How to Improve Your Reflexes in 5 Minutes a Day

Why reflexes matter (even more than you think)

Whether you train Wing Chun, box, or just want to react better in daily life - reflexes are everything.
They determine whether you respond fast or freeze.

And the good news? You don't need a gym, coach, or fancy equipment. Just 5 minutes a day and the right kind of practice.

Let's get into it.

4 Reflex Drills That Actually Work

1. Wall Ball Reflex (with a tennis ball)

• What you need: one tennis ball and a flat wall.
• How it works:
  1. Stand about 1 meter from the wall in your fighting stance.
  2. Throw the ball with one hand, catch it with the other.
  3. Increase speed and vary the angle.
• Make it harder: try switching hands mid-air or catching with a clap.
• Why it works: improves hand-eye coordination, reactivity, and adaptability.

Do it for 2 minutes.

2. Pak Sau Drop Drill

• What you need: a light ball or crumpled piece of paper.
• How it works:
  1. Hold the ball in one hand, at chest level.
  2. Drop it straight down.
  3. Use your other hand to intercept it with a Pak Sau (see below) before it hits the floor.
• Make it harder: vary the height, use the opposite hand, or do it with both hands alternately.
• Why it works: sharpens timing, hand control, and fluid response.

Do it for 1 minute.

If your memory takes the occasional nap like mine does, here's a quick refresher on the Pak Sau - taken right from my book Wing Chun: Practical Introduction to Self-Defense.

3. Footwork Reaction Drill

• What you need: just your body - and a friend, if possible.
• How it works:
  1. Ask someone to give you a random cue (like clapping or saying GO).
  2. As soon as you hear it, perform a Wing Chun step forward (Sunfai) with proper structure.
  3. Reset and wait for the next cue.
• Training alone? Set up a timer with random beeps or use reaction-time apps.
• Why it works: improves full-body reflexes, connects mind and movement.

Do it for 1 minute.

Just starting out with Wing Chun? Or maybe you're not a beginner - just smart enough to know that refining your basics is the real secret to progress (aka: the recipe for success)? Either way, here's a quick visual from my book to refresh how to correctly step forward in Wing Chun.

4. Visual Reflex Drill (no partner needed)

• What you need: a phone screen or a training partner.
• How it works:
  1. Stand in guard position.
  2. Watch for a visual stimulus: hand moving, a flash, a quick shadow.
  3. React instantly with a Tan Sau, Bong Sau, or Pak Sau.
• Alone? Use YouTube videos for reaction time training or apps like Reflex Training.
• Why it works: builds instinctive response and keeps your mind sharp.

Do it for 1 minute.

Daily 5-Minute Reflex Routine

Done. 5 minutes a day. That's all it takes.
But the impact? It stacks up quickly.

Final Thoughts

You don't have to train for hours to build lightning-fast reflexes.
You just need consistency, good drills, and intention.
Start with 5 minutes today - and make it a habit.

Want to take your training further?

If you're serious about improving your reflexes, coordination, and fighting efficiency, check out our books:

Wing Chun: Practical Introduction to Self-Defense
A clear, no-nonsense guide to start applying Wing Chun principles in real-world situations - fast: Wing Chun: Practical Introduction to Self Defense

Siu Lim Tao - The Little Idea Explained
Go deep into the foundational form of Wing Chun and discover how every detail hides powerful fighting logic: Siu Lim Tao - The Little Idea Explained

Or grab them both in our Special Bundle