Based on research conducted by Overbound in March 2021, coaches of many different sports believe that eyesight related skills are critical for the athlete to succeed in their sport, yet most do not train them. 

Therefore, let’s assume that you are brand new to eyesight training of any sort, and let’s start with some basics.

HOW WE SEE

“With my eyes”, you say! Yes, and studies show that much of our seeing (north of 80%) happens in the brain. The connection between the eyes and the brain is therefore critical for visual proficiency. The eyes’ role is to detect visual signals and pass them along through the optic nerve to the visual cortex in the brain. The eyes do not know what they are looking at, they cannot identify objects, people, shapes or colors, but when properly activated, they have the ability to be aware of everything around us and pass the information to the brain, which is where any visual stimuli is interpreted, and where the initial signal is then given for the appropriate reaction to occur. 

TWO KINDS OF PHOTORECEPTORS

All visual signals coming to the eyes are detected by photoreceptors called Rods and Cones. 

The rods have rod-like structure and are concentrated on the outer edges of the retina. Each person has about 120 million of these hyper sensitive and incredibly efficient receptors. The rods have the ability to detect movement, and to see in the dark. However, they are not sensitive to color, and do not provide clarity of seeing. 

The cones are of the cone shape, fewer in number and located in the center of the retina. The cones provide vision in the daylight, and visual acuity. They allow us to see detail and color.

Field of view is the angular extent of what can be seen with the eye. Humans have general static horizontal field of view of up to about 200 degrees. However the majority of population rarely reaches such a wide angle of view, with some able to see only as low as 135 degrees.

The middle 120 degrees of the vision field provides an opportunity for the existence of binocular vision, which is the basis for 3D vision.

Additionally, the vertical field of vision for humans is about 50 degrees in the upper visual field and 70 degrees in the lower visual field.

The most simple way to divide the human field of vision is into the central field of view and the peripheral field of view.

The common reference of 20:20 vision refers to visual acuity at a set distance. It makes you believe that if you can read letters of 43 point size (9mm tall) from a 20 ft distance, you have the perfect eyesight. Unfortunately, what it really says is that your acuity is perfectly mediocre. To have visual advantage in the game, you want to see 20:15, 20:10 or better. Additionally, this particular term only refers to focus vision or central vision, which, while wildly important, covers only a fraction of the total vision in humans. It does not take into account the contribution of peripheral vision to the person’s overall visual ability.

In order for an athlete to maximize their vision, and therefore their ability to quickly and accurately react to visual stimuli that comes from any direction, both the central vision and the peripheral vision must be active, the rods and the cones must be awake and work in harmony. Additionally, the neural pathways between the eyes and the brain must exist and must efficiently transfer the signal coming from the whole eye to the brain. Finally, the brain must then analyze and interpret the signal and give order to the body to react in a desired manner. Only then is the athlete able to see the whole game, see opportunities to pass, defend, attack, return or score. That is what perfect vision means in sports.

Here is an example from pro-soccer. Have you watched the way Jozy Altidore or Alex Morgan pass a soccer ball during a game? They don’t even look at where the ball is going. How? Because they can see the field, the whole field, at all times. They use their highly developed peripheral vision to stay aware of where each and every player is. They rely on their visual memory to see the field that is behind them, use dynamic acuity to precisely estimate the direction and the speed of the ball being passed to them, and they know where their next pass will go before the ball reaches their feet.

Much of what Overbound Performance trains is the skill of detecting and properly analyzing the stimuli no matter where it is located, and do so fast, in the most efficient and effective way.

1. RELAX

Eyesight is the best in a relaxed state

Now, of course, with adrenaline levels high, your body is not the most relaxed when in the middle of a match, but you can still see in a relaxed way. Relaxed means optimal, opposite to hard. Relaxed means the way our eyesight was meant to function. Unfamiliar situations bring stress and strain, but once familiar, the situation becomes perceived as neutral. When you train your eyes to see in the most desired manner during practice, when you train the reaction you wish to have to any given stimuli, the neural pathways will form, become automatic with repetition and the situation becomes familiar, allowing for the eyes to just be and do what they are used to doing. No stress or strain involved.

When training your visual skills, avoid hard and always go for the easy (relaxed, feel good). Trying hard and with intensity will slow your vision development process down. Just follow the drill instructions, look with interest, and laugh when a humorous moment occurs. If something feels hard, and causes your eyes to strain, stop the practice, and think about it instead. As an athlete, you are most likely familiar with the power of imagination, so use it. Close your eyes if you prefer. Imagine yourself practicing the skill, doing it well, seeing what the technique tells you to see. Then try again with ease.

2. DON’T HOLD YOUR BREATH

We mean it literally. Have you ever noticed that your breathing slows down when you focus on a task? Regular breathing (apart from the obvious delivery of oxygen to your body) relaxes your muscles and puts you at ease. So remember to breathe while training your eyes, and always. Additionally, make sure you prevent staring by reminding yourself to blink.

3. BE IN THE MOMENT

Seeing is an action that can only be done in the present. It’s no different from playing your match or running your race. You can replay the past and imagine the future, but you can only be/play/see in the present. Stop daydreaming. Be aware of your body and your surroundings in every moment. Look at the world with interest and curiosity. Pause as needed, so that images can come to you for you to receive them.

4. COMMIT TO THE PROCESS

Sure, you want the result. That is why you are here. Just remember, that exceptional eyesight is a skill and, as such, takes time to fully develop. Be patient, know your ultimate goal, and commit to the process of getting there, not to the end result.

5. PRACTICE OFTEN

While the techniques and drills are easy to understand (not necessarily to perform), frequent repetition is necessary for great results. Make eyesight development part of your sports practice routine. Practice on the field, court, track, wherever your sport takes place. Add off-the-field sessions if desired.

6. TAKE NOTICE AND CELEBRATE 

You may first notice better field awareness. You may notice perceiving the ball differently. You may notice a better passing precision. No matter what it is, when you notice a change, however minuscule, welcome it with positive emotions. Do your victory dance for the tiniest progress you make.