First practice these exercises while you are still. Then, practice while you are moving.

Convergence	Bring on object at arms length. Then keep focusing and bring the object in toward bridge of nose until you start seeing double. Challenge yourself to get the object as close as possible.
Near and Far	Hold an object at arms length. Focus on an object that is 20-50 feet away. Continually shift your focus between the near and far objects.
Head Still; Eyes Move	Thumb moves out and back, with the head still. Your eyes move to track the object. track. Right, left, down, up, diagonals
Rapid Head Movements	Position your two thumbs as far apart as possible. Move your head rapidly between your two thumbs and refocus. Horizontal. Vertical. Diagonals.
Head Moves. Eyes Stay Fixed on a Point	Thumb still in the center. Head moves in each direction while always focusing on the thumb. 8 directions.
Head and Target Move Together	Thumb and head move together. Thumb and nose connected. 8 directions
Tracking while moving