Top tip: Training the nervous system is very important in the development of quickness. Proper neural training offers the following:

• Instantaneous recruitment of a maximal number of motor units

• Increasing the firing rates of motor units

• Increase in intramuscular coordination (ability to synergistically use multiple muscle groups in performing movements)

Multiple rehearsal of movements result in stored memories in the brain called engrams. Development of engrams is one of the reasons it is so important to practice movements perfectly. If you practice with flawed technique your technique will be flawed when competing therefore the focus must be on the quality of movement rather than quantity.