Guide to Sports Vision Training

WHAT IS SPORTS VISION TRAINING?

Vision is more than 20/20. Sports vision training combines traditional vision training tools with the latest technology and sport specific drills. Athletes typically start with an evaluation to analyze their performance and to highlight strengths and areas of opportunity. Training programs can be customized to the athlete, sport, and position for maximum effectiveness.

Just as strength training helps an athlete maximize speed, strength and agility, sports vision training can help an athlete react faster, see more, and improve their awareness. The ability to make split second decisions can be the difference in winning and losing.

The foundation of any training should focus on sport specific training. As an athlete looks to progress, strength and conditioning is the next step followed by nutrition and recovery. Athletes can then start adding in other elements, such as sports vision training, to enhance performance.

Any athlete can improve their eye hand coordination, reaction times, decision making, and concentration. Sports vision training can be completed as a focused session, integrated within a strength session, or added to sport specific drills.

BENEFITS OF SPORTS VISION TRAINING

Athletes who have completed performance vision training remark that the game seems to “slow down”. They can make better decisions and increase awareness within training and competition. Athletes are better able to focus, making practice and training more efficient. In games and competitions, athletes can get into the zone where they are working at an optimal cognitive and physical level.

SEE FASTER. PLAY FASTER.

Sports vision training allows athletes to see faster, to react faster, and to play faster. What do all athletes want to achieve? All athletes want to achieve success. Athletes know the importance of strength, speed, endurance, and agility in their training. Visual and cognitive training are frequently overlooked as athletes seek a performance edge. Once reserved for professional athletes, new technology has made this training available for athletes of all ages and skill levels.

ASSESS. ANALYZE. ACHIEVE.

The Performance 20/20 training philosophy is: Assess. Analyze. Achieve. We evaluate specific visual categories along with recommending vision correction if needed. We constantly analyze results in the context of training progression and sport. Ultimately, we expect athletes to achieve optimal performance when combining sports vision with consistent physical training.

The most important action that you can take for optimal vision is having a comprehensive eye exam with an optometrist. Most vision issues will go undiagnosed and can be very meaningful for sports performance. Vision correction through contact lenses or glasses may be appropriate. Sport specific and protective eye wear may also be beneficial depending on the athlete, sport, and position.

Performance 20/20’s approach to training follows a periodized structure similar to strength training and other sports. The drills move from simple to complex incorporating balance, cognitive challenges, and sport specific movements.

A training session is composed of exercises, intervals, and sets. The focus of the training is on elements of sports vision, but we also include cognitive challenges to increase focus. As with any training program, we would recommend a degree of flexibility. Training should be adjusted based on the athlete as needed for variation of drills, time constraints, competitions, and skill progression.

Sports vision training is also excellent for preparation or for warm up on the day of competition. A series of drills can be easily integrated with an athlete’s pregame routine.

VISUAL SKILLS

Dynamic Visual Acuity

Dynamic visual acuity helps athletes see clearly while they are in motion, or helps them track moving objects better.

Visual Processing Speed

Visual processing speed allows athletes to “see faster”, make better decisions, and react quicker.

Eye Hand Coordination

Eye hand coordination is the simultaneous control of eye and hand movements.

Accommodation

Accommodation is the flexibility of the visual system. Flexibility equips an athlete to change focus from near to far and far to near.

Depth Perception

Depth perception is the location, speed and distance of an object, and this is critical in sports and performance.

Multiple Object Tracking

Multiple object tracking is the ability for an athlete to split their attention, and follow moving targets in space. This can be a ball, puck, teammates or opponents.

Visual Capture

Visual capture, or working memory, is the ability to take a “mental snapshot” of the field, ice or arena, and make mental and physical decisions based on this.

Anticipation

Anticipation is the skill of being able to “think ahead” and make a decision. This can include visual capture and making decisions based off of opponents body language.

Eye Tracking

Eye tracking is the ability of an athletes eyes to make accurate, precise movements. The more efficient the eye movement, the better the information the brain receives, giving the athlete the quickest and most accurate motor response.

Peripheral Awareness

Peripheral awareness is being able to identify objects in our side vision. Training programs work with athletes to improve their awareness and have a wider view of the field.

Spatial Awareness

Spatial awareness is the ability to know where you are in relation to other players, objects and location on the field.

Convergence + Divergence

Convergence and divergence are the coordinated abilities of the eyes to work together to follow an object as it moves farther or closer.

Concentration + Focus

Concentration, focus, and attention are essential skills for athletes to develop in all sports. Minimizing distractions such as music, crowds and inner thoughts allow the athlete to be present.

SPORTS VISION TRAINING EQUIPMENT & GEAR

Technology is constantly evolving for sports vision training and has also become more accessible to athletes. The equipment for sports vision training can range from commercial technology to traditional vision training tools. We maintain a long list of apps, gear, and equipment. Check out the 'Shop' and 'Gear' sections on the website.

Gear Shop

SPORT SPECIFIC VISION TRAINING

Baseball + Softball

Baseball and softball players need exceptional dynamic visual acuity, hand eye coordination, contrast sensitivity and reaction time. Making a decision to swing, to track a ball, and to be aware of where players are in the field are all trainable skills that can dramatically improve performance.

Basketball

Basketball is a sport where multiple object tracking, depth perception, dynamic visual acuity, anticipation and spatial awareness are needed for optimal performance.

Esports

Esports athletes must continuously adapt to fast moving targets and objects and make fast decisions. These athletes also must have sustained focus, attention, and excellent anticipation.

Football (American)

Football players, dependent on position, need specific visual skills for optimal performance. Quarterbacks need to scan the field, recognize targets, anticipate movements and make precise visual and motor reactions. Linebackers need excellent spatial awareness, reaction time and tracking. Receivers need excellent dynamic visual acuity, tracking, peripheral awareness and eye hand coordination to run their routes and make plays.

Hockey

Hockey players are often moving at fast speeds and need to track both a puck and other players while they are in motion. They need exceptional reaction time, anticipation, peripheral vision and concentration to block out the noises that can be amplified in a rink.

Lacrosse

Lacrosse athletes need exceptional hand eye coordination, depth perception, contrast sensitivity, tracking, peripheral awareness and visual processing speed. Sports where athletes wear a helmet can often limit peripheral vision, so training these athletes to increase awareness is extremely helpful.

Soccer / Football

Soccer / football players often have superior foot eye coordination combined with dynamic visual acuity and peripheral awareness. Goalies also need exceptional hand eye coordination! Multiple object tracking is important for both tracking the ball and players on the field.

Tennis / Squash / Paddle

Racquet sports such as tennis, squash, and paddle are very dynamic. They incorporate multiple sports vision skills, including contrast sensitivity, dynamic visual acuity, accommodation and convergence and hand eye coordination.

RESOURCES + ORGANIZATIONS

International Sports Vision Association

Duke University – Sports Vision Center

American Optometric Association – Sports & Performance Vision

All About Vision – Guide to Sports Vision

Stack.com – Sports Vision

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