why visual training, including juggling, can be a secret weapon in elite sports

Much of the pre-series attention on the 2025 British and Irish Lions tour of Australia has been on injuries, player omissions and personal rivalries.

One of those rivalries involves the Australian sensation Joseph-Akuso Suaalii facing Lions centre player, Sione Tuipulotu, with whom he had a fiery encounter in a match last year.

Suaalii only switched codes from rugby league to rugby union in 2023 and has just five international caps to his name. But despite his lack of union experience, he has been catching attention lately for more than just his powerful runs and physicality. In recent weeks, Suaalii’s unusual pre-match warm-up has also sparked curiosity, most notably, his use of juggling and peripheral awareness drills to prepare his visual system.

For many spectators, seeing a player showing off their juggling skills is more suited to a circus performance than international rugby. But there is science behind his bizarre approach. This preparation could be giving him an edge the Lions should fear.

Growing evidence

Visual performance in elite sport remains an under-applied area of sport science, yet the evidence for its effectiveness is growing.

My own research has found that a county cricket team which underwent six weeks of visual training improved their basic cricket skills more than a control group which did extra cricket skills exercises. This demonstrates that we need to be looking beyond the confines of the sport itself to bring about maximal performance.

Visual skill in sport is about more than just 20/20 vision. Each sport has its own specific demands, and rugby requires skills such as peripheral awareness, depth perception, rapid eye movement, reaction speed, dynamic visual acuity and eye-body coordination.

Combining these visual skills will allow the most accurate information to be sent to the brain for processing – helping players to make the best decisions, even under intense pressure and high levels of fatigue.

By using exercises such as juggling, Suaalii is training several of these visual skills at once. Juggling requires excellent eye-body coordination, the use of the peripheral system and reaction speed. These are all skills which are also used in rugby for catching high balls kicked by opponents, reading attacking threats and spotting the movement of teammates and opposition players.

Juggling has also been shown to bring about positive structural changes in the human brain – particularly in areas linked to processing visual information – and integrating this with motor control.

This demonstrates that this relatively simple exercise can lead to improvements not only in the eyes, but also the brain. In rugby, the visual array will be constantly changing. A shift in the defensive line, a looping support run, a player slightly slow to recover from a ruck, or a spiralling high kick – the ability to spot, process and respond to these visual cues can be the difference between success and failure.

Suaalii is by no means the first rugby player to train his visual system. Former coach Clive Woodward famously brought in a visual performance coach to work with the England team – and they went on to win the 2003 Rugby World Cup.

I also worked with the Harlequins rugby team in the English Premiership as a visual performance coach. We won three trophies in my first three seasons with the team, which is known for free flowing, creative play. This style of play places extremely high demands on the players’ visual systems.

Lions test series

So what particular visual skills can you look out for over this Lions test series and how might they impact the outcome?

When defending close to their own try line, players should be scanning across the width of the pitch to ensure that they do not become outnumbered on either side of the field. Conversely, the attackers should be making rapid scans to quickly identify any mismatch (for example, a slow front row forward versus a swift and agile winger) they can take advantage of.

In these situations, players can often focus too much on the ball, allowing opposition players to craftily reposition themselves unseen. The best players will, wherever possible, be looking at everything, everywhere, all at once, improving their spatial awareness and enabling them to maintain an overview of the game in their minds.

To catch a kicked spiralling highball, a fullback or winger needs exceptional tracking ability and depth perception. Players in this situation are sometimes let down by “convergence issues”, where as the eyes track an object moving towards them, they can drift outwards or become misaligned. This can cause players to mistime their jump, or for the ball to hit their chest before being caught, wasting vital milliseconds. Training these convergence issues has been shown to bring about improvements in sports performance.

As a scrum-half is collecting the ball from a breakdown, they need quickly to scan the positions of teammates on either side of them, and be aware of the depth of the defensive line. Having this visual information will lead to better decisions and creating faster attacking opportunities.

A crunching tackle may seem like a purely strength-based skill. But to ensure it is both perfectly timed and legal, a defender must perfectly anticipate the speed and direction of the oncoming player. They can then use this information to precisely position their own body to impart their full momentum, while using their reaction speed to make last-second adjustments to ensure they do not put their opponent in danger.

Subtle visual advantages, honed through practice, can influence these moments. During this test series, they may well be the difference between winning and losing. Suaalii’s juggling may seem better suited to the circus, but it could be the secret weapon Australia need to secure the series.