The Deliberate Practice Model 2

 

Easy Exercises to Improve Your Vision

 

Lesson Info

The Deliberate Practice Model 2

Now I'm going to go through one model of performance or one model of practice and we're going to think about this moving forward because we start practicing some of our breathing drills as we start getting back into the vision exercises for the class we want to really start approaching in a very specific way. Um okay, can I ask you a question about the previous observation police of those two books? Which one would you recommend to be read first or is more useful? The talent code okay is my favorite thank you they're they're they're they're both really good for the talent show but if I was only going to read one okay all right now this is the model that comes out of kind of eriksson's work and it's called the deliberate practice model so seems really simple when you read it, you go okay? That makes sense, but we're gonna go through it step by step because I want to talk about this because as I said, the goal this segment is to talk about how to get the most out of any type of practice,...

not just vision practice but it does apply to our visual exercises it's the number one deliver practice model you have to practice with the explicit goal of getting much better now it's stupid as that sounds to say it out loud most people don't practice that way all right, let me give you an example, having s so you're golfer has no golfers, okay? I've worked a lot of golfers and one of things I'm fascinated by is that you get a guy he starts playing golf for the first time he's out there and he's hitting golf balls and he's taken lessons and he shoots his first time out he shoots one hundred ten and then within six months he's shooting like a eighty five and they get really excited at that point because they're like, you know what? At this rate I'll be on the tour within about eighteen because I'm progressing so fast and then around, you know, uh, twelve, sixteen months they start to really automate what they're doing and they never improve from there they'll shoot the same type of score for the rest of their lives twenty years like they never never get better and I was tell people, do you understand how hard it is to not get better, it's something that you practice a lot? So think about that it's if you're not improving, it means that the way that you're practicing is keeping you where you're at, so this number one is really important in the example I often give is do you think that, uh, pick a golfer tiger woods? I mean, tigers probably best known golfer in the world ever gentle nicolas whoever was that phil phil is a good guy so imagine phil mickelson or tiger woods going out to hit a bucket of balls right? He says I'm gonna go out I'm gonna get a thousand golf balls today um and he do you think tiger goes out or whoever and says that's what I'm gonna do I'm just gonna go out I'm gonna get a thousand golf balls or do you think it's more like I'm gonna hit two hundred golf balls with my seven iron I'm going to actually try to hit a draw and put it within ten feet of the flag which of those do you think they do first or the second? We're like two probably more like tio right? How the most amateurs practice number one I'm gonna go out and hit two hundred so this as simple as that is conceptually is really, really important so for instance, if we're doing our multi size font chart, I could sit there and I can go let's see how far down I could read or I can actually practice with my multi size font chart and go ok, I can read fourteen clearly thirteen is a little bit blurry so I'm gonna do my blurred drill to focus on the a on fourteen and as I'm doing that what I'm going to really be working on is getting clearer on thirteen so it and I know that may sound strange but it's really important that you do every single drill with the intent of getting better at it, not just performing it okay, because that actually gives your brain a very different level of focus in a very different level of directive, ok, any questions about that explicit goal of getting much better that's across the board? All right, number two stay in the moment, be present. This one sounds a little bit weird that once again, here's the point you do not practice well when you're thinking about past failures or future accomplishments, you practice well when you're in your body, when you're in there mentally and you're experiencing it um that is the learning time when you're right there practicing and you're feeling it that's the time that you're learning little nuances of patterns, they're going to make a difference so whenever possible, whenever you're practicing, step away from other stuff, put your phone away, put you know and be there if it's only for thirty seconds actually stay in the moment number three get a cz much feedback as possible. We started this whole class with the idea that z health is a system is actually a feedback built system we're going teo assessment, we're going to a drill and then what we gonna do? We're gonna re assess right drill assessed drill reassess ancestral reassess people all the time asked me like how would you you know how would you encapsulate your whole system that's it assess drill reassess because ultimately whenever I do my smell in charge or I do my multi size font charter I do something and then I do a drill and I repeat it what I'm actually learning I'm getting feedback how did my brain respond? How did my body respond now? Additionally number three will often often be in the way that I teach it also means that we need coaching um getting feedback is really important and sometimes that feedback needs to be external to you now if you don't have the time energy, money, whatever to hire an outside person the coach you in your vision that's why I keep saying film yourself at a bare minimum you can sit in front of the computer and you can get feedback when you re watch what you just did and that kind of goes across the board for everything you can film yourself in your workout at the gym hey did I actually keep good form? You can film yourself running you can film yourself doing anything and most of us have enough knowledge of what good movement looks like to have a pretty good idea of what we were doing all right number four continually build mental models of your situation this is probably the most uh how do I say most ambiguous of the four steps? But the whole idea behind number four is that if you've ever worked with high level performers, they know their arena, they know the players, they know the systems they know the games. And so how does that apply to us visually? Well, the fact that you're taking this class and that if you're at home and you get a chance tto watch it over and over this with one of the very, very best thing that you can do if you want to improve your vision, you won't improve your movement. Yes, you have to study vision or study movement, you have to build some mental models about how it works and why it works, and then finally, number five is about regular training. All right, most people think that an hour of practice is an hour of practice and that's not true. One hour of practice once a week, is very different than ten minutes of practice six times a week. Why would that be? Consistency, consistency? Remember what I said around the rules the ten commandments of brain of, you know, brain plasticity of neural plasticity is that time matters, intensity matters, repetition matters, and so when I regularly remind my brain of what I want to have a kir the likelihood of change is greater than if I say once every two weeks hey, brain kind of remember that I want to be a better tennis player, so I would much prefer to see most people in a practice environment do fewer minutes more often than one big bullets of activity once a week, all right? And that there's a huge, like I said, a really strong growing body of evidence that that's going to how that's going to help you develop expertise more quickly. But like you explained up on the brain stem chart, there were redeveloping a healthier habit right with our vision, so if I only do it once a week, even though it's an hour, yeah, I'm spending six more days practicing my bad habits, it's a lot like you changing your diet once a week in which most of us have tried like, I'm gonna do this, and then you're off the wagon for five days, and it really doesn't work that way, right? So are you guys clear? Come from with those? Can you see kind of the afc ability across the board? This is way more than vision, but if you want to get better with your vision, some really simple rules, so every time we go back to a drill from the rest of the afternoon, I want you think about how do I do the drill? Better like what would be the outcome of all of that? Because a lot of us confused effort with expertise building and they're not the same thing ok there's a very delivered process to develop expertise you're using sports analogies and I am school because that connects with people that understand that I keep thinking in terms of my musicianship individually as learning my instrument and there's some things I can do like when I'm listening to music picture the cords even though I don't have the guitar in my hand and then as a team if you will how am I leading my worship band? How are we communicating and playing together being in the moment paying attention to each other there's sports and music totally different activities but same problem it's all the same yeah and being in musician in those of you I mean the same rules apply for anything artistic you wanna be a better photographer, you want to draw better, you want to be it all is the same thing so that's why I would highly recommend that you read the books because erickson didn't start off studying sports, he started off studying musicians on dh there are a few schools and one of the reasons I recommend the talent code but particularly is daniel coyle, who is the author of that book talks a lot about hotbeds of talent around the world, like there are a few music schools in the world that use a very specific, deliberate practice model and the the talent that comes out of them is amazing in sports. Most people familiar with jamaica creating, you know, this tiny island, creating some of the very best sprinters ever in history and a lot of them another example for for number of years, a lot of the top tennis players coming out of russia all came from the same school. It was very interesting about that school is when kids go there to play, they're not allowed to compete for, like, for probably three or four years, their first couple years, they're learning to move, they're learning to see their learning to breathe, and they're just practicing the basic strokes without any level of competition to create stress and poor performance. So, like I said, read the books because I really think that you'll find a lot of value in it as a musician, okay, because it's really it's the same process where guards, what you're trying to get out, okay, all right, any additional questions or anything coming in that you want me to answer before we move forward, you know, I just something from allie she's like this class is awesome, all in caps that was directly related. To the deliberate practice model so I do have a question I hope I phrase it properly and this is from stefania wanted to know what are some good um models in eyesight skills is that makes sense models in the eyesight skill and then they said any athlete to keep in mind oh, yeah fantastic. Um let me tell you my favorite athlete toe watch from a visual perspective great eyes. Roger federer um if you're not familiar with tennis, roger federer is in my opinion and I think based on his record the greatest tennis player in the history of the sport one of the most elegant movers ever in the history of the sport and also one of the best visual performers in really in history. Um and we were doing this little drill earlier, utilizing the letter ball right now I'm gonna give you a little sports stuff and I apologize if it's not your thing, but hopefully this is useful when a tennis player is playing at that level, right? Ah lot of terms male tennis player will be seen receiving serves that air coming in at one hundred twenty to one hundred thirty plus miles per hour and they're actually were coming out to meet that with a certain level of force and speed themselves so physiologically it is almost impossible to watch the ball all the way to the point of contact and so what you see most elite tennis players do because a racket is like a really big hand and if we can kind of predict where things going being catch with our hand when I got a really big hand I can look away so you watch a lot of professional tennis players and at the last moment right before they make contact their head comes up and they're not watching although their entire life they've been told watched the ball to contact we'll federer again probably the best ever actually took that lesson to heart and if you ever get a chance to watch him, you can get online and get pictures of him and what you'll typically see is instead of watching, he actually tilts his head and he tries to see the ball contact from behind and he's getting he's got this very interesting, especially forehand but he doesn't own both sides and it's all about making even better visual contact with the ball so he's one of my very favorite people toe watch just how he interacts you know in his sport fantastic yeah so hopefully that's ah that's a useful montalto trying to read the pen logo on that you know there's there's old there's old stories about ted williams, some baseball players who said, you know, at some point they could actually see the seams want a baseball that was travelling in the speed at which a like a nineteen ninety five mile an hour fastball from the time it leaves the pitcher's hand to the time across is a plate is measured in the hundreds of a second it's crazy fast on dh so they have about fifteen, one hundred fifty yeah point one five o seconds to the sea it and decide if they're going to swing on dh so yeah there's a lot of different little little things around that edgar martinez great hitter for the sale mirrors he did eye exercises every day. Yeah, another guy right now just it's interesting whose current in sports it does a lot of vision training um he's a wide receiver in the nfl named larry fitzgerald if you follow the fall of football at all fantastic receiver and I did not know this about him but I found out about three months ago someone sent me an article and his grandfather was one of the original what are called behavioral optometry stand on tom atrous that taught vision training on dso larry actually grew up learning eye exercises and I've got some cool video clips of him on the sidelines doing I drill so yeah there's there's um a lot of different models out there in sports around this, um any other questions at the moment for move for okay, all right now all of this deliberate practice stuff like I said, applies across the board your life, and you can I don't kind of all be tied up in one little phrase, which is this all right without a target really difficult game, okay? And I saw this one of the things I say this a lot because to me, this is so important, most people in they practice anything there's, no real targeting there's nothing that they're actually trying to achieve because we're going to come back to this energy thing when I go to the gym or when I stand up and go, you know what? I'm gonna work on my eyes today it is mohr energy demanding to go with a purpose than to just do something, but it is the engagement that occurs when I do something with purpose that actually creates the change that I'm looking for in the first place. So you guys remember me talking about plasticity, and I said plasticity is neither good nor bad, you're just habituated yourself to whatever you practice another way that this has been phrased that I've heard before, which I think is very funny because I have worked with a lot of soldiers and law enforcement, I teach shooting and some things like that. One of the phrases that we use when people are actually shooting a firearm is that there's no such thing as a miss, their only unintended targets. So that's kind of what I'm talking about with plasticity, right? I'm sitting at my computer all day, and I'm using my eyes in a certain way, I'm hitting a target, it may just be the wrong one, okay, so those air ah, some basics of, uh, deliberate practice. Now I'm going to show you another slide, and we're gonna start moving forward into some additional exercises were kind of breathing a little bit, but the number one thing I want you guys to be aware of is what happens when our body starts to freak out because this is going to show up when you do the vision exercises if you get stressed when you're doing any kind of movement. S so how many of you guys are familiar with that kind of, uh, you know, that kind of posture? You seen that before, right? You ever had that experience where you go to open the door and you don't know someone's there and they're suddenly there and they pop up, we're taking the garbage can out at night and you roll it out to the street and the cat suddenly jumps out of the bushes beside you when you startle well, that the startle reflex is a reflex that's hardwired into the human body, and it is a survival reflex, it's literally the fastest thing that we can do to get our hands up in front of something that's coming at us but what's interesting is that startle is related to fear and anxiety, and so whenever we begin doing something that's physically hard, the standard response that we tend to see in people is a mild startle response. So think about if you've ever been working out at the gym or you watch someone and they're, you know, they're doing an overhead press, they look pretty good and they start to get fatigued. What is their body start to do? They start to do this kind of stuff, right? So what we say is they're two different movements in the body flexion and abduction, which basically means everything bins in comes to the middle. All right, that's, what flexion and abduction means everything bends and comes in the middle when you do envision exercises or if you do another class with me and we're doing something hard with your head neck, were doing balance exercises or were doing strength work or running the number one thing that I'm looking for, and this is what I'm telling you as a coach so that you could give yourself feedback the number one thing I am looking for is are you beginning to shrink? Are you getting tight? Are you coming together because that is an indication that we're over stressing your brain someone clear with that so in every vision exercise that we've done so far at least one of you as it's gotten more stressful it started to do this has starts come forward shoulders come up everything turns in so it's subtle but it's something that you want to be watching for all the time they were okay with that so like I said, the main reason I put this particular slide in here is this relates back to the deliberate practice model if you need a place to start with regards to getting feedback or giving yourself feedback about how you're performing anything if you see yourself going from nice tall, comfortable posture to get small get tight you know that your brain is getting too stressed out that clear all right that's going to be like I said feedback thing number one any questions about that he's thinking I'm seeing in more than just like exercise there's all sorts of pieces of life where this is an indicator of stressed out intimidating about everything about every bad conversation you've ever had oh I don't want to go through this yeah this is the standard movement right? So it's ah it's just a progression of a standard survival response so the reason that I'm bringing that up is in this position. Do you think you breathe? Well? No. Now, most people, when they get scared, they actually catch a quick breath and hold the breath. You can kind of brace up, so we know that this position is not going to be ideal for fueling our brain. Sure, right, so what we're gonna do is, as we do, our vision work, we're gonna make sure that we don't get in this position. But we're also going to take, uh, we'll take a step back, and we're going to make sure that we've got good fuel. So I want to spend a little bit of time talking about breathing before we do any more vision exercises.

Class Description


If you find yourself squinting at your computer monitor, frequently updating your glasses prescription, or suffering from headaches, this course will help you improve your vision by retraining your brain to better communicate with your eyes.

Dr. Eric Cobb, creator of the Vision Gym, will explain how many vision issues are caused by miscommunication between your eyes and your brain. You’ll learn customizable strategies and exercises that target and improve your specific vision issues. From self-massage to isometric exercises to simple eye chart assessments, you’ll gain an eyesight improvement toolbox that you can implement anywhere and at any time.

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