TRAINING GEAR

• Eyesight Trainer - shields R, L

• 3 or more agility poles

SET UP

• Set up poles in a line

• Distance between pole 2 and 3 (b) can either be same as the distance between poles 1 and 2 (a), or it can be larger

• Stand with your legs slightly apart, and your feet in Charlie Chaplin stand (your toes pointing slightly to the opposite sides). Wear a mono lens. Hold a second finger of one hand at your eye level, and 12 or more inches in front of your face. Your finger must point up, your arm is bent slightly at the elbow. 

• Look at the tip of your finger with a soft gaze. The finger will be in focus and the rest of your surroundings will be out of focus. 

• While keeping your eyes on the finger, move 90° to one side, then to the other side by rotating at your waist. As you rotate to the right, left foot rotates and your left heel raises slightly off the ground. As you rotate your body to the left, your right foot rotates and your right heel raises slightly off the ground. 

• Notice the sensation that everything in the background seems to be moving in the direction opposite to the movement of the finger and of your body. When moving to the right, the out of focus background moves to the left. When moving to the left, the out of focus background moves to the right.  

• Notice the speed of movement of objects that are closer to you and objects that are faraway.

• End this practice with closing your eyes for a moment. Recall the movement you had just experienced, the background moving from one side to the next, opposite to your movement.

Remember to breathe and blink!

As you progress

• Use lens #1 for peripheral engagement. Look into the shield instead of your finger. Seeing movement with your central vision obstructed may be more challenging.

Practice time: at least 15 sways in each direction

Practice Lenses: No lenses necessary

Practice with lens R and L (Dominant Eye first) to provide space for individual eye experience.

Watchouts:

If your eyes suffer from any condition of refractive error (near/farsightedness), or if you have trouble seeing movement, you may experience motion sickness. If that happens, slow down (even significantly), or make a series of stopping micro movements instead of continuous movement, to give your brain time to process the signals it receives. Simply notice the position of all objects within your field of view every time you stop. It may also be wise to limit the range of motion or practice while sitting. Take breaks frequently to close your eyes. Wait for your body to calm down before continuing. If you see no improvement, please ask for help.

This practice is physically executed in the same manner as the Sway presented in an earlier training session, but it focuses on a different phenomena from visual perspective

• Set up a row of at least 3 poles (more is better or identify objects in the background that you can refer to during the practice)

• Stand in front of the first pole, your feet shoulder width apart. Gently sway (rock) your body to the left and to the right, lifting your heels as you move, but not turning your feet.

• Look softly at the third pole. As you learned in a prior practice, the 2nd and 1st pole, as well as all other objects in front of the 3rd pole (those closer to you) will appear to be moving in the direction opposite to your movement. Objects further away will appear to be moving in the direction of your own movement

• Now pay attention to the speed. Notice that the further away objects are moving slower than the objects closer to you.

• Experiment with your own speed, speed up and slow down your sway, pay attention to what it means to the relative speed of the poles and other objects

• Sway at least 15 times back and forth, then close your eyes, continue swaying and imagine the speed of movement of the different objects. Then open your eyes and repeat

Practice time: 2-3 sets of 15 sways

Practice Lenses: no lenses required

• Practice with lens R and L (Dominant Eye first) to deepen the experience for each eye separate