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

• Set up a row of at least 3 poles

• Stand in front of the first pole, your feet shoulder width apart. Wear a mono shield.

• 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 middle (second) object, do not stare. Notice the movement. As you sway to the left, the first pole (closest to you) will appear to be moving to the right and the third (farthest away from you) to the left. As you sway to the right, the first pole will appear to be moving to the left and the third to the right.

• In both cases, the second pole (the one of your focus) will either move in the direction opposite to your movement or it will appear to be stationary.

• When finished with the first eye, switch shields

As you progress

• Add additional poles and notice the size of the relative movement of objects that are close to your point of focus and objects that are further away

Practice time: minimum 15 sets with each eye

Practice Lenses: L and R

Watchouts:

• Remember to breathe regularly, do not hold your breath while focusing on the practice

Tips

• Practice with your Dominant Eye first

• Slow down your movement in case you have difficulty seeing the poles move. You can also close your eyes and imagine the movement as described

• Some athletes, as they practice and deepen their experience of seeing relative movement, may see the practice field/court somewhat rotate around the point of focus

This technique is a continuation of single eye sway and should either follow the prior drill or be practiced on its own. It brings the experience of each single eye together in preparation for further depth perception development

• Set up a row of at least 3 poles

• 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 middle (second) object, do not stare. Notice the movement. As you sway to the left, the first pole (closest to you) will appear to be moving to the right and the third (farthest away from you) to the left. As you sway to the right, the first pole will appear to be moving to the left and the third to the right.

• In both cases, the second pole (the one of your focus) will either move in the direction opposite to your movement or it will appear to be stationary.

As you progress

• Add additional poles and notice the size of the relative movement of objects that are close to your point of focus and objects that are further away

Practice time: minimum 15 sets, practice longer if this is your only STEP 3 drill of the day. Longer practice deepens the experience and contributes to a higher proficiency of the skill.

Practice Lenses: no lenses

Tips

• Slow down your movement in case you have difficulty seeing the poles move. You can also close your eyes and imagine the movement as described