Originally Posted by Filero

The most important thing to remember is that fast reflexes in fighting is not just about being physically fast. Fast reflexes aren't just about being able to move fast, it's also about being able to recognize that it's time to move, and being relaxed enough to actually apply it. In short, by far the #1 place to develop fast reflexes is in the ring, and you should look at anything else as merely an adjunct. An alive, combative-style drill where you don't know exactly when you partner will strike is the #2 best way. To illustrate my point, I watched a good boxer in the ring with a beginner. At first it looked like the good boxer was lightning fast, whenever the beginner threw a punch, the good boxer wasn't there. Looking more closely, I realized the good boxer moved the instant the beginner threw a punch, and in many cases he started his movement an instant before the beginner threw his punch. He could see what the beginner was going to do, and that's why he could get out of the way so fast. What looked like lightning fast reflexes was really more about recognizing the opponent's telegraphs early. I've noticed in sparring that sometimes I was moving to defend a punch before I consciously saw the punch coming, especially when I'm relaxed in the ring. The more experience you get, the more this happens.

In short, fast reflexes is not just physical. It is about being relaxed enough to move quickly (doesn't matter how fast you are if you are tense or scared, because once you tense up you won't be fast), and about recognizing the signs (even unconsciously) that a particular strike is coming. Being able to move your hands quickly is only one small part of the equation, and your best bet is to build all the attributes together.