As for any pelvic floor dimension, pelvic floor speed is built along with pelvic floor training exercises as they work on building an overall healthy pelvic floor.
However, here are a few tips that we know matter if you're looking at optimizing your pelvic floor training toward a fast speed:
Focusing on the technique first. Speed requires you to contract on timing. It's easy to get disoriented at first as it takes time to ask your body to contract the pelvic floor. What will help is surely to make sure you first identify what an isolated pelvic floor contraction should feel like.
Build up strength before. Speed is your pelvic floor's ability to contract strongly on timing. Imagine yourself starting to sneeze. Speed allows your pelvic floor to secure the urethral sphincter by contracting strongly as many times as your nose decides to sneeze.
Practice the "Knack" reflex. A simple exercise that is often suggested by specialists. It's basically about consciously provoking a fake cough while contracting your pelvic floor at the same time. It helps your brain rebuild that reflex directly linked to your pelvic floor speed ability.
Contraction patterns requested in games that help you work your speed ability look like this ⏬
