TRAINING GEAR

• Eyesight Trainer - shields R, L

• Game net or a repetitive horizontal and vertical pattern with open spaces (i.e. wire fencing around a practice field)

• At least 1 pole or a distant object that can be seen through the net

SET UP

• If practicing with a pole (or multiple poles), place them at different distances behind the net in a way that they are visible through the net and placed in a relatively same direction

This drill focuses on the development of smooth pursuit.

The practice is explained using a net, but the same principle applies to any pattern that is available

• Find a net (goal net, volleyball net, etc.) or a horizontal repetitive pattern (wire fencing, brick wall with clear grout lines).

• Stand in front of a net. If you practice each eye separately, wear your mono shield.

• Locate a net string at your eye level, look at its end on the far left side of the net.

• Moving your gaze horizontally to the right, shift your focus from spot to spot to smoothly follow the string until you reach the far right side, then reverse direction.

• Point to guide your eyes if needed.

• Your head must follow your eyes as you move your focus across the net. Remember to breathe.

• Finish with a few seconds or butterfly blinking to relax your eyes (look left and right while you blink).

Your distance from the net should vary from session to session. Stand only a few feet away at one time, several yards away another time and far away in yet another session.

As you progress

• Pick up your speed

• Practice with strings that are closer to the ground or above your head

Practice time: 2 sets with each eye, 2 sets with both eyes together (at least 3 minutes total time)

Practice Lenses: R and L for practice with a single eye. No lens when working with both eyes together.

Watchouts:

• Move your gaze as quickly as you can, but ensure you look at the string. Do not just glance through.

• If your eyes get tired, stop, close them for a few moments, then look at something at a far distance before resuming the practice

• Practice with your dominant eye first. Always train both eyes in one session.

• Face away from the sun if possible

Tips

• Every few sessions, record your eyes with your phone to evaluate how smooth (or jerky) your eye movement is. This is to track your progress, not to compare yourself with others.

• For sports requiring constant upwards gaze (like volleyball), choose a net string that is above your eye level. Choose distances from the net that are common during the game (from next to the net to behind the serve line).

• For sports requiring frequent downwards gaze (i.e. hockey), choose a net string closer to the ground.

• Should shifting be hard on your eyes, practice only one shifting technique in a session and bring in other practices instead (seeing movement or peripheral vision drills are great complements).

VERTICAL NET STRING SHIFT

DA04

The essence of this practice is the same as the Horizontal Net String Shift, but the shifting direction is vertical. The drill develops smooth pursuit.

The practice is explained using a net, but the same principle applies to any pattern that is available.

• Find a net (goal net, volleyball net, etc.) or a vertical repetitive pattern (wire fencing, brick wall with clear grout lines).

• Stand in front of a net. If you practice each eye separately, wear your mono shield.

• Locate a vertical string and look at its end at the bottom of the net

• Moving your gaze vertically upwards, shift your focus from spot to spot to smoothly follow the string until you reach the top of the net, then reverse direction

• Point to guide your eyes if needed

• Your head must follow your eyes as you move your focus across the net. Remember to breathe.

• Finish with a few seconds or butterfly blinking to relax your eyes (look left and right while you blink to add movement)

Your distance from the net should vary from session to session. Stand only a few feet away at one time, several yards away another time and far away in yet another session.

As you progress

• Pick up your speed

• Change the pattern. You have learned the horizontal net string shift and the vertical net string shift. Combine the two by following a rectangular pattern, train diagonal movement, or try a zig-zag movement changing directions every time you see a knot.

Practice time: 2 sets with each eye, 2 sets with both eyes together (at least 3 minutes)

Practice Lenses: R and L for practice with a single eye. No lens when working with both eyes together.

Watchouts:

• Move your gaze as quickly as you can, but ensure you look at the string. Do not just glance through.

• If your eyes get tired, stop, close them for a few moments, then look at something at a far distance before resuming the practice

• Practice with your dominant eye first. Always train both eyes in one session.

• Face away from the sun if possible

Tips

• Every few sessions, record your eyes with your phone to evaluate how smooth (or jerky) your eye movement is. This is to track your progress, not to compare yourself with others.

• For sports requiring constant monitoring of the field (soccer, basketball, football, rugby, etc.), practice this drill at very wide angles. Face the net, then turn your body slightly sideways (30-70°), then turn your head to face the net. Practice both left and right side.

• Should shifting be hard on your eyes, practice only one shifting technique in any given session and bring in other practices instead (seeing movement or any peripheral vision drill will be a great complement).

This drill trains adjustment of focus to various distances.

The practice is explained using a net and an agility pole, but the same principle applies to any pattern that is available.

• Find a net (goal net, volleyball net, etc.) or a vertical repetitive pattern (wire fencing, picket fence with spaces between the planks).

• Stand a few feet in front of the net, find a knot at your eye level and an object that you can see through the empty space in the net right next to the knot (i.e. an agility pole placed behind the net)

• Switch focus from the knot to the far away object back and forth, allow your eyes to focus before making the change

• Practice one eye at a time (use L, R lenses in a sequence), then both eyes together, each for at least 1 minute

• If you find this difficult, point your finger at each element to help you direct your eyes

Remember to breathe!

As you progress

• Choose multiple objects behind the net, each at a different distance. Look at the knot, then alternate the distant objects you look at

• Pick up the pace

• Incorporate Knot Shift Drills, move your gaze horizontally, vertically, or diagonally while switching focus from close-up knots and the distant objects

• Challenge yourself. Wave your hands on the side of your face to incorporate peripheral movement. Be focused on the switching while staying aware of your surroundings

Practice time: 1-2 minutes each eye, 1-2 minutes both eyes together

Practice Lenses: R and L for practice with a single eye. No lens when working with both eyes together.

Watchouts

• If you practice with mono lenses, start with your Dominant eye and always practice both eyes in one session

• If your eyes get tired, stop, close them for a few moments, then look around before resuming the practice

Tips

• Every few sessions, see how many times you can change focus from close to far in 1 minute. This is to track your progress, not to compare yourself with others. Note that the relative distance of the objects may play a role. For the purpose of progress tracking, stay consistent with your set-up.