Episode 16: Input vs. Output - Selecting Better Input Improves Performance

We explore how the nervous system processes sensory inputs and turns it into movement, and how targeted changes to those inputs can affect performance. Follow along as we discuss assessments and training approaches involving vision, vestibular function, proprioception, attention, and context.Key topicsHow sensory input influences movement and performanceWhy vision, vestibular function, and proprioception are common assessment areasHow attention, thoughts, and environmental cues can affect performanceHow assessments help practitioners choose targeted drillsWhy the right exercise, dosage, and progression matterTimestamps00:39 Welcome and introducing input and output03:27 How the nervous system interprets sensory information05:00 Assessing vision, vestibular function, and proprioception11:40 Using assessments to find inputs that affect performance and build resilience19:17 Making visual skills relevant to performance21:14 Using targeted input to influence movement over time22:37 Why addressing the nervous system may be more efficient than repeating a skillResources & LinksWant to shift input? Try a drill from our YouTube Channel.Connect with usYuka-IG: @levelupneuroNikki-IG: @bybee_nikkiSign up for newsletters for updates on courses and resources Transformation NewsletterLevelUp Newsletter

In this episode we break down why BOSU balls and foam pads are not the best tools for improving balance, ankle proprioception, or athletic stability. There's a difference between training on unstable surfaces and training for the actual demands of performance, and we share examples from dancers, gymnasts, and other movers. Yuka walks through a study on ankle proprioception and unstable surfaces, while Nikki adds practical coaching context from dance training and foot tripod mechanics. Together, we clarify that balance work should match the environment and task the athlete actually needs to perform.Key TopicsWhy BOSU balls often train a different balance strategy than the oneathlete actually needWhen the floor is unstable, the nervous system reweights balance inputs away from the ankle and toward other strategiesYuka shares her preferred ankle stability drillNikki emphasizes tripod foot contact at the heel, first metatarsal, and fifth metatarsal as the foundation for force and stabilityA practical takeaway that training should match the surfaceTimestamps0:00 Cold open and welcome to Performance Rewired0:38 Why we don’t use BOSU balls: What to expect from the episode5:05 Why head movement matters for improving balance6:30 - The study: Ankle proprioception is not targeted by exercises on an unstable surface14:10 Why force production is not enhanced on BOSU or foam and a drill you can do instead19:37 Managing the tripod of the foot, the sensory pronation drill, and closing thoughtsResources & LinksAnkle proprioception is not targeted by exercises on an unstable surfaceSensory Pronation DrillConnect with usYuka-IG: @levelupneuroNikki-IG: @bybee_nikkiFor practical drills and movement strategies, check out our YouTube Channel.Sign up for newsletters for updates on courses and resources Transformation NewsletterLevelUp Newsletter

We explore what resilience means in elite performance and how small movement patterns can reveal opportunities to build capacity. We discuss why resilience involves both the body and the mind, from adapting to physical challenges to staying open to feedback and unexpected changes.Key topicsIn this episode, we discuss how resilience can help athletes and artists perform at higher level, even when conditions or physical patterns aren’t ideal.Why examining subtle movement patterns can help identify opportunities for growth, rather than labeling movement as simply good or bad.How elite performers can still have small deficits or “glitches” in their systems, and how addressing the right one may improve performance.How movement analysis can be mistaken for criticism, and why curiosity and openness to feedback can help performers make progress.How sticking to the same routines, locations, or equipment can limit adaptability when competition conditions change.Building resilience through safe, intentional disruptions in practice or interrupting a familiar routine.Techniques for nervous system regulationTimestamps00:00 - Opening the conversation and introducing resilience03:16 - Why resilience matters in performance04:14 - Looking at movement patterns, not just facial expression05:21 - Finding the small challenge that could build capacity06:22 - Visual, vestibular, and movement-system inputs09:40 - Usain Bolt as an example in a discussion of physical resilience12:38 - Why elite performers may still have areas to explore15:38 - Simone Biles, pressure, and performance challenges17:38 - Breaking down movement without labeling it good or bad20:33 - Resilience in viewpoint and openness to feedback21:20 - Why top performers are willing to show where they’re struggling24:12 - Flexibility, plasticity, and getting out of a fixed routine26:31 - Practicing resilience through intentional disruption27:24 - The horse example: safely building tolerance for unexpected events29:27 - Practical ideas: changing practice positions and using a breath reset30:12 - Frontal-lobe training and focus31:32 - How physical and mental inputs shape performanceResources and LinksPhysiological sigh demonstration videoConnect with usYuka-IG: @levelupneuroNikki-IG: @bybee_nikkiFor practical drills and movement strategies, check out our YouTube Channel.Sign up for newsletters for updates on courses and resources Transformation NewsletterLevelUp Newsletter

In Episode 13 we dig into the difference between static vision and the kind of visual control athletes actually need in motion. We focus on how vision, vestibular input, and body position affect spotting, turning, landing, and overall performance in dance and gymnastics. In this episode, we also share a practical drill progression for training visual acuity under movement, plus a few real-world coaching observations from the studio and the gym.Key topics20/20 vision only measures static acuityWhy motion changes what your eyes can doSigns vision may be limiting performancePlyometrics as a cross-training lesson in force and foot contactWhy a nervous system approach can outperform biomechanical cueingVision, vestibular, and proprioception have a hierarchyA simple drill to assess and train dynamic visual acuityTime stamps00:00 - Introduction02:28 - Life updates04:37 - Ballet jumps, thuds, and why foot stiffness matters06:11 - Applying plyometrics to a gymnast’s switch leap07:15 - Why 20/20 vision does not explain performance vision07:32 - What static visual acuity actually measures09:01 - Spotting, tumbling, and why movement changes vision10:23 - Testing static acuity beyond the standard eye exam11:52 - Head, neck, and shoulder position affecting vision14:25 - Why dynamic acuity matters for athletes in motion15:46 - Signs the nervous system is not getting enough visual data17:09 - Fake spotting, dizziness, headaches, and inconsistent skills20:17 - Athletes may not notice their vision is bouncing or blurry21:13 - Introducing the VOR drill for visual training22:14 - How to dose the drill and reassess performance23:10 - Progressing the drill into sport specific positions24:27 - Building resilience with unfamiliar body positions25:25 - Why dancers need real spotting practice, not just cues27:42 - Why visual training improved turns faster than biomechanics29:20 - The vision, vestibular, proprioception hierarchy30:18 - Closing takeaways and why better visual input supports movementA drill to try at homeDynamic VisualAcuityGoal: Keep a target clear, edges of image pristinewhile gently moving your headside to side.Drill demoTry the drill in positions that resemble your sport, not just standing.oReassess a skill like turning, jumping, or spotting after the drillIf you coach dancers or gymnasts, consider training visual skills directly insteadof relying only on biomechanical cuesConnect with usYuka-IG: @levelupneuroNikki-IG: @bybee_nikkiFor practical drills and movement strategies, check out our YouTube Channel.Sign up for newsletters for updates on courses and resources Transformation NewsletterLevelUp Newsletter

In this episode, we are breaking down some reflex systems that quietly shape balance, spotting, and rotational control in dance and gymnastics. The focus is on how the vestibular, visual, and proprioceptive systems work together, and why performance issues like chin drop, bobblehead movement, and unstable turns may be tied to reflexive responses rather than just technique. This glimpse into the neural is especially useful for coaches and athletes who want a more complete view of rotation, head control, and why some movement problems do not respond to the usual biomechanical cues. It also includes practical signs to look for in training and a few ways to think about neck and sensory system prep differently.Key topics• In this episode, we discuss why balance depends on three inputs - vision, somatosensory or proprioceptive input, and the vestibular system.• This is also a dive into the vestibulospinal reflex, the vestibulo-ocular reflex, the vestibulocollic reflex, and the cervical colic reflex as key systems behind upright posture, gaze stability, and head control.• Nikki shares how dropping the chin in pirouettes can be a reflexive safety response, not just a technical error.• Yuka explains how the vestibulo-ocular reflex helps keep the eyes stable during spotting in flips, turns, and spins.• We describe the vestibulocollic reflex as a major factor in keeping the head upright during running, vaulting, and other high-speed movement tasks.• Yuka shares the cervical colic reflex as a proprioceptive system driven by the neck muscles, especially the suboccipital muscles, which are extremely sensitive to motion.• They point out common clues in dancers and gymnasts, including chin tucking, head tilting, excess neck tension, trouble spotting, and unstable head position.• Both hosts emphasize that these reflexes are trainable and worth assessing in high-performance athletes.Timestamps03:24 - Why rotational athletes need head stability and gaze control04:49 - These reflexes are trainable capabilities, not just fixed traits 10:30 - Balance is built from vision, proprioception, and vestibular input 11:27 - Vestibulospinal reflex and why it helps keep you upright 11:52 - Vestibulo-ocular reflex and how it supports spotting12:18 - Vestibulocollic reflex and keeping the head stable in motion 13:31 - Reflexes as automatic safety systems, not technique problems16:12 - Nikki’s own gaze stabilization changes after VCR work17:24 - How the VOR supports spotting and rotational performance20:10 - Why ankle stability can have a vestibular component22:45 - The vestibulocollic reflex and how it supports head control24:28 - What a bobblehead head pattern can signal in athletes26:09 - Vestibulospinal reflex and trunk support during balance 29:10 - Cervicocollic reflex, neck proprioception, and head control32:44 - How these reflexes show up in dancers and gymnasts34:07 - Signs an athlete may need reflex tuning37:14 - Spotting drills, chin drop, and early signs in turn training41:00 - Why better reflex function improves safety and performance41:17 - Closing thoughtsResources and linksConnect with us:Yuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)For practical drills and movement strategies, check out the Performance Rewired YouTube channel.Subscribe to our newsletters:Yuka: LevelUp NewsletterNikki: Transformational Newsletter

In this episode, we unpack common coaching cues that sound helpful in dance and gymnastics but can create confusion, tension, and even body-related insecurity. We discuss how the nervous system prioritizes safety over performance, and how that changes the way corrections could be given. When we replace vague or body-part-heavy cues with clearer, more effective language that supports learning without increasing threat, we get better results.Key topicsThis episode was inspired by a post by Shane Wuerthner @athletistry. We explore corrections that dancers and gymnasts hear constantly but may not understand, and why that gap matters for performance and confidence.We explain why “performance comes after safety” and how the nervous system will always choose stability over compliance with a cue.You’ll hear a break down the problems with cues like “tuck your butt,” including how they can create extra tension in the pelvis and make students feel like their bodies are wrong.The problem with the common “ribs in” correction and why rib-cage cues often fail when the athlete does not have enough proprioceptive awareness of the area or has to manage respiration and spinal position at the same time.We contrast internal-body cues with external-focus imagery, using examples like “monster mouth” for rib alignment and tape imagery for handstand shape.There is also an explanation why “lower your shoulders” can be frustrating, especially when the athlete is already trying to manage arm position, neck tension, and shoulder-rib spacing.We dig into the problem with naming muscles or anatomy that the athlete does not understand, such as “use your lats,” “pull up your quads,” or “connect your hamstrings to your sit bones.”Nikki emphasizes that a lot of these cues can trigger anxiety, scanning, and maladaptive perfectionism, especially in dancers who already feel pressure to monitor every detail.We unpack the cue “lift from under the leg” and explain why joint position, pelvicavailability, and internal rotation matter more than simply trying to grip or force a muscle action.Conclusion is that by stepping back to a whole-body lens, arguing that many visible compensations are the result of the nervous system trying to preserve control, propulsion, and safety.Timestamps00:00 - Cold open and start of the conversation00:06 - What the episode is about: unhelpful studio cues00:48 - Yuka’s Tahoe trip and summer travel update01:41 - Nikki’s summer, Yellowstone, and Boston plans02:36 - Inspired by a post asking which corrections people hear but do not understand03:47 - Why unclear cues can create insecurity and nervous system threat04:54 - Safety first: the nervous system will choose security over performance06:39 - The first major example: “tuck your butt”08:02 - How tucking can increase pelvic tension instead of helping alignment09:24 - Why body-focused corrections can feel like criticism of the athlete’s body10:51 - The issue with “ribs in” and why rib awareness is so limited12:43 - External-focus cues and the “monster mouth” example13:49 - Why playful language helps learning and lowers threat14:36 - Breath, autonomic function, and how respiration changes patterns15:47 - Gymnastics crossover: ribs in during handstands17:01 - “Lower your shoulders” when the shoulders are already low18:55 - The exhausting cycle of “shoulders down” versus “relax”19:15 - The problem with naming muscles and anatomy students do not know21:10 - How piecemeal corrections can create anxiety and over-monitoring23:47 - “Connect your hamstrings to your sit bones” and why squeeze is a bad cue24:40 - Why “squeeze more” often leads to too much tension and confusion26:11 - “Lift from under the leg” and why the cue feels impossible27:39 - Why 90 degrees is where compression and restriction often show up28:36 - Training length under load instead of just passive stretching29:34 - Why pelvic internal rotation matters in higher leg lines30:33 - Clarifying devloppé mechanics and the role of the pelvis31:30 - Sacral mutation and counternutation as part of available movement32:28 - Joint position first, muscle engagement second35:03 - Developing control and stability at end range, not just height37:46 - Whole-organism thinking: the athlete is not separate body parts38:45 - Example of a dancer swinging the arm for pirouette propulsion39:41 - Better foot contact and ground reaction force as the real solution40:24 - Closing thoughts, performance comes first with safety, we’re a whole organism and we’re not pieces and we’re not body parts, the brain rewards safety.Resources and linksConnect with us:Yuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)For practical drills and movement strategies, check out the Performance Rewired YouTube channel. Subscribe to our newsletters:Yuka: LevelUp NewsletterNikki: Transformational Newsletter

Discover how neural inputs, safety mechanisms, and sensory feedback influence corrections in dance and gymnastics, and learn practical strategies to optimize performance by rewiring the brain and body.Key TopicsThe role of corrections in dance and gymnastics and how they affect performanceWhy some athletes need fewer corrections due to neural safety and neural inputHow safety mechanisms, like eye convergence and body awareness, influence movement correctionThe importance of neural wiring and sensory input for efficient, fluid movementExternal focus techniques, imagery, and environment adjustments to enhance learningThe significance of body-wide interconnectedness, including foot and hand neural couplingPractical drills to improve foot awareness, alignment, and sensory feedbackUnderstanding foot anatomy, the 'tripod' concept, and implications for aesthetic and functional movementStrategies for managing tension, absorption, and safety in landings and complex skillsTimestamps00:00 - Introduction to corrections and their intrinsic role in dance and gymnastics00:32 - Life updates 01:03 - The core reason behind corrections: neural safety and the body's protective mechanisms01:54 - How body structure influences correction needs and performance03:19 - The impact of safety on movement, including eye convergence and neural wiring04:30 - The path of least resistance in movement and how neural input shapes correction05:27 - Why deep neural rewiring is essential for optimal performance06:49 - Common movement resistance caused by neural safety zones07:45 - How safety behaviors, like closing eyes or avoiding corrections, develop09:44 - Cognitive reserves and their impact on reflexive versus voluntary movement11:09 - The significance of accurate sensory input from the feet for safety and performance12:38 - How neural disconnection affects balance, alignment, and movement quality14:18 - The importance of absorption in landings and how to train for softer, safer landings17:15 - The complexity of foot anatomy and its critical role in movement18:40 - The sensory and motor homunculi: why our feet occupy significant brain space20:30 - Practical drills for enhancing foot awareness and proprioception22:11 - The interconnectedness of body parts: neural coupling from hands to feet25:30 - Addressing foot and ankle position for better aesthetics and function27:15 - External focus and imagery to improve foot lines and ankle control31:53 - Drills for strengthening the 'tripod' foot and foot mobility33:10 - The influence of footwear, sensory feedback, and wearing shoes on movement36:25 - How to assess and enhance foot and sensory awareness in practice37:20 - Final thoughts and resources for improving neural safety and correction strategies.Connect with usYuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)Subscribe to our newsletters for updates on courses and resources:Yuka: LevelUp NewsletterNikki: Transformation NewsletterFor practical drills and movement strategies, check out our YouTube Channel.

In this episode, we explore the often overlooked importance of foot function in dance and gymnastics, emphasizing sensory feedback, biomechanics, and training techniques to improve connection to the ground. Whether you're a performer or coach, gain insights on how foot awareness can transform movement quality and safety.Key TopicsThe feet as primary sensory tools critical for safety and movement controlThe feedback loop between feet and brain: How sensory input influences gait, posture, and powerThe anatomy of the foot: 26 bones, joints, muscles, and its complexityThe concept of the tripod foot: Its shape, significance, and how proper contact points enhance controlHow to recognize and correct improper foot engagement in dancers and gymnastsThe impact of footwear and technique on foot sensory input and functionConnection between foot alignment and overall body posture, with practical exercisesInterrelationship between hands, feet known as interlimb neural couplingDrills to improve proprioception and internal rotation via sensory feedbackThe importance of barefoot training and reducing compressive footwear for better foot healthTips for assessing and enhancing foot sensation in daily and training routinesTimestamps00:00  - Introduction: The importance of foot awareness in movement00:42 - How the feet influence posture, safety, and performance03:35 - Exploring the main focus: foot feedback loop and biomechanical control05:07 - Recognizing momentum generation through the foot: lurching vs tripod grounding06:31 - Aesthetic considerations in gymnastics and the importance of foot points08:48 - Defining the tripod foot: contact points and misconceptions in training11:13 - Using the tripod concept to improve ground engagement and reduce tension12:10 - Sensory input, safety, and the brain's representation of the feet14:18 - The importance of landing softly and absorbing shock effectively17:15 - The anatomy of the foot: bones, joints, and neural significance19:00 - The brain's sensory prioritization of the feet and implications for training20:30 - Sensory exercises and the connection to movement accuracy, especially on beam23:31 - Interlimb neural coupling: how hand exercises can benefit foot mobility27:47 - Body structure influences on foot positioning and movement range30:16 - Techniques for increasing range of motion: foot twists and internal rotation drills33:15 - The benefits of barefoot training for sensory feedback and better function35:56 - Practical assessments: testing sensation, proprioception, and encouraging awareness36:50 - Final tips: Reducing footwear's compressive effects and enhancing sensory input37:20 - Closing remarks and resourcesResources & Links:Heel exercises to increase plantar flexion (pointed feet)Connect with usYuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)Performance Rewired YouTubeSubscribe to our newsletters:Yuka: LevelUp NewsletterNikki: Transformational Newsletter

In this episode, we talk about the perception of neuro training as brain ‘tricks’ and discuss how it's a process and approach that creates changes in the brain to improve physical performance for the long-run. We share recent experiences from workshops and clinics and the process behind designing and refining programs for groups and individuals.Key topicsWhy neuro training should be part of the beginning of every movement sessionTranslating workshop “tricks” into long-term training How an Assess - Reassess process helps athletes track what actually worksIndividualized protocols and why some athletes respond differentlyUsing neuro training as a warm-up for the nervous system, not just the musclesPain, safety, and how the brain can create protective responses that inhibit movementTimestamps1:20 - How Nikki creates accountability for dancers in her workshops02:08 - We’re rewiring the brain in order to create changes in how it drives movement, not doing a series of brain “tricks”05:35 - The Assess - Reassess process as a method to select drills, and how to reinforce the learning process with athletes, dancers and coaches07:37 - The benefit of coaches and instructors understanding the approach and process09:05 - Why neurotraining works best when integrated into daily practice, classes or rehearsals09:53 - The process of introducing and adjusting drills in group settings11:20 - How body position plays a role in the outcome of a drill and the importance of gradually introducing complexity13:13 - How a simple positional change could create a negative or positive result from a drill14:30 - Challenges of introducing neuro training to a group that will respond to drills differently 15:47 - The power of individualized protocols and the optimal frequency for the best results16:25 - An example of neuro training improving a professional athlete’s performance and longevity19:20 - Why warming up and performance improvements benefit from solutions beyond solely biomechanical ones 20:40 - Pain as a protective response from the brain, and how a single neuro drill provided relief from knee pain23:11 - Benefits of preparing both the physical tissues and brain areas that regulate movement and muscle tone 26:50 - Why neuro training warm-up protocols can be more efficient than traditional warm-ups 27:30 - A case study of a dancer with difficulty spotting and how biomechanical instructions or adjustments alone may be insufficient28:40 - Closing thoughtsResources & LinksConnect with usYuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)Performance Rewired YouTubeSubscribe to our newslettersYuka: LevelUp NewsletterNikki: Transformational Newsletter

In this episode of Performance Rewired, we dive into the essential role of proprioception in athletic and artistic performance, exploring how elite performers might still have gaps in their sensory awareness and how to optimize this critical system. We share insights from our coaching experiences as well as practical exercises to improve proprioceptive capacity.Key Topics:The importance of having high-levels of proprioceptive awareness for elite athletes, dancers, and gymnastsHow injuries and repetitive patterns can limit proprioceptive acuityExercises to enhance proprioceptive awareness, including two-point discrimination and graphesthesiaThe impacts of sensory reweighting, like an overreliance on visual inputs to understand where you are in spaceThe role of sensory mapping in injury recovery and movementTimestamps:00:00 - Introduction to proprioception and its relevance for performance00:27 - Common misconceptions about elite proprioception levels01:23 - Life updates03:54 - Observations from coaching diverse groups and managing threshold points in the course of a class04:51 - How having a neural lens aids in calibrating performance level changes during a class08:39 - The hierarchy of systems that drive movement and where proprioception falls in that hierarchy09:10 - Proprioception defined09:44 - Why high performers need high-definition 3D brain-body maps10:02 - How injuries and repetitive patterns can lead to gaps in proprioceptive maps11:00 - Clues pointing to proprioceptive deficits and cases of intentionally ignoring informationfrom the limbs13:17 - Sensory reweighting: Reliance on proprioceptive information vs visual and vestibular inputs15:37 - Effects of mirror reliance and visual dependence in artistic movement17:19 - Using resistance bands to enhance body awareness19:26 - Assessing proprioception through two-point discrimination22:02 - Graphesthesia and sensory exercises for performance, pain and injury recovery26:30 - The importance and performance impacts of being able to feel all varieties of sensations on the skin27:40 - Looking at foam rolling or massage guns as sources of sensory inputs to create a different output (a change to muscular tone or function)29:15 - Practical tips: self-massage, brushing, and other sensory strategies before movementConnect with usYuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)Performance Rewired YouTubeSubscribe to our newsletters:Yuka: LevelUp NewsletterNikki: Transformational Newsletter