20 Reaction Exercises with Procedos Platform9
Here is a list of 20 reaction exercises using Procedos Platform9, focusing on utilizing different positions to jump on, off, or between positions. These exercises are designed to improve reaction time, explosiveness, and body control.
Reaction Exercises on Procedos Platform9
1. Jump from Position 1 to Outer Positions
- Stand in Position 1.
- Jump explosively to any outer position (3, 5, 7, 9).
- Land softly and return to Position 1.
2. Side-to-Side Jump Between 2 and 8
- Stand in Position 2.
- Jump sideways to Position 8.
- Add a clap in the air to challenge coordination.
3. Diagonal Jump from 1 to 5 and Back
- Start in Position 1.
- Jump diagonally to Position 5.
- Quickly jump back to Position 1.
4. Rotational Jump from 1 to 7
- Stand in Position 1.
- Jump to Position 7 with a 90-degree rotation.
- Return to Position 1 by rotating back.
5. Triangle Jump (1, 3, 5)
- Start in Position 1.
- Jump to Position 3, then to Position 5, and back to Position 1.
- Perform as quickly as possible.
6. In-and-Out Jump (1 to Outside)
- Stand in Position 1.
- Jump explosively outside the mat and land firmly.
- Jump straight back into Position 1.
7. Single-Leg Jump Between 2 and 6
- Stand on one leg in Position 2.
- Jump diagonally to Position 6 and land on the same leg.
- Switch legs after each repetition.
8. Rotational Jump from 3 to 9
- Start in Position 3.
- Jump with a half-rotation (180 degrees) to Position 9.
- Jump back to Position 3.
9. Explosive Lunge Jumps (1 to 4 and Back)
- Start in Position 1.
- Jump forward to Position 4 in a lunge position.
- Jump explosively back to Position 1.
10. Landing Drill from Outside to 1
- Start outside the mat.
- Jump into Position 1 and land softly.
- Focus on maintaining balance in the landing.
11. Clockwise Jumps
- Start in Position 1.
- Jump to each outer position (3, 5, 7, 9) as if moving clockwise.
- Return to Position 1 after each jump.
12. Plyometric Jumps Between 4 and 6
- Start in Position 4.
- Jump explosively to Position 6.
- Add a squat in each landing.
13. Double Jump Between 2 and 8
- Jump from Position 2 to Position 8.
- Add a vertical jump between each movement.
14. High Vertical Jump from 1 to 7
- Stand in Position 1.
- Jump high and land softly in Position 7.
- Return to Position 1.
15. Quick Diagonal Jumps (1 to 3 to 5)
- Start in Position 1.
- Jump quickly to Position 3, then to Position 5.
- Finish by returning to Position 1.
16. Side Lunge with Jump (4 to 2)
- Stand in Position 4.
- Jump sideways to Position 2.
- Jump back to Position 4 with the same explosiveness.
17. Long Jump from 1 to Outside the Mat
- Start in Position 1.
- Jump explosively off the mat as far as possible.
- Jump back into Position 1 and maintain balance.
18. Jump into 1 from 3
- Stand in Position 3.
- Jump into Position 1 and land softly.
- Jump back to the same outer position.
19. Cross Jump (5 to 7 to 1)
- Start in Position 5.
- Jump diagonally to Position 7, then to Position 1.
- Repeat in the opposite direction.
20. Random Position Jumps with Commands
- A coach or partner calls out random positions (e.g., 3, 5, 9).
- Jump to the indicated position as quickly as possible and return to Position 1.
Summary
These 20 exercises with Procedos Platform9 offer a varied and challenging way to train reaction time, balance, and strength. They can be adapted for different levels by varying the jump distance, height, or speed. These exercises are perfect for athletes looking to improve explosiveness and quick footwork, regardless of the sport.