Improve Eye Focus With This Vision Training Drill

December 12, 2011

Field Hockey
The Bull's Eye Target, a vision training drill, improves eye movement skills and builds strength, flexibility and stamina in the eyes' focusing system (known as "accommodation"). Accommodation is how quickly and accurately your eyes switch focus to a different distance; and how you maintain accurate focus while tracking a ball, puck or anything else moving toward or away from you. By training this sports performance skill, you'll improve reaction time and hand-eye coordination. Accommodation can also improve classroom activities such as reading and copying off the board, making you a stronger student-athlete.

To perform this vision training drill, use a clear bull's eye target. You can make the target yourself by taking a clear piece of plastic about the size of a playing card and drawing three to four concentric rings on it , keeping the bull's eye center clear. (See example below.)

Bulls Eye Target

Bull's Eye Target
Find something to look at 15 feet or more in the distance. It could be a number on a calendar, a clock on the wall or some object outside. Cover your left eye with your left hand (or use an eye patch).

Hold the bull's eye target with your right hand in front of your right eye about an arm's length away. Look at the distant target through the center of the bull's eye target and focus on it.

Then switch your eye focus and make the circles on the bull's eye target clear; switch your focus back to the distant object. Continue to switch your eye focus back and forth from the distant object to the target for about 30 seconds. Rest for 30 seconds and repeat three to four times for both the right and left eyes. Once you build up to it, you can increase the time to one minute with a 30-second rest.

Initially, one eye may shift focus slightly better than the other, but if there's a big difference between the eyes, visit a doctor and get checked out.

Variations: You can look at different targets as you shift focus back and forth. For example, look at the number 10 on the calendar or clock, then the bull's eye target, then the number 11 on the calendar or clock, then the bull's eye target, then the number 12, etc.

After mastering it, you can vary this exercise by moving the bull's eye target closer to your eye. Try it at 16 inches, 12 inches, 10 inches or closer if you can.

Zoom in on this sports vision training drill and get focused on your best performance!

Photo:  stamfordadvocate.com

Dr. Larry Lampert is a board-certified optometric physician and a developmental/behavioral optometrist in Boca Raton, Fla. He is one of only 450 individuals in the world who have completed a fellowship in developmental vision. Dr. Lampert specializes in sports vision training and developmental vision. As a leader in the field, he has worked with pro athletes from the PGA, LPGA, MLB, NFL and ATP. He has been featured on The Golf Channel, NBC Sports and in numerous sports publications. Dr. Lampert is the author of The Pro’s Edge: Vision Training for Golf.

Larry Lampert
- Dr. Larry Lampert is a board-certified optometric physician and a developmental/behavioral optometrist in Boca Raton, Fla. He is one of only 450 individuals in the...
Larry Lampert
- Dr. Larry Lampert is a board-certified optometric physician and a developmental/behavioral optometrist in Boca Raton, Fla. He is one of only 450 individuals in the...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,523
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,168
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,267,361
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,117,693
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 895,904
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,217
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,255

Load More
More Cool Stuff You'll Like
Success With Health: How Trevor Bauer Increased His Velocity

Success With Health: How Trevor Bauer Increased His Velocity

3 Secrets of the NBA's Best Shooters

3 Secrets of the NBA's Best Shooters

Improve Your Jump Shot with Core Strength

Improve Your Jump Shot with Core Strength

10 Tips Every AAU Player Must Know

10 Tips Every AAU Player Must Know

4 Tips for Coaching Low-Velocity Softball Pitchers

4 Tips for Coaching Low-Velocity Softball Pitchers

Fastpitch Softball Hitting Drills for Beginners

Fastpitch Softball Hitting Drills for Beginners

Never Fumble Again: How to Carry a Football

Never Fumble Again: How to Carry a Football

Train for Hockey Off the Ice This Summer

Train for Hockey Off the Ice This Summer

How to Create a Killer Crossover Without a Basketball

How to Create a Killer Crossover Without a Basketball

2 Drills to Help You Play Lockdown Basketball Defense

2 Drills to Help You Play Lockdown Basketball Defense

Learn from Steph Curry: Stay the Course to Beat the Defense

Learn from Steph Curry: Stay the Course to Beat the Defense

5 Drills to Improve Your Soccer Dribbling Skills

5 Drills to Improve Your Soccer Dribbling Skills

4 Soccer Drills to Shoot Better While on the Move

4 Soccer Drills to Shoot Better While on the Move

Build a Better Layup With These Basketball Speed Drills

Build a Better Layup With These Basketball Speed Drills

3 Things You Are Doing Wrong In Your Basketball Training

3 Things You Are Doing Wrong In Your Basketball Training

Improve Your Basketball Passes With Med Ball Exercises

Improve Your Basketball Passes With Med Ball Exercises

Softball Pitchers: How to Play Your Best Over a Complete Season

Softball Pitchers: How to Play Your Best Over a Complete Season

The 4 Fundamentals of Hitting a Baseball

The 4 Fundamentals of Hitting a Baseball

Drive Defenders Crazy With These Super Moves from NBA Legends

Drive Defenders Crazy With These Super Moves from NBA Legends

WATCH: 5 Post Moves From Nerlens Noel

WATCH: 5 Post Moves From Nerlens Noel

Drills for a Better Pole Vault Swing

Drills for a Better Pole Vault Swing

How to Dribble a Basketball

How to Dribble a Basketball

Become a Better Baserunner With This Agility Drill

Become a Better Baserunner With This Agility Drill

'Squash the Bug' and Other Softball Batting Tips That Don't Work

'Squash the Bug' and Other Softball Batting Tips That Don't Work

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

How Tampa Bay Rays Pitcher Chris Archer Got in All-Star Shape

How to Punt a Football: A Step-by-Step Photo Guide

How to Punt a Football: A Step-by-Step Photo Guide

3 Steps to Better In-Game Baseball Hitting

3 Steps to Better In-Game Baseball Hitting

How Stephen Curry Became the Best Shooter in the NBA

How Stephen Curry Became the Best Shooter in the NBA

Why Basketball Players Must Improve Their Weak Hand

Why Basketball Players Must Improve Their Weak Hand

Teach the Layup with the Two-Step Drill

Teach the Layup with the Two-Step Drill

Winter Soccer Workout to Improve Ball Handling

Winter Soccer Workout to Improve Ball Handling

Boost Your Fastball With This Weighted Baseball Workout

Boost Your Fastball With This Weighted Baseball Workout

The Football Route Tree, Explained

The Football Route Tree, Explained

Basketball Speed Drills for Offense

Basketball Speed Drills for Offense

Basketball Shooting Technique: How to Shoot a Floater

Basketball Shooting Technique: How to Shoot a Floater

How to Shoot a Basketball Better

How to Shoot a Basketball Better

How to Improve Your Basketball Skills in the Weight Room

How to Improve Your Basketball Skills in the Weight Room

10 Essential Point Guard Drills From Skylar Diggins

10 Essential Point Guard Drills From Skylar Diggins

Learn to Shoot a Basketball with the BEEF Method

Learn to Shoot a Basketball with the BEEF Method

YardBarker