Vision Training: Four-Corner Fixation Drill | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Vision Training: Four-Corner Fixation Drill

May 28, 2012

Goalie Watching for Shot

Eye fixations, also known as saccades, are jumping eye movements in which your eyes look from one spot or object to another on the field or court. They are distinguished from smooth eye movements, such as following the flight of a ball.

When most athletes look from one object to another, their eyes tend to stop near the object, then make a second, corrective movement to actually land on it. This is known as an "undershoot and correct," and it happens in a fraction of a second. It is less efficient to have more than one undershoot or to overshoot the object and then correct.

The Four-Corner Fixations drill trains the eyes to move more quickly from object to object, thus improving the speed with which an athlete can gather visual information and react. Studies have revealed that elite athletes are able to complete more saccadic eye movements in a shorter period of time than other athletes.

Four-Corner Fixations

This will help with eye movement skills, visualization skills and peripheral expansion.

  1. Find a wall that has four corners, all of which are visible.
  2. Label each corner with a number (from 1 to 4), or visualize the numbers.
  3. While looking at corner 1, try to see out to corner 2 with your peripheral vision.
  4. Move your eyes in one accurate movement to corner 2.
  5. Now try to see corner 3; repeat drill.
  6. Now try to see corner 4; repeat drill.
  7. Look back to corner 1.
  8. Repeat drill counterclockwise, from 1 to 4 to 3 to 2 to 1.

Four-Corner Fixations

A wall with the Four-Corner Fixation Drill marked out


Variations

Try this drill at a constant pace and then try to increase your pace. Next, try it while running in place, doing jumping jacks or bouncing on a trampoline. Perform it while doing zig-zag patterns, or have a friend call out which corner to move your eyes to. Do this for three minutes.

Photo:  uscho.photoshelter.com

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...
More Cool Stuff You'll Like

Air Force Study Confirms Efficacy of Vision Training

3 Air Force Exercises to Improve Your Vision

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

Use These 3 Principles to Improve Your Basketball Defense

Shooting Drills That Will Make You a Knock-Down Shooter

Preparation Nation: DeMatha Stags

Improve Your Vision With a Nutrition Supplement

Why Basketball Players Must Improve Their Weak Hand

5 Things You Can Learn From Playing Pre-Season Basketball

4 Common Mistakes Made When Coaching Young Athletes

Why You Shouldn't Specialize in One Sport Too Soon

4 Tips to Become a Better Softball Pitcher

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Baseball Catcher Technique Part 8, Youth Catcher Drills

Develop an Unstoppable Crossover Dribble With Just 3 Drills

QB Skills and Drills: How to Master the Bubble Screen

Develop Your Visual Tracking Skills With a Bug Walk

3 Things You Are Doing Wrong In Your Basketball Training

3 Secrets of the NBA's Best Shooters

What Is Sports Vision Training?

How to Protect Your Eyes During the Summer

Improve Your Peripheral Vision With This Drill

10 Essential Point Guard Drills From Skylar Diggins

4 Drills That'll Help You Become an Elite Running Back

Three Benefits of Being a Young, Multi-Sport Athlete

Improve Eye Focus With This Vision Training Drill

How the San Antonio Spurs Turned a Group of Castoffs into Stars

Fixing Your Basketball Shot: Corrective Drills

Improve Vision With Nike Vapor Strobe Goggles

The 4 Fundamentals of Hitting a Baseball

Catcher Technique, Part 9: What to Expect at a Baseball Showcase

3 Offensive Line Drills That'll Help You Keep Your QB Clean

Become a Better Point Guard With This Training Program

Build a Better Layup With These Basketball Speed Drills

Vision Training: Four-Corner Fixation Drill

Fundamental Elements of Vision Training

Drills to Improve Every Aspect of Your Vision

How to Recover After Getting Hit by a Pitch

How David Ortiz Maintains Peak Performance

How to Improve Your Football Skills Mid-Season

Success With Health: How Trevor Bauer Increased His Velocity

3 Steps to Building Healthier Eyes

Does Grunting Improve Your Sports Performance?

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

Improving your Hockey Shot on the Ice

Top 3 Hockey Training Mistakes

Dynavision Visual Training For Performance & Rehab

How Vision Training Contributes to Athletic Success

Use These 3 Grips to Throw a Changeup They Can't Hit

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

This 13-Year-Old Girl Would Strike You Out

How QB Ryan Tannehill Beats the Blitz

These 3 Route-Running Drills Will Help You Get Open

How Ryan Mathews Returned to Highlight Reel Status

Matt Kemp on His Way Back to MVP Form

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors