TRAINING GEAR

• Eyesight Trainer - shields R, L

• Ball with stitches or other textural elements that appear to have a pattern

• Net (goal net, volleyball net, etc.) or a horizontal repetitive pattern (wire fencing around your practice field, brick wall with visible grout, etc.)

SET UP

• No set up needed

Have you ever really seen your game ball?

• Look at your game ball, find stitches or other textural elements that your eyes can engage with

• Shift your focus from one element to the next. Count if it helps you focus

• Turn the ball as you go or just study a small area

• 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

• Speed up the process

Practice time: 3+ minutes (1 minute with each eye, then 1 minute with both eyes together)

This video shows eye movement practice leveraging the stitches of a soccer ball

Practice Lenses: R and L

Watchouts

• Move your gaze as quickly as you can, but ensure you spend enough time on each element to allow your eyes to focus. Do not just glance through. Study the ball

• If you practice with mono lenses, start with your Dominant eye, then the other eye. If possible, practice both eyes in one session

Tips

• Every once in a while, see how many elements you can count in 1 minute. This is to track your own progress, not to compare yourself with others

This 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).

• Stand in front of a net. If you practice each eye separately, wear your mono shield. Notice there are knots where the horizontal and vertical strings intersect.

• Locate a knot at your eye level on the far left side of the net

• Moving your gaze horizontally to the right, shift your focus from one knot to the next  until you reach the far right side, then reverse direction.

• Point from knot to knot 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 knots 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)

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 spend enough time on each knot to allow your eyes to focus. 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, see how many knots you can count in 1 minute. This is to track your progress, not to compare yourself with others

• For sports requiring constant upwards gaze (like volleyball), choose a line of knots 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 end of the court)

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

• Should shifting be hard on your eyes, practice only one shifting technique in a session and bring other Dynamic Acuity practices in instead (seeing movement is a great complement, as it may provide relaxation). You may also incorporate a drill developing a different skill entirely (like peripheral vision).

VERTICAL KNOT SHIFT

DA03

The essence of this practice is the same as the Horizontal Knot Shift, but the shifting direction is vertical

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).

• Stand in front of a net. If you practice each eye separately, wear your mono shield. Notice the many knots where the horizontal and vertical strings intersect.

• Locate a knot at the bottom of the net

• Moving your gaze vertically upwards, shift your focus from one knot to the next  until you reach the top of the net, then reverse direction

• Point from knot to knot 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 knot shift and the vertical knot shift. Combine the two by following a rectangular pattern, train a diagonal movement, or try a zig-zag

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

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 spend enough time on each knot to allow your eyes to focus. 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, see how many knots you can count in 1 minute. 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° away from the net) and turn your head to face the net. Practice with your body in both directions, left and right

• Should shifting be hard on your eyes, practice only one shifting technique in a session and bring other Dynamic Acuity practices in instead (seeing movement is a great complement, as it may provide relaxation). You may also incorporate a drill developing a different skill entirely (like peripheral vision).