6. Push Your Limits

The longer you train, the easier your workouts are going to seem. While it might be satisfying to see that tangible progress, it’s not a good thing!

You should always aim to push your limits.

When athletes get comfortable, they stop getting better and plateau. The body isn’t having to work as hard to complete those exercises, so people get complacent. Ultimately, this will prevent you from seeing any more results.

The only way that you’re going to improve is by pushing harder and trying to go beyond your “best.”

Consider testing your performance every once in a while. Do some timed drills or test your strength. Keep track of what you’re capable of and use those benchmarks as a baseline.

7. Improve Your Sports-Specific Strength

Fundamentals and overall body conditioning are important. However, you also need to focus on skills that are specific to your sport.

If you’re a quarterback, you might focus on sprinting and agility. If you’re a cyclist, you may want to train your legs harder and build up endurance.

Whatever the case may be, formulate a workout that complements what you’re going to be doing on the field. This will build strength in areas that matter and stabilize your muscles.

It also familiarizes your body with the mechanics you need to succeed. Perform drills that replicate what you do in your sport and continually push your body further. You can do this as part of your core workout or in your warmups.

Building strength in those key areas will improve your overall performance and decrease your chances of injury.

8. Train Your Brain

It’s not just your body that you have to train to become a better athlete. No matter what sport you play, your cognitive abilities have a big impact on how you perform.

When you’re on the field, you have to identify opportunities, make split decisions, and tell your body to react. All of this happens within a fraction of a second.

And even a minor delay can ruin the play.

Brain training combines physical movements with physical responses. There are many different forms of cognitive training, but they all can provide you with serious benefits.

Depending on the particular exercise you perform, you can improve peripheral vision, reaction times, hand-eye coordination, and more (Reflexion covers everything by the way).

Implementing some neuro-training exercises into your routine might not seem like much. But like physical training, you can see incremental improvements over time. When the time comes to test your performance, you’ll have improved cognitive abilities.

9. Warm Up Properly

This should go without saying, but warming up your body before training is a must! You need to prepare your body for the rigorous workout ahead.

Warming up loosens the muscles and mobilizes your joints. This can help you perform better and prevent injuries.

You’re not doing your body any favors by skipping a warmup. Don’t make the mistake of thinking that the first 10 minutes of your routine is your warmup.

When you start training with tight muscles, you’re depriving them of oxygen. As a result, you’ll just end up feeling tired more quickly.

10. Cross-Train

Cross-training is the act of training in activities that are not part of your main sport. Say, for example, that you’re a runner. You probably focus on endurance training and performing unilateral movements.

To cross-train, you could practice lateral movements to strengthen your hips. You might also work on building muscle strength.

The point of cross-training is to improve your overall fitness levels and encourage the fast recovery of your entire body. Cross-training can also help you prevent injuries by targeting parts of the body that you don’t necessarily use in the sport.

Start by focusing on core fitness components that you normally don’t prioritize. This could be anything from agility to balance.

Over time, the benefits that you experience from cross-training can help you see improvements in your sport.

11. Develop a Training Schedule

Finding time throughout the week to train is not always easy. Athletes with full-time jobs or families often have to carve out time in their day in order to train and get better. While squeezing in a few minutes here and there is better than not training at all, that inconsistency is not helping you reach your goal.

Create a schedule that works for your lifestyle. Designate some time during the day where you can focus on nothing but training. This is important.

If you’re thinking about everything else that you need to get done, you’re not going to concentrate on the exercises at hand. Your form and overall performance could suffer.

When you have an established schedule, it’s easier to prioritize your workout routine when it’s appropriate. Not only that, but it’s much easier to stay consistent.

12. Get Enough Sleep

If you’re not getting a full eight to nine hours of sleep, you need to make some changes to your lifestyle and schedule.

Sleep is an important recovery tool that will help prepare your body for your next training session. As you sleep, your muscle tissue is healing and your nervous system is relaxing. When you don’t get enough sleep, you’re putting your body at risk for injury and damaging your overall health.

It’s not just about how many hours you snooze. You also need to ensure that you’re getting quality sleep. This means getting several hours of uninterrupted deep sleep.

Consider trying out a sleep tracking app. They can give you more insight into your sleep patterns. Use that information to make changes that can help you sleep better every single night.

13. Stretch

Do you experience a ton of muscle pain after an intense workout? Chances are, you’re not doing enough to cool your body down afterward.

Before you move on with your day, take a few minutes to perform some low-intensity movements. Basic stretches will help speed up the recovery process by promoting blood flow through your muscles.

Stretching also promotes the clearing of lactic acid in your muscles. Lactic acid builds up as you exercise. If it has a chance to pool, you’re going to suffer later.

You don’t have to spend a ton of time stretching to see benefits. As little as ten minutes can help you. Use those minutes to reflect on your workout and take a mental breather! All the great athletes do it, and there’s a reason why!

14. Become Mentally Strong

Mental and emotional strength can go a long way. Training is difficult. The time and work that you put into improving can take a toll on your mental health. Pile on external factors that are out of your control and you can easily lose the motivation you need to continue your journey.

No matter what’s going on in your personal life, focus on being the best version of you that you can. Don’t dwell on the bad stuff. It’ll only pull focus from your goals and put you in a bad place.

Tons of athletes use their training as a form of therapy. Think of it as meditation. It’s a time that you have all to yourself. Use it to become mentally strong.

15. Get Out of Your Comfort Zone

Fear should never be a part of the equation. Many athletes are hesitant to try new things or push themselves outside of their comfort zone. So, they stick to what they know.

That fear of failing is holding you back! No one is perfect when they try a new sport for the first time. Not everyone can win either. While no one wants to experience defeat, it’s a crucial part of the process.

To truly enjoy success, you need to know what defeat feels like. The goal is to use those bad experiences as motivation to do better.

It’s normal to mess up. This is especially true in sports. How you respond to those failures and move forward is what’s going to help you improve and see real results.

16. Visualize

Visualizing your success before it happens can help you get one step closer to your goal. Think long and hard about how it will feel when you finally cross that finish line or barrel past your goal.

Think about all of those little details. How do you feel? What does the environment look like? What do you see?

The more detailed your visualizations are, the better.

Visualization creates a strong emotional connection to your goals. It can keep you motivated and mentally prepare you for the steps it will take to get there.

17. Be Open to Trying New Techniques

The worst thing you can do when trying to improve your athletic performance is to put yourself in a box. Once you’ve mastered a technique, look for other approaches!

Sticking to the same techniques is the quickest way to reach a plateau. There are so many methods to try out! Think outside of the box and try to do some workouts you’ve never attempted before.

You’ll find new ways to challenge your muscles and see improvements.

Open yourself up to the possibilities. Speak with fellow trainees or talk to a coach. Get some feedback on how you’re performing your workout and listen to the tips you receive. You might end up improving your sessions or find new ways to do things.

18. Hire a Trainer or Coach

One of the best ways to become a better athlete is by having the help of a trainer or coach. A coach will be able to analyze your training techniques and identify areas where you need to improve.

They offer a different perspective that could ultimately prove to be very valuable. When you’re working out, you’re focusing so much on technique that you’re unable to see if what you’re doing is actually effective. A trainer can do all of that for you.

A trainer can then create a custom plan to help you meet your goals. They can give you a more structured routine that’s catered to your specific needs.

On top of all of that, coaches are there to support you every step of the way! There’s no better motivator than someone who wants to see you succeed!

19. Experiment with Different Recovery Methods

Stretching is one of the easiest methods to promote muscle recovery. But, it’s not your only option! There are plenty of things you can do to keep your body in good shape.

Experiment to see what works best for you. You don’t have to stick to just one method. Mix things up and combine recovery methods to get the best results.

After stretching, you could spend a few minutes in the sauna. The heat will increase blood circulation and deliver some much-needed oxygen to your muscles. It’ll also relieve muscle tension and give you some time to relax your mind.

Every few weeks, you could also try getting a massage. Deep tissue massages reduce inflammation, promote better circulation, and work out knots.

Give these methods a shot and see how your body responds.

20. Don’t Overdo It

When you’re motivated to meet your athletic goals, it’s easy to overdo things. However, training hard every single day will do more harm than good (thus limiting your success).

It’s better to do interval training. Mix high and low-intensity training into your fitness regime. This will help you train more without overloading your body and slowing recovery times.

Ideally, you should have several days of recovery between intense training sessions. Keep those recovery days light to avoid injury.

21. Mix Up Training Methods to Prevent Burnout

When you’re constantly doing the same routine over and over again, burnout is just around the corner. When that time comes, you’ll end up feeling physically and mentally exhausted.

To avoid burnout, mix up your training methods. Try new techniques and create a schedule that has you doing different things each day.

New techniques will target different muscle groups, giving your other muscles time to rest. Not only that, but it keeps your muscles on edge. They’ll constantly be challenged, helping you avoid that dreaded plateau effect.

Most importantly, mixing up your training methods can keep you excited and motivated. It’s hard to get pumped for a workout when you already know what to expect. Keep things fresh! It’ll make a huge difference in the long run.


Finding out how to become a better athlete is both simple and complex. A lot of the fundamentals are rather straightforward in principle, but tricky to implement in practice.

Use these techniques to guide you through training as you work to get better each and every day. Maintain the progress, stay consistent, and you’ll certainly be successful.

The FitLight Trainer: Our Unbiased Review

FitLight Trainer is a unique tool that’s aimed to improve your mind/body connection. While many athletes focus on building muscle and endurance, the FitLight system is all about strengthening your brain.

It’s a neurocognitive training tool that’s designed to improve a range of performance parameters. The company advertises the system as quite flexible, since they want it to be a training option for any sport.

At its core, the FitLight Trainer is simple. The main components are lighted discs that can be placed anywhere. While they look simple at face value, these discs are hiding some interesting technology.

Each disc has two rings of LED lights. They act as a visual stimulant. Proximity sensors and impact sensors are built into the lights as well. These sensors measure response times and physical feedback.

One of the benefits of FitLight is that it’s fairly customizable.

The lights alone are versatile enough to place anywhere. With a couple of accessories, you can mount them vertically on walls, stick them to the ceiling, or even tack them on poles.

Alternatively, you can simply place them on the ground. The waterproof design gives you some additional flexibility for your training location as well.

On top of placement flexibility, the lights are adjustable to provide the feedback you’re after.

For example, you can set the lights to record a response when you provide physical feedback. When you want to up the ante and make things harder, you can set the system to pick up responses on the inner ring or outer ring of lights only.

Visual and audible feedback is possible, too. Adjust light brightness levels to work for your environment. You can also set the lights to beep whenever a response is recorded.

The Tablet

While the lights of the FitLight Trainer will play an important role in your training routine, a separate tablet will act as the brains of the operation. The lights communicate wirelessly with tablets. Whether you’re training alone or working with a coach, you can complete training programs up to 50 meters away from the control tablet.

The tablet is how you’ll have control over how the FitLight Trainer operates. You can control light modes, create custom programs, and other functions. It’s also where you can see your results after you complete your training program.

The data provided is fairly detailed (but could be better). The tablet app provides high-level information to show you areas where you can improve. Both you and your coach can use this data to modify training regimes to make sure you’re getting more out of your workout.

What Benefits Is This Product Supposed To Provide?

The concept behind FitLight Trainer is simple. At the start of a program, the lights flash in a random pattern. Your job is to respond to those visual stimulations with an action.

What you have to do to trigger a response depends entirely on how you choose to set the system up. You can use touch-based triggers to tap the lights. Or, you can use the built-in proximity sensors to wave your hand or run past the lights.

Either way, the FitLight system is easy enough for athletes of any age to adopt. So, what kinds of benefits can you take from this unique form of training?

According to the developers of FitLight Trainer, the system can help enhance your cognitive response.

No matter what sport you play, your brain is working overtime to help you succeed. Say, for example, that you’re on a football field. You’re constantly keeping your eye on the ball while also staying aware of what other players around you are doing.

In a split second, you must identify openings, figure out what you’re going to do, and tell your body to move! It might seem simple enough, but that chain of events takes time.

Your body and brain have to process a lot of information in a fraction of a second. First, you must use your senses to figure out a course of action. Let’s say that you see the football flying in your direction.

Your eyes are picking up that visual stimulant, which then sends signals to your brain. After figuring out your next course of action, your brain has to send electrical impulses to your legs and arms to take action. This happens very quickly, but it’s possible to make the process occur even faster.

Improving your response time can help you see drastic improvements in your sports performance.

Neurocognitive training is said to make that happen. Even simple training programs with FitLight may help to speed up that synaptic response. You can use the system as a simple mind game to strengthen your response times.

For a simple training routine, you can place the lights on a wall in front of you. Tap each light as it flashes. With each flash of light, you’re training your brain to react as quickly as possible.

It sounds like a cakewalk, right? Chances are, your response times will be much slower than you think. Responding to these kinds of stimuli is brand-new. Thus, your brain has to work a bit harder to make your response happen.

Over time, you can build up those neural pathways. This is said to help those electrical impulses from your brain move faster. The more you train, the better your response times will be.

After you have mastered that training program, you can apply your skills to a real-world setting. For example, your coach can set up drills using the FitLight Trainer system to simulate movements on the field. This could be simple drills to improve your footwork or complex maneuvers that span the entire field.

Whatever the case may be, the FitLight system may be an option to help you see improvements in various aspects of your performance. The main benefit that you might see is better visual cognitive processing functions.

This means your mind would identify those openings faster and help you make important game-changing decisions on the fly. This might improve your overall response times and make you a more effective athlete overall.

In addition to better cognitive functions, you may experience better coordination.

Again, it all comes down to those neural pathways between your brain and your body. When people stumble on the field, it’s usually because those brain signals were not prepared for the action they needed to take.

By establishing those pathways, you can quickly respond to events on the field confidently. Your body will be more primed for action, helping you perform moves without second-guessing yourself.

Finally, this type of training might help you see improvements in speed, agility, and stamina. Thanks to the versatility of the FitLight Trainer system, you can create custom programs that address your personal athletic shortcomings. Improving your cognitive functions can work wonders on your overall athletic performance while also giving you the mental strength to make smart and quick decisions on the field.

Is There A Better Alternative?

In general, the FitLight Trainer is a pretty solid option. It offers a handful of features and will likely prove useful for a lot of athletes.

But is there something better?

One of the main areas where there’s room for improvement is in the hardware itself. While the lights can be set up in a variety of ways, they are fairly limited when you think about the entire range of peripheral vision.

This means there are some large gaps for the athlete using it, preventing them from fully challenging themselves when it comes to cognitive function. These weak spots will end up showing when you compete.

The limited number of lights also puts a cap on how complex and challenging each drill will be. Not only will this impact performance, but will also prevent the athlete from staying engaged over time (something that’s often overlooked).

The nature of the lights also makes it much harder to emulate moving targets. Athletes are stuck reacting to a very fixed and simple track.

All in all, the portability you get from the FitLight Trainer comes at a cost. While you can set it up anywhere, there is a ceiling to the level of complexity you can program in.

If you’re looking for something a bit more robust that will seriously challenge your athletes, Reflexion is a better choice. Reach out to us here to learn more!

How To Improve Peripheral Vision With Simple Exercises

Improving peripheral vision is something that many athletes want to do. It’s an element of vision that is often neglected, but extremely useful.

But here’s the problem:

There aren’t many great resources that show you exercises and techniques that will take your peripheral vision to the next level.

That’s where this guide comes in. In it, you’ll learn how to improve your peripheral vision quickly and effectively.

Let’s get started.

Why Peripheral Vision Is Important For Athletes

It’s a popular misconception that the key to success in sports is having the ability to focus on one core target at a time. Many believe that developing strong “tunnel vision” is the best way to concentrate on the events unfolding on the field.

While tunnel vision focus is certainly important in some aspects of the game, sports are far more complicated than that. No matter what sport you play, there are probably several things going on at once. Somehow, you need to focus on every single thing at the same time. So, how is that possible?

Well, it all comes down to your peripheral vision. The best athletes can take advantage of their peripheral vision to stay aware of everything that’s happening on the field. Even if you are focusing on a single task, your peripheral vision needs to work overtime so that you never miss any of the action.

Let’s take basketball as an example. Say that you’re tasked with guarding a specific player. You must focus your central vision on that player. However, your peripheral vision will be what helps you spot screen or pass attempts.

The same goes for other fast-paced sports, such as football. If you get your hands on the ball, you might be focused on making it to the goal unscathed. So, how do you avoid tackle attempts by the opposing team’s defensive line? Your peripheral vision is helping you spot those moves before they happen!

Needless to say, your peripheral vision is incredibly important in sports. That information picked up in your mid and far peripherals actually travels to your brain up to 25 percent faster than the information picked up in your central vision.

Because those targets in your peripheral vision aren’t in your main focus line, your brain needs to react to stimulants much quicker. Luckily, our brains are already hardwired for that act. That’s because you use your peripheral vision all the time!

It plays an important role in your balance. Up to 20 percent of those peripheral nerves help you stay upright, which is crucial in sports. However, it doesn’t stop there.

Seasoned athletes will tell you that taking advantage of your peripherals can also help you focus. When you tap into that side-view, the game appears to slow down. Because that information is being sent to your brain faster, objects become more visible. You’re able to track events more efficiently without moving them to your central line of vision.

This is a stark contrast to tunnel vision. With tunnel vision, you’re ignoring your peripherals and focusing solely on the events in your direct line of sight. In many instances, that tunnel vision can hinder your performance by limiting what you see and how you react to events.

Improving your peripheral vision offers tons of benefits. Not only can you reach your full potential on the playing field, but you can also experience noticeable improvements in your everyday life.

The Toothpick And Straw Method

There’s no shortage of techniques to improve your peripheral vision. Humans have been doing this for centuries!

One of the easiest and most accessible techniques out there utilizes nothing more than a simple straw and two toothpicks. This exercise is designed to make you more aware of what’s going on in your side vision.

Your central vision, also known as foveal vision, is incredibly sharp and focused. That’s because there are more rods and cones in the center of your retina. Plus, those ocular rods and cones are far more sensitive to light.

As you start moving to your near, mid, and far peripheral vision, things start to get a bit hazier. Thus, you’re typically not able to make precise movements or make out finer details. The straw and toothpick exercise aims to change that.

Start by drawing a black line on the center of the straw with a marker. This line should go around the circumference of the straw. When you set the straw horizontally on a flat surface, the mark should appear as a vertical line that runs around the entire straw. Think of it like a crosshair.

Now, have a friend hold that straw horizontally in their hands in front of you. Take a step back so that you’re one to two feet away from the straw.

With a straw in each hand, focus your central vision on that black line. Now, try to place the toothpicks into each end of the straw. While you’re doing this, keep your central vision focused on that line!

As you continue to perform this exercise, you should train your mind to have a sharper focus on your peripherals. Eventually, you’ll be able to place those toothpicks into the straw without any issues.

Use Cognitive Training Gear

Cognitive training tools offer a more modern alternative to the old toothpick trick. These are highly advanced tools that are becoming more and more widespread in the sports community.

Several big-name athletes implement cognitive training into their workout routine. As you know, sports isn’t just about having your physical capabilities in check. Your mind has to be stimulated and fine-tuned as well.

With cognitive training tools, you’re able to implement a wide range of exercises to enhance your peripheral vision. While there are several high-tech tools out there, one of the best for vision is a light board.

These boards are electronically powered and flash a series of lights. Many have touch receptors built into them, adding another layer of interactivity that could challenge your mind.

To improve peripheral training, you would stand in front of the board and focus on a fixed point. Then, lights would flash in your side view. You would be tasked with touching those lights quickly and efficiently.

The cool thing about cognitive training tools is that you have a wide range of opportunities to train. Rather than using a predictable technique, these tools keep you on your toes. This prevents you from completing tasks based on pure muscle memory.

Of course, cognitive training tools aren’t just about your peripherals. While your main goal may be harnessing the power of your peripheral vision, you’re also going to experience a myriad of other benefits.

Seeing those lights can improve your response time and decision making skills. Meanwhile, the act of touching the lights can help you see vast improvements in your hand-eye coordination. Pair all of those gains with enhanced peripheral vision and you’ll be a force to be reckoned with on the field.

Try Recording Things That Are Outside Your Central Field Of View

Here’s a simple, yet effective, training technique that’s often used by seniors. As we age, our ability to see outside of our central field of view declines dramatically. It’s estimated that natural aging causes the eyes to lose between 20 and 30 degrees of peripheral vision!

This exercise is one that’s commonly recommended by doctors for folks as they get older. However, it can be done by anyone regardless of age or lifestyle. It’s said to increase the amount of acetylcholine, a neurotransmitter, that’s getting produced by the brain.

Performing this exercise is very easy. All you need is a nice place to sit, a small notebook, and a pen. Find a nice comfortable spot to sit outside of your home. Choose a park bench or outdoor public space. The goal is to pick a spot that’s brand new to you, so avoid doing the exercise in your home.

Now, look straight ahead of you. You can pick a spot to focus on, but you will need to pay attention to everything you can see in your peripherals. Without moving your eyes, make note of everything in your field of view. This includes things in your central and peripheral vision.

Jot down those things you could make out. Then, repeat the exercise and try to find new things that you might have missed the first go-around.

The goal is to stretch your vision further and enhance your ability to focus on things in your side view. It’s an easy exercise that anyone can do. Yet, it can lead to a noticeable improvement in your peripheral vision.

Do Sports Drills That Challenge Your Peripheral Vision

There’s no better way to see improvement with your peripheral vision than by doing some sports drills! Vision-based drills allow you to enhance your peripheral vision in a familiar setting doing familiar movements. You can test your limits and train by doing activities that are similar to what you’d be doing in a real game.

There are a few different drills that you can try out. The first can be done alone.

With this exercise, you’ll need a ball. You can use a bouncy rubber ball or a basketball. A sturdy wall is required, too.

Stand about two feet away from the wall. Then, focus your central vision on a fixed point on the wall. Choose a spot that’s just above eye level.

Now, throw the ball with one hand against the wall. After it bounces off the wall, use your other hand to catch it. Repeat the process by simply bouncing the ball from one hand to the other.

If you have a friend or teammate on hand, you can move onto a more challenging exercise. With this training method, you will stand in one spot and focus on an object that’s directly in front of you. This could be a tree, a goalpost, or anything else that you see.

Once you’re focused and ready, have your friend toss the ball from your side view. Try to catch the ball without moving your eyes at all. This is a challenging exercise that you can do in various stages.

Start at your near peripheral vision. This isn’t too difficult because it’s not that far away from your central focus. Then, move onto your mid and far peripherals.

Continue this exercise until you reach the current limit of your peripheral vision. Once you get to that limit, you can really start pushing your eyes and brain. This exercise can work wonders for your peripheral vision. Plus, it’ll improve reaction times.

Aim For A Good Diet And Lifestyle

Simple exercises alone can help you see some improvement with your peripheral vision. However, if you want to see the best results possible, you’re going to need to make some changes in your diet and lifestyle as well.

Good overall health can dramatically improve your peripheral vision (and vision as a whole). Several studies have shown that dietary and lifestyle changes can reduce your chances of suffering from glaucoma. This condition causes significant damage to optic nerves. Not only does it lead to a decrease in peripheral vision, but it can also lead to blindness.

Making some simple changes can reduce those risks and keep your eyes in good shape. Drink plenty of water and implement some healthy foods into your diet. Foods that are high in beta-carotene are a big plus. Leafy greens are also known to high levels of lutein and zeaxanthin, which can help filter out harmful light and prevent damage to light-sensing cells in your eyes.

Avoid eating too many saturated fats. Saturated fats have been shown to make glaucoma problems worse.

Furthermore, obesity has been linked to a wide range of vision problems. In addition to poor peripheral vision, dramatic weight gain increases your chances of suffering from diabetic retinal problems, macular degeneration, and more.

Adopting a healthy lifestyle can make a big difference in your peripheral vision. Your eyes can’t reach their full potential if you’re not treating your entire body well, so do all that you can to stay healthy. With a good diet, positive lifestyle choices, and exercise geared toward your peripheral vision, you’ll see improvements in no time.

Closing Thoughts

As you can see, improving your peripheral vision is essential if you want to improve as an athlete.

And with so many different techniques and exercises to try, there’s no reason you can’t get started today. The progress will be gradual, but over time you’ll notice a huge impact on your performance.

If you’re serious about improving peripheral vision for yourself or athletes you coach, we’d love to hear from you. Reach out to us here to kick things off!

How To Improve Reaction Time: The Complete Guide

Improving your reaction time is one of the best investments you can make in your physical fitness and functionality.

There are so many situations where being able to act just a little bit quicker can make all the difference. This could be in athletics or in your daily life.

In this post, we cover all the best ways you can increase your reaction time. Give them a try and you’ll be happy with the results!

Understanding Reaction Time

Reaction time is one of the most misunderstood elements of human performance. While most people think they know what it is, their definition of it is technically incorrect.

Whether you’re a seasoned athlete or someone who sits at an office all day, reaction time plays a crucial role in every single thing that you do. Essentially, reaction time is how fast you respond to external stimuli.

Your brain and nervous system govern your entire body. Every action you take first has to go through your brain before your body can ever start moving.

Think of it as a computer. Whenever your body experiences a stimulus, electrical signals are sent to the brain to be processed.

This external stimulus doesn’t have to be anything major. It could be bright light hitting or your eyes or someone tapping you on the shoulder. Whatever the case may be, your senses are stimulated immediately.

Those sensory receptors then send out electrical impulses to your brain so that it can decide how you need to respond. Then, the brain sends those signals to the central and peripheral nervous systems so that they can travel to the parts of the body that need to move.

The final result is a physical response to the stimulus. It sounds simple enough, but it’s a complex process that happens in only fractions of a second.

Why Improving It Is So Important

As we mentioned earlier, your reaction time is incredibly important for your everyday life. It keeps you safe and ensures that your body is primed to move whenever it needs to.

Think about all of the activities you do that rely on quick reaction times to perform successfully. Driving is a big one. When a car suddenly pulls out in front of you, quick reaction time can mean the difference between staying safe and getting into an accident.

The same goes for simple falls. When you trip, your brain must respond quickly to the visual stimulation so that it can tell your hands to catch yourself. Even being exposed to blinding light relies on fast reaction times to prevent any long-term damage to your vision!

Don’t mistake reaction time with reflexes. While reflexes and reaction times both work to keep you safe, there is one key difference. Reflexes are involuntary movements to stimuli. Meanwhile, reaction time deals with voluntary movements that you have to consciously make.

Reflexes aren’t affected too much by lifestyle choices or mental prowess. They’re always there working behind the scenes to avoid harm whether you’re paying attention to your surroundings or not.

That’s not the case with reaction times. Unfortunately, your ability to react quickly can wane over time. Your brain naturally gets slower as you age due to impairment and degeneration. Poor health and lifestyle choices can exacerbate the problem as well.

Different Ways To Improve Reaction Time

The good news is that it’s completely possible to improve reaction times. Strengthening that connection between your body and brain can make a noticeable difference in your ability to react to the world around you.

Physical responses will seem quicker than ever before and that brief moment of “buffering” can be eliminated over time.

There are various techniques you can use to do this. While some are easier to do than others, they’re all worth trying.

Train A Specific Movement Or Action

Have you ever wondered why athletes always perform the same drills over and over again? Well, a large part of that is geared towards improving reaction time on the field.

There’s no better way to speed up reaction times than to physically train your body to perform the response you want to happen. When you do those exercises, you’re firing up the central nervous system just like you would if you were naturally responding to a stimulus.

This creates neural connections between your brain and your body. The more you train those movements, the stronger the connection will be. That’s why mimicking movements is such a huge part of athletic training.

Having those neural connections established and reinforced ensures that the electrical signals can quickly get through to your body.

There are several ways that you can train. It all depends on the sport you play. Sprinters often work to improve reaction times by simulating the explosive starting sound of a gunshot or bell.

When every second counts (like it does in sprinting competitions), getting your body comfortable with that response can make all the difference.

Those who play contact sports like football or rugby often perform plyometric exercises. These are explosive workout moves that require you to use as much muscle force as possible in a split second. Jump squats and lateral hops are both good examples.

Athletes can also participate in over-speed training. Essentially, over-speed training is forcing your brain to adapt to stimuli that are much faster than what you’d normally be encountering in a real-world setting. The idea is that getting more comfortable with extremely fast stimulation will make your average reaction times much faster.

You’ll see many athletes doing over-speed training. Baseball players often practice batting with machines that throw the ball well over 100 miles an hour. Meanwhile, football players are often paired with faster teammates to perform drills so that they’re better prepared for the opposing team.

Ultimately, the best workout to increase reaction time will mimic the movement you’re aiming to speed up.

Keep Yourself Calm

On the opposite side of the spectrum, you can work to enhance your reaction times by simply learning to stay calm. Oftentimes, distractions are a big reaction time killer.

Athletes faced with screaming fans and a ton of moving players on the field have to hone in on their target to ensure that they’re responding quickly to the events of the game.

To use another example, drivers need to stay calm and distraction-free on the road so that they can respond to every unexpected hazard that comes up.

There’s a strong link between meditation and reaction times. Several studies have shown that having the ability to calm the mind strengthens your brain’s response to sudden stimuli.

When you think about how meditation is performed, it starts to make more sense. Meditation is all about staying calm and being mindful of your own body. Practitioners work hard to pay attention to their breathing and increase their awareness of what their body is doing.

Contrary to popular belief, meditation isn’t focused on “emptying” the brain and thinking about nothing. Instead, it’s about learning how to stay calm and alert no matter how crazy the world around you is.

Give meditation a shot and see how it can improve your reaction time. Take up guided meditation or yoga. Alternatively, you can develop your own calming techniques to utilize whenever things get crazy.

Either way, learning how to stay calm can make a noticeable difference in your body reactions to audible and visual stimulation.

Stay Hydrated

Did you know that the brain can shrink a bit whenever you’re dehydrated? The brain is predominantly made of water, so a lack of hydration can have a huge effect on your reaction time.

How is your brain supposed to fire off signals when it’s struggling to stay healthy?

Proper hydration is key to improving your overall health, and your brain is no exception. Countless studies have established a link between poor cognitive performance and dehydration.

The tricky thing about keeping your brain hydrated is that you might not even know you’ve reached a critical point. By the time you feel the urge to take a sip of water, your brain might already be a little sluggish.

To avoid these issues and keep your brain in tip-top shape, consume water constantly throughout the day. Keep a bottle on hand. Many experts say that you should drink at least 2 liters of water every day.

However, that’s just a minimum. The more water your body gets the better. Not only will you experience improvements in your reaction time, but you’ll also see a boost in your overall health and performance.

Get Enough Sleep

Getting at least 8 hours of sleep a day is required to stay healthy. Unfortunately, busy schedules can make this difficult for many people.

Have you ever stayed up all night to cram for a test or prepare for a big presentation at work? Chances are your reaction time was incredibly poor the following day.

There’s a reason why they tell you not to get behind the wheel when you’re tired. Your brain needs those precious hours of sleep to function properly.

Think of your brain as a computer. Like any other smart computer, it runs on a 24-hour internal clock cycle. Called the circadian rhythm, this cycle puts your brain into different states of operation.

When you’re awake, your brain acts like a temporary hard drive. All of the events of the day are stored in your short-term memory. When you call it a night and go to sleep, all of that information is then backed up to your long-term memory.

But what happens when the short-term memory doesn’t have time to get backed up? Much like a filled hard drive, you’re going to experience some extreme data buffering and major performance issues!

You can dramatically increase your reaction times by just getting a good night of rest. It’s simple, but you’d be surprised by how quick your reaction times can be when you wake up feeling refreshed.

Properly Fuel Your Body

It might come as a surprise, but your diet can affect reaction times, too. The food you’re consuming is fuel for your body, and all of the nutrients you put into your body are used up by the organs to stay healthy.

This includes your brain.

Tons of foods can have a noticeable effect on your reaction times. One of the most common is coffee or soda. Heavily caffeinated drinks improve your energy levels and can stimulate your brain in so many different ways.

Generally, health professionals will tell you to steer clear of energy drinks, excessive coffee drinking, and sugary sodas. It’s true that these caffeinated goods aren’t that great for your overall health in the long term. However, caffeine is not the primary issue.

Caffeine is perfectly fine in moderation. If you can get it from a natural source like tea, you can reap the benefits without the unwanted risks from other sugary treats

When you consume caffeine, your body releases adrenaline hormones. This gets your blood pumping and directly affects the amount of oxygen your brain is getting. As a result, you’ll feel more alert. Your reaction times will see a boost as well. Though, this boost will only be temporary.

If you want to feed your brain over the long-term, you can improve your diet and introduce several nutrients. Antioxidants are known to protect the brain. They have polyphenols, which may help to keep the brain safe from stress.

Antioxidants, as a whole, are capable of fighting off the signs of aging. This includes brain degeneration. The nutrient works to fight off free radicals and prevent cell oxidation.

Another good nutrient to add to your diet is Vitamin K. Vitamin-rich foods like broccoli, kale, and spinach are said to improve overall brain function.

These small changes to your diet can have a profound effect on your reaction times. When your brain is able to reach peak performance levels, it’s able to send off signals at incredibly fast speeds.

Perform Cognitive Training Exercises

One of the most effective ways to improve your reaction time is to do cognitive training exercises. These exercises are specifically targeting your brain rather than other muscles in your body.

Cognitive training is a relatively new concept that has made waves in the sports world in recent years. Some of the biggest athletes in the world have cognitive training included in their workout regime.

There are many forms of cognitive training. However, they all serve the same purpose and work the same way. Essentially, you are exposed to visual and audible stimulants and must respond as quickly as you can.

It’s like a game. In fact, most training routines are pretty addicting!.

The impact this form of training can have is astounding. It’s all about establishing and strengthening those neural pathways we mentioned earlier.

By forcing your brain to respond to visual stimulants on a playing screen, you’re creating new neural paths that your brain can use to communicate with your central nervous system.

The more you train, the shorter and stronger those paths will become. Your brain will get more comfortable shooting signals through the most effective path possible, which translates into faster reaction times.

If you’re a serious athlete looking to improve your reaction time, we’d love to help you out. Get in touch with us here.

Closing Thoughts

Increasing your reaction time is incredibly beneficial whether you’re an athlete or not. It brings a number of benefits to your daily life that can’t be undervalued.

We highly recommend trying all of the methods on our list. When you combine them the results will blow you away.

If you’re interested in learning more about how to use cognitive training to supercharge your brain for maximum performance you can click here to learn more.

How To Increase Your Revenue With Reflexion

You know better than anyone that athletes are always looking to gain a competitive edge.

And just about every gym and trainer understands the fundamentals.

They know plenty about speed and agility exercises. They understand the finer points of weight and strength training too.

Even better, these days most are making a point to improve the nutrition and quality of rest that their athletes are getting as well.

But times have changed.

While offering these elements of performance training was considered innovative five years ago, you need to do more if you want to differentiate yourself.

That’s where vision and cognitive training comes in.

This form of training is spreading like wildfire, and many see them as the final frontier of sports performance.

With so many athletes looking to improve their cognitive function, this presents a great opportunity for you to set yourself apart from the competition.

You see, a lot of your competitors haven’t caught on yet. But they will eventually.

This means that acting fast comes with a serious first-mover advantage, but dragging your feet means you’ll be playing catch-up.

Here’s why:

You can become the leader in your area simply by being one of the only facilities to offer neuro-fitness training. It instantly positions you as someone on the cutting edge who serious athletes want to work with.

Over the last few years, the number of athletes that have shown interest in this kind of training has grown rapidly.

And even better, they’re willing to pay a premium for access. It’s good for them, and good for you.

But here’s the thing:

If you let your competitors beat you to the punch it’ll be hard to catch back up. Sure it’s possible, but it’s a lot easier to just be first.

How It Works


Let’s get into the nitty-gritty.

Reflexion is a sleek, fun to play, and effective form of training that results in significant boosts in performance for athletes.

Using it in a gym setting is easy. Each athlete has their own profile where they can track and train in a personalized way.

This allows you to add neuro-fitness training to your existing offers, and charge additional fees for its use. This can obviously be tweaked to fit your gym’s existing membership mode. Raise it by $10/mo per person. Pay per class? Offer it as one of your classes.

You’ve got options.

Not only that, but you can easily start using Reflexion to improve your marketing. We’ll provide powerful co-branded marketing materials that explain the principles of neuro-fitness, why it’s important, and why athletes should pay for it.

But won’t members run for the exits if you raise prices?

We’ve actually seen the opposite. Most members and athletes tend to be fine with a price increase for this service because of the additional value they’re getting. Reflexion is a sleek, fun to play, and (most importantly) a highly effective form of performance training.

Simply put, athletes get hooked on seeing progress while using the service, as well as on the field.

You don’t need to be a neuro-fitness expert to offer it either. We’ll provide you with recommended circuits that we’ve created with experts in the space. This means you don’t have to be a neuroscientist to provide value to your members.

And things look good when it comes to ROI as well.

We’ve seen customers drawing in over $1,000/month in new revenue by having Reflexion, so it will pay for itself in no time. Positively impacting the performance of your athletes and your bottom line at the same time is a win-win for everyone!

If you’re interested in learning more about offering Reflexion to your members and athletes, reach out to us here.