Real Answers to Your Sports Vision Training Questions

A Newsletter Addressing the Concerns Athletes Actually Have

If you've invested time and money in sports vision training, you're not alone in having questions—and sometimes frustrations—about the process. Today, I'm addressing the most common concerns I hear from athletes, with evidence-based answers drawn from decades of research and work with professional athletes across MLB, NBA, and Premier League teams.

"How Do I Know If My Reaction Time Is Actually Improving? I Want Real Benchmarks."

This is perhaps the most important question you can ask. Too many athletes train blindly without knowing if they're making progress.

Here's what the research shows: Professional athletes typically score 250-300 milliseconds on simple reaction time tests and 300-350 milliseconds on complex reaction time tests (those requiring go/no-go decisions). Elite athletes consistently perform 20-30% faster than non-athletes on complex tasks, with measurable differences even between different league levels.

Your benchmarking strategy should include:

1. Establish a true baseline - Systems like ReflexionGO have built-in protocols to ensure you've passed the learning curve before recording your baseline. This is crucial because there's always an initial improvement just from familiarity with the equipment.
   
   
2. Use the 75% rule - Create a task of 20 targets at your baseline speed. When you can successfully hit 75% or more of those targets on three separate occasions, it's time to increase difficulty. This isn't arbitrary—it's based on what we've seen work with hundreds of professional athletes.
   
   
3. Look for sport-specific correlations - In our study of 450 MLB players, those in the top 20% of reaction time scores gained a walk after three fewer at-bats, missed 15% fewer fastballs in the strike zone, and had 8% better swing accuracy. Find similar metrics for your sport.
   
   
4. Test regularly but not obsessively - Monthly benchmark testing is sufficient. More frequent testing can lead to frustration and doesn't allow enough time for meaningful adaptation.
   
   

Remember: If you're already in the top 60% of athletes for your sport, reaction time training likely won't improve your performance. Focus your limited training time on areas where you're in the bottom 40%.

"After a Week of Daily Strobe Drills, My Eyes Feel Exhausted and My Game Actually Got Worse."

You're experiencing what happens when vision training is done incorrectly—and unfortunately, it's common.

Research by Duncan, Smith, and Lyons found that high-intensity exercise combined with demanding visual tasks actually decreased performance, especially with high-speed targets. The key is understanding that visual fatigue is real and counterproductive.

Here's how to train without burning out:

1. Limit sessions to 30 minutes, 3 times per week - Our data from professional sports shows this schedule over 5-8 weeks produces optimal results. Daily training is often counterproductive.
   
   
2. Understand strobe parameters - There are two critical settings: frequency (how often the lenses block) and duty ratio (how long they stay blocked). Starting with the wrong combination is like starting weight training with maximum weight—you'll hurt yourself.
   
   
3. Progress incrementally - Start slightly below your baseline ability to build confidence. Only increase difficulty when you've mastered the current level (repeated 75% success). This isn't being soft—it's being smart.
   
   
4. Match training to game demands - High-intensity visual training should never immediately precede competition. Think of it like leg day at the gym—you wouldn't do it the day before a game.
   
   
5. Recognize the signs of overtraining - Eye strain, headaches, decreased performance, and difficulty focusing are all signs you need to reduce intensity or frequency. Unlike muscle soreness, visual fatigue doesn't make you stronger.
   
   

The uncomfortable truth? Some studies show conflicting results about strobe training effectiveness. It can improve certain skills but not others. If it's making you worse, stop immediately and reassess your approach.

"I'd Love to Try Strobe Glasses, but $400+ Is Just Not Realistic for Me."

You're right to be skeptical about the cost. Here's what you need to know: expensive equipment doesn't guarantee results, and there are effective alternatives.

Cost-effective approaches that work:

1. Start with the basics - Before any advanced training, ensure your fundamental vision is optimized. A proper sports vision assessment might reveal you simply need the right prescription or tinted lenses for contrast enhancement. This alone can be game-changing and costs far less than strobe glasses.
   
   
2. Use reaction training apps and tools - Physical systems like BlazePods or even well-designed mobile apps can train reaction time effectively. While mobile screens are smaller, they're sufficient for establishing baselines and initial training phases.
   
   
3. Create manual occlusion drills - Before electronic strobes existed, athletes trained anticipation by having coaches randomly block vision during practice. Something as simple as a partner with a piece of cardboard can create similar training effects.
   
   
4. Pool resources - Many successful programs share equipment among training groups. One set of quality strobes can train an entire team when sessions are properly scheduled.
   
   
5. Focus on high-value training - Our research shows that for many visual skills, improvement plateaus after achieving average ability for your sport. Identify your specific weaknesses first—you might not need strobes at all.
   
   

The reality check: In our study of athletes who had laser eye surgery (thinking it would improve their game), we found no improvement in actual on-field game performance. Sometimes the expensive solution isn't the right solution.

"Most Programs Seem One-Size-Fits-All. I Play Hockey—What About Drills for Tracking a Puck?"

You've identified one of the biggest problems in sports vision training. A basketball player tracking teammates for assists needs different skills than a hockey player tracking a puck against white ice.

Sport-specific training that actually works:

For hockey specifically:

• Multiple object tracking is crucial—you're following the puck while monitoring players in your peripheral vision
• Anticipation timing at high speeds is essential, as pucks can exceed 100 mph
• Contrast sensitivity matters here as in other sports with the black puck on white ice
• The "Quiet Eye" technique is particularly important for goalies—maintaining visual fixation on the release point through the shot

How to customize any program:

1. Identify your sport's visual demands - Hockey requires excellent peripheral awareness and rapid target reacquisition after loss. Baseball requires precise depth perception and prediction. Soccer needs superior multiple-object tracking for field awareness.
   
   
2. Test sport-specific functions - Generic vision tests won't tell you much. You need assessments that mirror your sport's demands. Our AVTS system, for example, tests targets at different sizes, contrasts, and presentation times—much more like real sports than a standard eye chart.
   
   
3. Train the weakest link - Our data shows guards in basketball have better multiple object tracking than forwards or centers. Know what's expected for your position and train accordingly.
   
   
4. Integrate with physical practice - Standing during visual training (rather than sitting) adds postural control demands that better simulate game conditions. Train in positions and stances you actually use in competition.
   
   
5. Demand proof of effectiveness - Any training program should show you data from your specific sport. We've found that programs that work great for baseball may be useless for soccer.
   
   

The Bottom Line: Four Principles for Effective Sports Vision Training

After analyzing thousands of athletes, here's what actually matters:

1. Not all visual skills matter for your sport - We found convergence (crossing your eyes) and eye tracking exercises have virtually no relevance to most sports performance. Don't waste time on irrelevant skills.
   
   
2. Training must be progressive and measured - Without benchmarks and gradual progression, you're just hoping for improvement. Hope is not a strategy.
   
   
3. More is not better - Visual overtraining is real and counterproductive. Quality beats quantity every time.
   
   
4. If you're not below average, training might not help - This is hard to hear, but our data is clear: athletes already in the top 60% for a visual skill show minimal improvement from further training. Focus on your weaknesses.
   
   

Your Next Steps

1. Get properly assessed - Not by someone selling equipment, but by a qualified sports vision specialist with experience in your sport
2. Establish true baselines - Use validated testing systems that account for learning effects
3. Train specifically - Generic programs waste your time and money
4. Monitor and adjust - If something isn't working after 3 weeks, change it

Remember, visual training is just one piece of the performance puzzle. Our research consistently shows that while vision can be trained and improved, it must be relevant to your sport and targeted to your specific weaknesses to translate into better game performance.

The athletes who see the best results are those who ask tough questions, demand evidence, and refuse to accept one-size-fits-all solutions. Keep asking these important questions—your skepticism will serve you well.

Train smart, not just hard.