© 2016 Wes Kennedy. All rights reserved.

ISBN: 153718881X
ISBN-13: 978-1537188812
 CONTENTS
. 2

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Vision vs. Eyesight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
9 Visual Skills for the Combat Athlete . . . . . . . . . . . . . . . . . . . . . . . . . 7

Chapter 2: Creating Binocular Vision . . . . . . . . . . . . . . . . . . . . . . . . 10

Binocular Vision and Depth Perception Test . . . . . . . . . . . . . . . . . . . 10
Phoria Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Suppression Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Chapter 3: Gaze Stabilization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Gaze Stabilization Screening . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Gaze Stabilization Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Chapter 4: Vision Training for Shooting . . . . . . . . . . . . . . . . . . . . . . 28

Pencil Push-ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Saccades . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Eye Circles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Near/Far Switching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Vestibulo-Ocular Reflex (VOR) Training . . . . . . . . . . . . . . . . . . . . . . 62
Vestibulo-Ocular Reflex Cancellation (VOR-C) . . . . . . . . . . . . . . . . 72
Peripheral Vision Awareness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Eyes Lead the Weapon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
Blink Elimination Drill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94

Chapter 5: Assessing & Tracking Progress . . . . . . . . . . . . . . . . . . . . . 96

Nutritional Supplementation for Visual Performance . . . . . . . . . . . 98

References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
 About the Author

Wes Kennedy is a former Special Forces Operator who served in the

Canadian Special Operations Regiment. Currently, he draws from his
time in the SOF community — as well as his years of self-education and
fitness coaching — to provide combat athletes with high-quality, no-frills
personal training and training tools needed to be as prepared as possible,
both physically and mentally, for selection. As a qualified Sniper,
he’s well-versed in the strategies and techniques that lead to real results
in improving shooting performance. He is the founder of Elite Training
Programs, an online fitness coaching service for combat athletes.

Connect with Wes on social media:

• Facebook: www.facebook.com/wesfkennedy
• LinkedIn: www.linkedin.com/in/weskennedyetp
• Instagram: www.instagram.com/wes_ken
• Elite Training Programs on Facebook:
www.facebook.com/elitetrainingprograms
• Elite Training Programs on Instagram:
www.instagram.com/etpcoach

Links to Wes’ services:

• Team Room Training: teamroomtraining.com
• Exclusive Coaching: warriorimmersion.com
• Website and Blog: elitetrainingprograms.com
• Speaking/ Podcast: email [email protected]

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 Author's Note

Over the past decade, shooting for the combat athlete has come a long way.
The Special Operations community has continued to refine their craft
through the period known as the ‘Global War on Terror’, opening up
innovation and advancements in firearms and firearms training.

However, one area in which I have seen little to no advancement made is

that of sports vision training as it applies to the combat shooter. This is
surprising, as any combat soldier can clearly articulate the importance of
being the first to see the threat: when you’re the first to see, you’re the first
to shoot.

I remember doing an exercise during Sniper training, which helped

determine eye-dominance. In this course, there were about 18 of us, and
only 1 soldier experienced perfect binocular vision; the rest of us noted
either left or right eye dominance. Unfortunately for me, I fell into the
group that was off-side dominant: I was a right-hand dominant shooter
with left eye dominance. This made acquiring a target through a rifle scope
in a fast paced close-quarter-battle (CQB) environment somewhat more
difficult. It also made acquiring the sights on a pistol significantly harder, as
I needed to shift my head and pistol so I could pick up the sights with my
left eye.

At no point was it ever shared with me that I could, in fact, correct this.
After leaving the military and continuing to pursue my passion for all
things fitness and nutrition (specifically, as they apply to the combat
athlete), I discovered that there was a wide range of drills available not only
to fix off-side eye dominance, but also to stabilize gaze, expand peripheral
vision, speed up target acquisition, and more — all of which can prove to be
life-saving skills in a “kill or be killed” combat scenario.

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 In the following chapters, I will lay out the “why” behind sports vision
training, before breaking down several training drills that you can do
prior to or after your daily workout routine in order to train this oft-
forgotten muscle. It’s important to note that, like any type of physical
training, it is perishable. The rewards will go to those who exercise
discipline and consistency in their training.

My wish is for this book to further elevate the ability of our men and
women to effectively engage in combat and to come home safe at the
end of the fight. If you have questions, comments, or would like to
have me speak to your unit or organization, please e-mail
[email protected].

Forge Ahead,
Wes

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 Preface

It’s often said that you fight like you train, and you train like you fight.
This is true — so true, in fact, that it’s backed up by science. The SAID
principle — which stands for Specific Adaptation to Imposed Demands
— has been well established among scientists and athletes alike. As its name
suggests, the SAID principle means that your body responds and improves
under specific circumstances: you get better by practicing a highly specific
skill, and practicing it properly.

With that in mind, this ebook is going to explore ways that you can improve
your marksmanship by conditioning your nervous system — and
specifically your vision — to perform at its fullest potential.

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 Chapter 1: Vision

Binocular vision refers to using both eyes together. As you might expect,
having excellent binocular vision is crucial for combat athletes:
it’s paramount for seeing and identifying targets, as well as for general
situational awareness. Indeed, the US Army conducted research which
found that high-stress combat situations stimulate the sympathetic
nervous system and force both of your eyes open.

If you “train like you fight” and your binocular vision is fully functional,
this shouldn’t pose much of a problem. However, having defective
or suboptimal binocular vision is more common than you might think:
in fact, it’s estimated to affect as much as 56% of the general population.
In other words, more than half of the population has one eye that works
significantly better than the other. The result is that both eyes together
don’t work seamlessly enough for the brain to produce an accurate
video stream, using information from each eye.

As far as combat athletes are concerned, binocular vision is necessary

for several reasons, of which the most obvious is shooting accuracy.
If your binocular vision isn’t working perfectly, your accuracy may
be reduced when both of your eyes are open compared to using just one.
But as the research from the US Army shows, it’s highly important to be
able to shoot accurately when both of your eyes are open.

To arrive at a clearer understanding of some reasons why your binocular

vision isn’t as good as it could be, let’s first explore some basic concepts about
vision in general. Building from a basic foundation, this first chapter will
define some basic visual skills that every combat athlete must master.

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 Vision vs. Eyesight

Contrary to popular belief, vision and eyesight aren’t the same things.
Dr. Donald Getz explains this difference:

“Eyesight is simply the ability to see something clearly, the so-called 20/20
eyesight (as measured in a standard eye examination with a Snellen chart).
Vision goes beyond eyesight and can best be defined as the understanding
of what is seen. Vision involves the ability to take incoming visual
information, process that information and obtain meaning from it.”

In other words, whereas eyesight is related to hardware — the eyes

themselves — 100% of vision happens in the brain: it’s about how your brain
perceives and processes the information that your eyes pick up. Because
of this, neurological training is immensely useful in optimizing your vision.

9 Visual Skills for the Combat Athlete

What kind of skills are associated with vision? There are plenty. Z-Health
Performance Solutions defines 9 visual skills that are elemental for athletes:

1. Dynamic visual acuity: This allows you to clearly see moving

objects. For combat athletes, and especially in a combat environment,
having excellent dynamic visual acuity at long distances is crucial.

2. Tracking: This allows you to track the path and trajectory quickly
moving objects, regardless of how fast they’re moving.

3. Focusing/Accommodation: This relates to being able to rapidly and

accurately change your focus from one distance to another (e.g., from
right in front of your face to 500 feet away from you and back again).

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 4. Peripheral vision: This allows you to take advantage of the outward
extremities of your vision, or things that you see “out of the corner
of your eye,” while the majority of your concentration focuses
on a fixed point.

5. Vergence flexibility & stamina: This is related to having both

eyes work together in unison, especially in challenging contexts.
These contexts may include high speeds, changing environments,
and physically stressful situations.

6. Depth perception: This allows you to precisely judge the speed

and distance of objects that are moving toward you or away from you.

7. Imagery: The ability to produce good mental imagery means that

you can easily picture events in the absence of actual visual stimuli —
you see them in your “mind’s eye.”

8. Sequencing: This refers to how you visually organize information:

you can see a variety of stimuli and “put them in line” based on how
important they are.

9. Hand-eye & hand-foot coordination: The basis of any athletic skill,

this refers to accurately processing visual information and responding
with the necessary body movements.

Combat athletes in particular need to be able to perform two foundational

visual tasks — creating binocular vision and gaze stabilization — that are
required in order to excel at the nine skills listed above.

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 • Creating binocular vision: the ability to see with both eyes
at the same time, instead of just one

The effects of poor binocular vision.

• Gaze stabilization: the ability to hold a fixed gaze and focus

on a target

In Chapter 2, we will look at how you can create binocular vision,

and how you can test to see if you’re using your binocular vision properly.
We’ll then discuss common reasons why athletes fail to achieve binocular
vision, and how you can avoid this pitfall.

In Chapter 3, we will go over assessment and enhancement of your gaze

stabilization, paying special attention to ways that you can integrate this skill
into your shooting practice.

In Chapter 4, we will review specific vision training drills that you can use
at the range to jump-start your visual system and get your eyes moving better
before you shoot.

Finally, in Chapter 5, we will discuss how nutritional supplementation

can prove beneficial to your visual performance.

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 Chapter 2: Creating Binocular Vision

We’ve already discussed the ways that vision differs from eyesight, reviewed
nine essential visual skills for combat athletes, and honed in on which
of these are especially important for shooters. Now, we will discuss ways that
you can assess your vision, with the main goal being improvement of your
binocular vision.

There are four simple screenings you can do at home to assess your vision.
We will review each of these in turn:

1. Binocular vision and depth perception test

2. Eye dominance test
3. Phoria test
4. Suppression test

Note: If upon performing any of these tests, you feel like there may be
a clinical problem with your vision, you should seek out a professional
who has experience with vision training.

Binocular Vision and Depth Perception Test

This test requires the use of a finger and the green circle below.

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Hold one finger in front of the green circle between the screen and your eyes.
Focus your eyes intently on the circle. What should happen is the following:
you’ll see the circle in clear focus, and it will be between two semi-transparent
and blurry images of your finger, as in the image below. (Note that some
people have reported that this is very easy, whereas others have to work at it.)

Next, shift your focus from the circle to your finger. Now, the two blurry
images should merge into one clearly focused finger, whereas the circle
should split into two, as in the below image.

Shift your focus several times between the circle and your finger and make
note of how easy or hard it is for you.

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If you can successfully see both finger images, your binocular vision is working
well: both of your eyes are “switched on” and working together.

If you find that any of the following are true, you may have an issue with
depth perception:

• You more easily see one finger compared to the other

• One finger appears larger than the other
• One or both fingers sometimes appear and disappear
• One finger appears to be directly on the circle,
whereas the other is farther to the right or left
• You fail to perceive two fingers at all and see only one

What causes these problems? The most common reason is one-eyed

dominance, which means that one of your eyes works better than the other.
If one of your eyes is significantly dominant over the other, you can train
the weaker eye to get up to speed with the stronger one. Find a functional
optometrist or a practitioner who has been trained by Z-Health Solutions
“S-Phase” course. See the directories below to find a professional near you:
Z-Health Trainer Directory:
http://zhealtheducation.com/find-zhealth-trainer/
Sports Vision Doctor Directory:
http://www.covd.org/?page=sports
If you were unable to create binocular vision or if doing so proved
difficult, you’ll definitely want to perform the remaining three tests in this
chapter, as a deficit in any of the tests can be the root of your problems.

And even if you were able to produce binocular vision successfully,

remember the SAID principle: even if your binocular vision at rest
is excellent, this doesn’t necessarily mean that you’ll do as well under stress
or exertion. So try all of the tests in this chapter both at rest as well as after
intense exertion.

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Eye dominance test
To determine which of your eyes is dominant, you can perform a simple eye
dominance test. Once you’ve identified your dominant eye, you should focus
your training on the weaker one. Here’s how it works:

1. Look at an object that’s between 10 and 20 feet away.

2. As in the photo below, clasp your hands together so that you form
a triangle between them. Then, extend your hands to arm’s length.

3. With both of your eyes open, use the triangle to frame the object,
as in the photo below.

4. Keeping the object within the triangular frame, alternate between

closing your right and left eye, one at a time.

When using your dominant eye, the object will remain in view.
When using your non-dominant eye, the object will disappear.
So, if the object stays in view only when you keep your right eye open,
this means that your right eye is dominant.

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Does binocular vision even matter?
Eye dominance not only prevents binocular vision from being created,
but you can also view it as a sign you don’t have binocular vision to begin with.
For shooters, the ramifications of not having binocular vision can range from
“huge” to “no problem at all,” depending on the weapon system you use.

Not all combat athletes have binocular vision. In fact, out of the 25 guys
in my sniper course, only one was completely binocular. As a sniper,
you’ve got the ability to bypass a lack of binocular vision by using
rangefinders and adjusting your weapons system accordingly.
Dynamic shooting situations that require accuracy and quick reactions
while moving, however, are more likely to be negatively affected by a lack
of binocular vision.

There is a saying that goes as follows: “In the land of the blind, the one-eyed
man is king.” When you lack binocular vision due to suppression, your brain
is essentially using one eye preferentially over the other to view the world.
In a world where no one has binocular vision, this makes you even;
however, when in a gunfight, you want to have every advantage you can
— beginning with two eyes that work together (i.e., binocular vision).

In short, then: yes, it does matter.

Phoria Test

Phoria testing looks for signs of esophoria (eye is pulled inward toward
the nose) and exophoria (eye is pulled outward toward the temple).
Phorias are caused by imbalance and tightness in your eye muscles.

Before going into the testing itself, let’s review some basic eye anatomy.
Each of your eyes has six muscles that work together to control its
movement. Like a hamstring, eye muscles can become weak and tight

14
when they’re not worked enough. When an eye muscle is chronically tight,
it can pull the eye off target. The result is that you’ll perceive objects as closer
or farther away than they actually are.

The effects of poor binocular vision.

Phoria testing requires the help of a partner. Here’s how it works:

1. Look at an object straight ahead of you, about 10 to 20 feet in front
of you. Keep your eyes fixated on this object for the entire duration
of the test.

2. Have your partner hold a flat object an inch or two in front of either
one of your eyes. When this object covers the eye, your brain will stop
allocating resources to that eye, and instead, pay attention only to the
uncovered one. As a result, the covered eye will begin to relax, allowing it
to be pulled either inward or outward, in the direction of muscle tightness.

3. After 5 to 10 seconds, have your partner quickly move the flat object
to cover the other eye.

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 4. Have your partner pay attention to the eye that was recently
uncovered. Note if there is any movement of the eye, as well as
the direction of this movement. This will tell you if you have
esophoria or exophoria.

Eyes straight Position of eye under cover

(maintained in position in orthophoria (fusion-free position).
by fusion). The right eye under cover
has not moved.

If, after being uncovered, the eye moves from inward (toward the nose)
to the centerline, you have esophoria. Conversely, if the eye moves from
outward (toward the temple) to the centerline, you have exophoria.

What do these conditions cause? Esophoria makes targets appear closer

than they are in reality; exophoria makes targets appear farther than they
are in reality.

Suppression Test

The last test we’ll look at is a suppression test, which determines whether your
brain is selectively ignoring (i.e., suppressing) the visual stream from one eye
or the other.

To perform this test, you’ll have to make or buy a Brock string. To make one,
you need a 10-foot length of white twine or string. Then, you need at least

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three beads of different colors: red, blue, and green. I recommend using
wood beads that are 1/3” 1/2” in diameter. Of course, you can also just
buy a Brock string here for less than $10.

Once you have your Brock string, here’s how to perform a suppression
test:

1. Tie one end of the string to a stationary object that is slightly above
or below eye level.

2. Hold the other end of the string and pull it toward your nose.
You’ll need to have enough room behind you so that you can pull
the string tight by taking a few steps back.

3. Bring one bead as close to your face as you can while still being able
to focus comfortably on it. Put one bead as far back as it will go so that
you can still see it clearly. Place the other bead in the middle of the
two others.

4. When you have the string held up to the center of your nose
(ensuring that it’s not offset to the right or left), stare intently
at the center of the first bead, as shown in the illustration below.

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 5. When you do this, you should see two sets of strings coming through
the hole where the string passes through the bead. As they exit the bead,
one string should appear to go leftwards from the center; the other
should appear to go rightwards from the center. Together, they will form
the pattern of an X, as in the photo below.

6. When you’re able to focus on it clearly, skip to the next bead,
and regain focus until you see the X described in the previous step.

7. Finally, skip to the final bead. This one may look more like two strings
going into the bead and just one string coming out; this is normal when
beads are about 10 feet away, and is no cause for concern.

Note: If the strings cross before the bead or after it (i.e., they do not pass
through the bead), try touching a spot on the string in front of or behind the
bead, focus on the spot you are touching and see if that helps the situation.

Make note of what you see during each step. Here’s how to interpret your
results:

1. If you saw two strings both going in and coming out, you successfully
created binocular vision and aren’t exhibiting any suppression.

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 2. If one string is absent, nearly transparent, or fading in and out,
then your brain is suppressing the visual stream from your eye
on the side with the corresponding string.

3. If the string you can see alternates intermittently from right to left,
this is a sign of Intermittent Central Vision Suppression (ICS).

4. If you see two sets of strings and beads, this is beyond the scope
of this book and you should get your eyes checked by a professional,
specifically a sports vision or functional optometrist.

For numbers two and three above, home treatment can correct the problem.
Suppose that you’re unable to see the right string (or it appears as fading
out). This means that you have a weak signal from your left eye. (Conversely,
if you’re having trouble seeing the left string, you have a weak signal from
your right eye.)

If your left eye is weak, then you can take the following steps to correct it.
Note that you may need a partner to assist you:

1. Place an object/target next to the bead and track it as it moves to the
right. The idea is that you make the weak eye move inward, or “converge.”

2. The target should stop before it leaves the field of view of your left eye.

3. Hold your gaze on the target for 1-2 seconds.

4. Jump your eye (also known as “saccade”) back to the bead

and hold your gaze there for 1-2 seconds.

5. Return the target next to the bead and repeat for 5 reps.

6. Re-test your suppression and you should see both strings.

Work this drill 2-3 times per day to help eliminate suppression.

19
If your right eye is weak, follow the same steps, simply switching out “left”
for “right” and vice versa. A 2007 study in Military Medicine shows that his
method has been proven to yield great improvements in binocular
marksmanship performance.

This brings us back to the SAID principle: your body always gets better
at exactly what it does. So you should try these screenings for binocular
vision while you’re in some of your most-used shooting positions. Even if it
tests well in a static standing or sitting position, this doesn’t necessarily mean
that it will test the same in your shooting positions.

In our next chapter, we’ll look at creating gaze stabilization, and how it can
be tested, trained, and optimized.

20
 Chapter 3: Gaze Stabilization

As mentioned in the first chapter, situational awareness is a crucial skill

to operate successfully in tactical environments. A shooter with high levels
of situational awareness will have very fast reaction times as well as the
precise acquisition of targets; this will cause him to be a highly
effective shooter.

Where does vision come into play here? Reaction time is determined by
the brain’s ability to quickly and accurately interpret the visual information
perceived by the eyes. The more accurate this information is, the faster
your brain can interpret it; hence, faster reaction times.

A stable gaze is a requirement for the eyes to communicate with the brain
and provide it with accurate visual information. Anyone who has filmed
something using a camera that doesn’t have built-in stabilization can
certainly relate: it’s very difficult to make sense of what’s going on when
everything is shaking like crazy.

Thus, gaze stabilization simply refers to the process of keeping your eyeballs
stable and focused on a target, even if your frame of reference isn’t stable
(e.g., if you’re running or in a moving vehicle). Gaze stabilization is an
autonomous skill, meaning that you do it without consciously thinking
about it. Luckily, however, we can still train our gaze stabilization by focusing
on improving the outcome — which, for the purposes of this ebook, is clearly
focusing on a specific target.

21
 Gaze Stabilization Screening

There are many ways that you can assess your gaze stabilization, ranging
from simple to very complex. Indeed, optometrists and neurologists often
spend thousands of dollars on high-tech equipment that’s used to measure
gaze stabilization. Still, there are several low-tech yet effective ways that
you can screen yourself; we’ll review three of them in order of complexity.

Method 1: Focus on a particular spot or object and hold your focus for
30 seconds. If you find that your eye moves off-target (i.e., at some point you
stopped looking at the object and had to return your gaze to it) or the target
becomes blurry, you should work on improving your gaze stabilization.

Method 2: For this method, all you need is a business card. Follow these
five steps:

1. At arm’s length, hold a business card in front of your face.

2. Focus on the smallest possible detail of a particular letter

on the business card.

3. Keep your gaze on that particular detail for 15 seconds.

4. Repeat the process in a total of 8 positions (each of the four

cardinal directions, as well as the diagonal positions between them).

If you find that your eye moves at all, or if you lose focus and must refocus
your eye on the letter you chose, this means your gaze stabilization skills
could be improved.

22
Method 3: This is the most involved method of the three, but it will give you
the most accurate results. There are six steps:

1 . Select a distant (up to 20 feet away from you) target that you can
focus on clearly.
2 . Set a timer for 30 seconds (I recommend Clear Timer for iOS users).
3 . Hold your gaze as stable as possible on the target for the entire
30 seconds (you can blink, but keep it to a minimum).
4 . Repeat the test with several different positions: neutral (target is
at eye level), above neutral (target is above eye level), below neutral
(target is below eye level), and lateral in each direction (target is left
and right of neutral). This step requires that you find different targets
for each position.
5 . Repeat the test with just your left eye, just your right eye, and finally,
with both eyes. To cover one eye, keep both eyes open but cup your
hand over the eye that’s not being tested.
6 . Record which eye or eye positions were hardest to keep a stable gaze
on. If you observe any of the following, you’ll know that you’ve found
an eye or eye position that needs to be developed:

• The target becomes blurry or less clear during the 30 seconds.

• You stop fixating on the target and have to move your eye
to reacquire it.
• Your eye fatigues before the 30 seconds are up.
• A certain position simply feels more difficult than others.

Tip: If you want to double-check for accuracy or to see very subtle errant eye
movements that you didn’t perceive, you can set up a camera with a tripod
to record your eyes in each position.

23
 Gaze Stabilization Training

Now that you’ve found which eyes and/or eye position combinations
need to be improved, it’s time to start training your gaze stabilization.
Gaze stabilization exercises have been proven to be effective with just
six weeks of training, according to an article from the Journal of Neurologic
Physical Therapy. First, we’ll start with static holds, and then we’ll move
on to dynamic holds.

Static holds
Static gaze stabilization takes the same form as the screening tasks listed
above. First, you should train your gaze holds at a short distance so that you
can successfully hold your focus for as long as you can — up to 30 seconds.
Then, you may begin to increase the distance of the target until you reach
20 feet in front of you.

It’s good to be more intentional about your training than you were in your
screening. To that end, I recommend that you download a free Snellen eye
chart, which provides quantifiable targets that allow you
to change distance and font size.

Sets and reps: First, you should develop your static gaze holds to a full
30 seconds (without losing focus) when you’re seated. If you cannot attain
the entire 30 seconds, break it up into 3-5 sets of shorter time intervals,
which add up to 30 seconds (i.e., 5 sets of 6 seconds each). Then,
progress toward completing the 30 seconds in fewer total sets.

After you’ve mastered that, you can move on to training gaze stabilization
in standing and shooting-specific positions. You should train while using
a dry and safe firearm in prone, seated, and standing positions, in order
to best improve your marksmanship.

24
This concludes your static gaze stabilization training. The next item
on the agenda, of course, is adding movement into these holds. There are
several ways you can do this; however, the easiest and most effective is by
using head movements.

Dynamic holds
These begin the same way as the static holds; however, when you’re looking
at a particular target, incorporate head movements into the drill. The specific
head movements you should use are vertical (i.e., “yes/yes,” up and down)
and horizontal (“no/no,” left and right).

While seated, progress through each eye position mentioned above

(neutral, superior, inferior, lateral) along with targeting specific eyes
(left, right, both). The goal here is to maintain a fixed, stable gaze
throughout the entire range of motion. As with static holds, once you’ve
mastered dynamic holds in a seated position, you can move on to standing
and shooting-specific positions.

Note: When performing dynamic holds at a longer distance or with a firearm,

you’ll need to be more abbreviated and precise about your head movements.
A simple way to determine how much you should be moving your head,
close one eye and perform the movement. If you find that your nose
is blocking your view of the target, you’re moving your head too far,
and should perform a more subtle, controlled movement.

Sets and reps: With eye training, less is more. Unless you have plenty
of extra time, there’s no need to do several sets in a row. In fact, you might
find that you progress faster when you do a single set a few times throughout
the day. Rather than doing many sets in a row, the goal is to be 100% fresh
and ready for the next training: quality trumps quantity.

25
If, at any point, you feel strain or fatigue, you should momentarily
discontinue your training and pick it up again after your eyes have
had some time to rest.

Final tips
Now that you’ve learned about both static and dynamic gaze stabilization
training, here are five tips to make the most of your training:

1. Prioritize clear focus above all else.

2. If you find yourself continually losing focus on your target (and thus
having to reacquire it), try reducing the distance of the target or the
speed of your head movements (for dynamic stabilization).

3. As alluded to in the first chapter, it’s common to have one eye
that’s weaker than the other. Preferentially train using your weak eye
by covering your strong eye with an eye patch.

4. Do more sets/reps in the positions that you test the most poorly in.

5. Before shooting, neurally warm yourself up: do a set of static holds

in your weak eye positions, and follow up with a set of dynamic holds
in all positions.

Professional help
If your gaze stabilization has room for improvement but doing training
at home isn’t helping as much as you’d like, consider getting professional
help. Certain medical causes, such as nystagmus, can make gaze stabilization
impossible regardless of how well you train it. Nystagmus doesn’t necessarily
present symptoms in your everyday life; however, you’ll notice it when you’re
shooting as feelings of strain and/or fatigue — or worse, inaccuracy that you
can’t improve.

26
As mentioned in Chapter 2, functional optometrists — and in particular,
those who are certified in the 9S Structure course from Z-Health
Performance Solutions — are the professionals who can help you with your
gaze stabilization problems. Consult the links below to find a professional
near you:
Z-Health Trainer Directory:
http://zhealtheducation.com/find-zhealth-trainer/
Sports Vision Doctor Directory:
http://www.covd.org/?page=sports
As you can see, training your gaze stabilization doesn’t require expensive
gadgets or high-tech tools. What it does require, however, is discipline and
hard work. If you’re training your gaze stabilization, consider incorporating
feedback loops into your routine: assess specific skills, like reaction time
or shooting proficiency, before and after your training, so you can see
the progress that you’ve made (sometimes, progress can be subtle).

27
 Chapter 4: Vision Training for Shooting

In this chapter, we’ll go over specific vision training drills you can use
at the range to “wake up” your visual system and get your eyes moving better
before you shoot.

Specifically, we’ll be taking a look at 9 different exercises:

• Pencil Push-ups
• Saccades
• Eye Circles
• Near/Far Switching
• Vestibulo-Ocular Reflex (VOR) Training
• Vestibulo-Ocular Reflex Cancellation (VOR-C)
• Peripheral Vision Awareness
• Eyes Lead the Weapon
• Blink Elimination Drill

Research from many different populations of athletes (e.g., basketball players,

baseball players, cricketers) have shown that vision training regimens like
this one can result in greater visual acuity and performance. The exercises
in this chapter are selected specifically to hone in the skills that are most
important for shooting performance.

Warning: Please be aware you are expected to have your eyes and vision
examined by a qualified physician before performing any of the exercises
described in this guide. Should you experience any adverse symptoms such
as dizziness, nausea, headaches, pain, etc., from performing any of these
exercises, please discontinue them and seek professional assistance.

28
 Pencil Push-ups

Materials needed: 1 pencil or pen

Purpose: To train both eyes to work together at keeping a moving

object in focus as it moves towards you and away from you (convergence
and divergence).

Training goal: Over time, to be able to bring the pen tip closer and closer
to your nose while still being able to maintain focus on it.

How to perform

1. Assume your shooting stance.

2. Hold the pencil straight out

in front of you (arm fully extended).

3. Center the pencil between both

eyes (over the middle of the nose).

4. Focus on the tip of the pencil

(it should not be blurry and
should remain in focus during
the entire drill).

29
 5. Follow the pencil
with your eyes
as you bring
it towards your nose
(while keeping
it centered).

30
 6. Your goal is to
touch the pencil
to your nose without
the visual image
splitting into two.

7. Follow the pencil

with your eyes as you
return to the starting
position (arm fully
extended).

8. If the image splits into two, stop the movement, reacquire the pencil
and follow it with your eyes as you return to the starting position
(arm fully extended).

Reps: Perform 3-5 reps for 1-2 sets with 20 seconds rest between sets.

Common errors/Troubleshooting

Most of the time, when an athlete has a problem performing this drill,
it’s because the pen is splitting into two before it reaches the nose.
A lack of convergence causes this. Have a buddy watch when you do it and
see if one eye appears to move less or more slowly than the other. The eye
that is not tracking inward as much is the problem.

31
 1. The fix is to cover your “good” eye and bring the pencil in line with the
covered or closed eye, and then perform pencil push-ups. This causes the
weak eye to work harder.

32
Bring the pencil inward and stop when you feel either strain or your
eye is having trouble staying on the target. Hold for a 5-second static
isometric hold and return. When you return to the regular version
of this drill, you should experience improved performance.

2. Have a friend check to see if you are lining up the pen over one eye
instead of in the middle. If so, this set up makes one eye do all the work
while the other does very little; further, you will likely be unaware that
you are doing this. Correction is to bring the eye in line with the nose
so that both eyes work equally.

33
 3. If your weak eye wanders away from the pencil as it approaches,
or if it doesn’t move at all — no matter how slow or fast you go,
or the number of repetitions you perform — this may be a sign that
you have a more serious issue with your visual function and may want
to seek professional help.

34
 Saccades

Materials needed: 2 index fingers or 2 pens to serve as targets

Purpose: To quickly and accurately shift eyes from one target to another.

Training goal: To go as fast as possible and still be able to see the
target clearly.

How to perform

1. Assume your
shooting stance.

2. Extend both arms out

in front of you using your
fingers to give yourself
two horizontal targets
(at same visual distance
as you would normally
be when shooting).

3. The targets should

be at eye level, about
shoulder width apart.

35
 4. Jump your eyes from one target to the other, pausing just long enough
to focus clearly on each target (rapid switching).

36
5. Start slow enough to focus on quality reps.

6. Your head should not move while your eyes do all the movement.

7. You may need to adjust the width of your targets depending on your
accuracy and your level of eye fatigue.

37
 8. Perform 10 reps before doing the following variations:

A) Horizontal (aka East/West — see above illustrations)

B) Vertical
(aka North/South)

38
C) Left
45-degree diagonal
(aka NW/SE)

39
 D) Right
45-degree diagonal
(aka NE/SW)

Tip: Use bent arm positions to help train for more CQB-style shooting.
Use full arm extension if you shoot a lot from that position too.

Reps: Perform 10 reps each for 1 set with up to 20 seconds rest between sets,
depending on level of fatigue.

40
Common errors/Troubleshooting

This exercise teaches your brain to move quickly, but you need to slow down
enough to allow target to come into focus. Thus, if your head is moving,
reduce the distance between targets.

41
 Eye Circles

Materials needed: Pistol (cleared, safe and unloaded) or dummy weapon,

or use thumbs as targets

Purpose: To improve visual tracking in all quadrants.

Training goal: To practice moving the eyes by themselves without

any movement from the head or body.

How to perform

1. Assume your shooting stance.

2. Extend pistol out in front of you.

42
3. Focus on rear slide.

4. Keep eyes focused on the

slide and follow it as you begin
creating small circles with your
weapon (movement should start
from your shoulders).

43
44
45
46
47
 5. Head and body should not move while the arms and weapon move.

6. Start with small circles and gradually build into larger circles;
begin to play with faster or slower speeds.

7. Keep your focus on smoothly tracking rear slide with eyes.

8. Pay attention to fundamentals — correct grip, correct stance

during the drill.

9. For a more challenging

version, progress to performing
single-arm circles (switching
hands halfway to complete
the circle with the other hand).

48
49
50
51
52
53
 10. Once you have developed your skill level and you need more
of a challenge, you can try a more difficult version of this exercise
by focusing on the front sight.

Repeat the same process as previously described; however, you will need
to make the circle size smaller to maintain focus on the front sight.

Reps: Perform 3-5 reps in each direction (make the circles progressively
larger) and repeat with single arm, with 20 seconds of rest between sets.

Common errors/Troubleshooting

1. Don’t let the head or body move at all (not even a little head rotation).

2. Depending on eye strain and fatigue, you may need to slow down
or make the circle smaller.

3. You may experience a quadrant in the circle which feels uncomfortable

or has more strain. In this case, do another 3-5 reps, going back and forth
in that quadrant only, focusing on smoothing it out.

54
 Near/Far Switching

Materials needed: Pistol (cleared, safe and unloaded) or dummy pistol.

Purpose: To train the brain and eyes to switch focus quickly from near
objects to far objects and vice versa.

Training goal: To decrease the time it takes to bring an object into focus
after a near/far switch.

How to perform

1. Assume your
shooting stance.

2. Push firearm out into your

usual shooting position.

3. Focus on a point
on the back of the gun.

55
 4. Switch focus to a target
directly in front of you that
is far away (10 feet or more
is ideal, but it needs to be
something you can see clearly
and without strain).

56
5. Switch focus back to the gun.

57
 6. Make the next switch only after you see the target come into focus
and become clear.

7. Perform 15 reps in each of the 4 diagonal quadrants

(NE, NW, SW, SE).

58
59
60
61
 8. Progress to performing the same drill, but with front sight focus.

Reps: Perform 15 switches in each position with 20 seconds rest every

1-2 positions, depending on your level of fatigue.

Common errors/Troubleshooting

1. Making the switch before bringing the target into focus.

2. Working on only one angle or eye position (not enough variety).

3. Using a target that is too far away (you should be able to see it in focus
with no strain).

Vestibulo-Ocular Reflex (VOR) Training

Materials needed: Business card, pen, or knife with writing on it.

Purpose: The VOR (reflex) is what allows your eyes to stay fixed on a target
while you are moving.

Training goal: To be able to move the head quickly back and forth (“yes/yes”
or “no/no”) while maintaining clear focus on a letter.

How to perform

1. Assume your typical shooting stance.

2. Extend your arms.

3. Hold a business card or something else that has writing on it

in front of your face.

62
4. Focus on a single letter.

63
 5. Shake your head left
to right and vice versa
(as if you are shaking
your head “no”).

64
6. You should be able
to keep your eyes clearly
focused on the target letter.

7. Reduce the speed

or range of motion
to a level that allows
you to focus on the letter
at all times.

65
 8. Repeat the same process
in an up-down motion
(like nodding “yes”).

66
67
 9. For more comprehensive
training, include left and
right 45-degree diagonals
in your training
(NE to SW and NW to SE).
Think of guiding your nose
toward the intended
direction. Repeat the
process above for
each position.

68
69
70
Tip: Pay attention to any
particular direction that
is blurrier or harder
to perform. Do additional
reps to improve those specific
trouble areas.

71
Reps: Perform up to 20 reps for 1 set in each direction, giving yourself up to
15 seconds to equalize before switching positions. Do fewer reps if you have
any level of dizziness following this drill.

Common errors/Troubleshooting

If you experience any dizziness or if your eyes are unable to stay on target
and have to catch up, try slowing down the movement and reduce the range
of motion. If dizziness persists, talk to your healthcare provider or other
qualified professional about specific rehab.

Vestibulo-Ocular Reflex Cancellation (VOR-C)

Materials needed: Pistol (cleared, safe and unloaded) or dummy pistol.

Purpose: To link head, eye and arm movements together during movement
and, as a result, cancel the VOR reflex. Inability to cancel this reflex means
that, when you turn your head to move, you can’t take your eyes in the
direction of the head movement (i.e., your eyes lag behind).

Training goal: To build skill in your head motion in order to help you
maintain a good shooting platform. You want to isolate the movement
to just head and arm (no eye or trunk movements) and perform smoothly
with each arm, as well as in all 8 compass positions.

72
How to Perform

1. Assume your
shooting stance.

2. Push firearm out into

your usual shooting position.

73
 3. Focus on front sight.

4. Drop one arm and let it hang.

5. While keeping front sight focus,

begin rotating the head and arm
together such that your eyes do not
move, yet maintain front sight focus.

74
6. Go as far as proper form allows
(stop when arm is perpendicular
to your body).

75
 7. Reverse directions to bring
back to the center while
keeping front sight focus.

8. Do not let trunk or legs

move at all.

76
9. Switch hands and
go the other direction.

77
78
79
 10. Perform with each hand
in all 8 positions (right, left,
up, down, and both diagonals).

80
11. On the diagonals,
I recommend switching
hands on the way down:
use your right hand when
going up and to the right,
then come back down
to eye level and switch
to your left hand so you
can continue down and
left and finish
by returning
to eye level.

81
82
83
Reps: Perform once through all positions; rest as desired or as needed
to maintain focus.

Common errors/Troubleshooting

1. Eyes move because the arm and head are not coordinated well enough
to work together.

84
2. Trunk moves instead of neck/arm.

85
 3. To avoid these common errors, focus on doing the movement
both accurately and smoothly.

4. It’s common to find a direction or position that you can’t perform

correctly, or that causes you greater difficulty — in this case, slow down
or reduce the range of motion until you can do it right.

5. Make sure to do the exercise with both the left and right arms.

Peripheral Vision Awareness

Materials needed: Pistol (cleared, safe and unloaded) or dummy pistol.

Purpose: To be able to pay attention to more visual information in your

peripheral visual field. Better peripheral awareness not only helps your
shooting, but also improves your balance and stability.

Training goal: To focus on the fundamentals — stance, grip, secure

and stable shooting platform, front sight focus — while we add in an
additional cognitive load of paying more attention to your visual periphery.
Under stress, we tend to lose peripheral vision awareness; however,
it is a skill that we can train and improve.

How to perform

1. Assume your shooting stance.

2. Push firearm out into your usual shooting position.

3. Focus on front sight.

86
4. Ask yourself (while strictly maintaining front sight focus):

A) What can I see above me (e.g., how much of this room or sky
can I see? — take note of lines in ceiling, clouds, trees, etc.)

B) What can I see to my right?

C) What can I see to my left?

D) What can I see below me?

5. Take note of what you can see in each direction.

6. Ask yourself (while strictly maintaining front sight focus):

A) Above me I can currently see _____; can I see more

without moving my head?

B) To my right I can currently see _____; can I see more

without moving my head?

C) To my left I can currently see _____; can I see more

without moving my head?

D) Below me I can currently see _____; can I see more

without moving my head?

7. As you focus on these areas, your brain can typically see slightly
more detail to your sides as well as above and below you, causing you
to expand your peripheral awareness.

8. It is common to have limited peripheral vision awareness of what is

below you because you are holding weapon out in front — therefore,
pay more attention to what you see on the diagonals (down left
and down right).

9. Find the area where you have less awareness and train it more.

87
Advanced version

Caution: Observe standard gun safety rules for this next version.
In this version, your training partner stands behind you:

1. Partner feeds movement (i.e. wiggling fingers) into one

of four quadrants (top right, bottom right, top left, bottom left).

2. Their movement comes from behind your head towards your front.

3. Say “now” when you see movement in periphery (always maintain

your front sight focus). Make note of your progress as you
continue training.

Reps: Focus on each quadrant for at least 20 seconds each; give yourself
enough time between quadrants to blink, lubricate your eye, and keep eye
tension at normal levels.

Common errors/Troubleshooting

1. Moving your eyes or head to look instead of using peripheral vision.

If possible, have a partner make sure you’re not doing this.

2. Not focusing on expanding your awareness of what you can see.

3. Not giving yourself enough time for the drill.

Eyes Lead the Weapon

Materials needed: Pistol (cleared, safe and unloaded) or dummy pistol.

Purpose: To improve rapid shooting on multiple targets.

88
Training goal: To acquire the target first with the eyes, and then develop
the kinesthetic awareness and coordination to move the body and bring
the weapon in line with the target.

How to perform

1. Assume your shooting stance.

2. Push firearm out into your usual shooting position.

3. Maintain front sight focus throughout.

4. Pick two targets about eye level — one to the left and one to the right.

5. Line up,
aimed at
one target.

89
 6. Jump your
eyes (saccade)
over to the
secondary
target.

7. Once the target is in focus, move your weapon over until it is lined
up on the other target.

90
8. You should automatically reacquire your front sight focus.

9. Saccade your eyes back to the first target and bring it into focus.

10. When in
focus, move the
weapon in line
with the target,
and reacquire
front sight focus.

91
 11. Perform in all
8 compass directions
(E to W, N to S,
NW to SE, NE to SW,
and vice versa).

92
93
Reps: Perform 20 reps in each position; rest for up to 20 seconds
prior to starting a new position.

Common errors/Troubleshooting

1. Not leading with the eyes first.

2. Moving your weapon before the target comes into focus.

3. Moving the eyes again before acquiring front sight focus.

4. To avoid these errors, slow down and own the mechanics

of the exercise before you build speed.

Blink Elimination Drill

Materials needed: Pistol (loaded and safe until ready to shoot),

shooting range.

Purpose: To eliminate the blink that occurs when firing a gun.

This is most common with new shooters; however, even experienced
shooters may be unaware of their blink because it happens so quickly.

Training goal: To see what happens while you fire rounds into a dirt bank,
and ultimately, train the brain not to blink while you shoot. This skill
is incredibly powerful for rapidly engaging multiple targets.

How to perform

1. Assume your shooting stance.

2. Push firearm out into your usual shooting position.

3. Acquire front sight focus.

94
 4. Aim at dirt bank (following all safety regulations) and pull trigger.

5. You should see an “explosion of dirt” as bullet hits the bank.

6. If you see a stop-action or strobe-like effect, then you are blinking

after the shot.

7. Start with one round only until you can see the muzzle raise and lower
— as well as all the dirt explosion activity — with no strobe-like effect.

8. Progress to 2 rounds, then 3, and continue increasing incrementally.

Your goal is to be able to empty a full magazine and see all the activity
clearly and without any strobe-like effect at all.

Common errors/Troubleshooting

1. Forcing progression — be patient, do the work correctly, and you will

improve over time.

2. Relax, breathe, and just observe what happens: holding excess tension
is not going to stop you from blinking.

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 Chapter 5: Assessing & Tracking Progress

You may have heard the phrase, “If you don’t assess, you guess.”
When it comes to visual performance, it can be difficult to quantify
performance in an objective way without the use of very expensive
equipment. Fortunately, there is a new app available to help assess your
performance at a fraction of the cost of what Sports Vision Specialists
are using. It’s called #BeFirst. iOS users can download it from the
App Store.

This app is designed to work on multiple systems: it works on your eyes,

your ears, and your cognitive decision-making.

It is designed to measure and improve your visual reaction time,

your auditory reaction time, your hand-eye coordination, as well as your
neural processing functions that are crucial to making good decisions.

It’s very useful, but it’s not magic: you still have to do the work as I’ve laid out
in this guide. When it comes to improving anything with the brain, we need
to test and see what we can do, do some training, and then track our results
so that we can see improvement over time.

The last thing I’ll mention that I like about this App is that you can compete
with your friends. There’s a leaderboard that ranks everyone’s performance,
which can be fun as many of us athletes enjoy a little competition!

Assessing visual acuity

Visual acuity — how clearly you can focus on an object — is one of many
visual skills and is affected by a variety of variables that are out of the scope
of this guide.

Still, it is useful to have a baseline of your visual acuity. To do so, you can use
a free app called iSnellen, which can be downloaded here.

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Note that this app is not designed to improve your visual acuity; rather,
it serves as an assessment to see if you’re improving with time.

Be sure to recheck your visual acuity periodically (once per month

is plenty). If you find that you have differing visual acuity from one eye
to other, or you experience poor visual acuity that does not improve or gets
worse over time, you should contact your optometrist for an exam.

FITLIGHT Trainer™
The FITLIGHT Trainer™ is a wireless reaction training system that consists
of 8 RBG LED-powered lights that are controlled with your tablet. The
lights are designed to be targets that the user deactivates while assessing his
reaction time.

The FITLIGHT Trainer™ assesses various aspects of performance,

such as reaction time, speed, coordination, and agility. For shooting,
it is used with Simunitions to provide the shooter with dynamic targeting,
instructing him when to shoot and when not to shoot, while simultaneously
recording hits and reaction time in addition to other performance metrics
that include the shooter’s speed of movement.

This video is an example of this dynamic target training. It would also make
the “Eyes Lead the Weapon” drill, described in Chapter 4, more dynamic
by providing an external stimulus to react to.

The FITLIGHT Trainer™ can also be used for standalone sports vision
training work to improve peripheral vision awareness, reaction time,
and agility. You can find out more about it online here.

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 Nutritional Supplementation for Visual Performance

Zeaxanthin and Lutein are plant-based nutrients, classified as carotenoids,

which are found in bright colored (Zeaxanthin) and leafy green (Lutein)
vegetables. While Lutein is fairly common in a healthy diet, Zeaxanthin
is scarce, with the average American getting only 1 mg of Zeaxanthin daily.
Research shows 91% of the U.S. population has sub-optimal levels
of Zeaxanthin and Lutein in the retina (macular pigment).

Despite its scarcity in the average person’s diet, researchers agree that
Zeaxanthin is particularly important for an athlete’s vision due to its
placement in the human body once metabolized: Zeaxanthin accumulates
at its heaviest point in our eye’s retina (along with Lutein), forming our
macular pigment.

Our macular pigment functions as our eyes’ natural “internal sunglasses”

to enhance and protect our vision. The eyes naturally place Zeaxanthin
at its heaviest point in the center part of the retina, while Lutein tends
to be placed peripherally.

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Due to its central placement, Zeaxanthin directly influences our central
vision — the area of our sight responsible for the crispness and clarity
of objects we see. For this reason, getting enough Zeaxanthin is imperative
for combat athletes looking to improve their shooting performance.

Research from the University of Georgia conducted on baseball players

shows that taking supplements of 20mg of Zeaxanthin daily improves visual
processing speed by 10% over 4 months.

By integrating high levels of Zeaxanthin (20mg or more) into our daily diet
via supplementation, we improve the following visual skills over time:

• Contrast sensitivity
• Light sensitivity
• Glare
• Photo-stress recovery (time it takes for eyes to work normally again
after exposure to high-intensity light)
• Dark adaptation
• Seeing distance through haze
• Maintaining healthy vision

For more content authored by Wes Kennedy, visit his page on the
Elite Training Programs website. You can also read about how you
can work with Wes in the long-term as part of Elite Training
Programs’ membership site, as well as their 1-on-1 coaching &
membership programs:.

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