Performance Rewired

Inthis 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

Discover how neuro performance training can enhance athletic and dance performance, prolong careers, and optimize movement efficiency. This episode explores the integration of neuro training into high-performance routines, emphasizing the importance of training the brain and nervous system alongside physical strength.In this episodeThe hierarchy of movement: Why the brain's input (visual, vestibular, sensory systems) governs muscle functionHow neuro training acts as the software for the body's hardware, optimizing movement and performanceThe significance of neuro training for high-level athletes, dancers, and performers aiming for that extra 1% boostWays to incorporate neuro drills into daily routines, training sessions, and pre-performance routinesThe role of neuro training in reducing tension, unraveling compensations, and preventing injury or plateauUnderstanding the nervous system’s role in pain, tension, and movement limitationsHow neuro training enhances resilience and adaptability to high stress and demanding environmentsCase examples: Olympic athletes, dancers, and even horses benefiting from resilience-building neuro protocolsPractical tips on assessing nervous system thresholds and customizing neuro interventionsTimestamps00:00 - Introduction: How neuro training fits into high performance and why it matters00:17 - The hierarchy of biomechanics: inputs controlling muscle function00:47 - Neuro training as the brain's software, enhancing the body's hardware01:30 - Benefits for elite athletes and dancers: performance edge and career longevity02:45 - How neuro training can reduce tension and undo compensations03:36 - Addressing nervous system regulation in movement and performance04:04 - Why high performers plateau and how neuro training offers a solution05:04 - Integrating neuro drills into busy training routines and pre-performance warm-ups07:19 - The importance of resilience and managing high-stress environments08:14 - Understanding pain and tension as signals from the brain, not just biomechanics09:03 - The power of neurotraining to improve force generation and movement control10:11 - Case example: Adding neuro drills to already intense routines for measurable gains11:21 - The emerging science supporting neuro performance training in sports and dance12:26 - How to assess nervous system readiness and determine low thresholds for stress13:15 - Case studies from athletes and performers: managing stress, tension, and fatigue14:42 - Tension as a sign of nervous system overload and how neuro training resets it15:52 - The role of the nervous system in safety, survival, and movement restrictions16:23 - How neuro training can unlock hidden potential by calming protective responses17:47 - The misconception of pain and injury—pain as a brain-protective response18:50 - Building resilience through neuro protocols: high stress, high performance environments19:40 - Practical ways to incorporate neuro drills during training or in daily life20:42 - How enhanced sensory input improves force production and movement efficiency22:29 - The significance of visual convergence and neuro-ergonomic exercises23:54 - Simple neuro drills for athletes: between sets, pre-performance, or as part of a warm-up25:19 - Scaffolding neuro training into existing routines: eye drills, vestibular exercises, etc.26:50 - Recognizing signs of nervous system fatigue and thresholds for neuro intervention27:47 - The importance of resilience in managing stress, fatigue, and unpredictability28:41 - Low threshold indicators: pain, instability, inconsistent movement patterns29:16 - Resilience as adaptability and how neuro training enhances it30:16 - Recognizing when neuro training can shift nervous system responses for better performance31:11 - A horse’s resilience training: chaos and calm through neuro protocols Instagram: @TotalHorseMethod33:00 - Wrapping up: Evolving high-performance training by focusing on brain and nervous system33:23 - Final thoughts: Engage the brain purposefully, train what matters, and optimize your movementConnect with us:Yuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)Performance Rewired YouTubeSubscribe to our newsletters:Yuka: LevelUp NewsletterNikki: Transformational Newsletter

Discover why the vestibular system, a crucial set of organs in the inner ear, can significantly impact athletic performance, balance, and movement. Learn how fine-tuning this system can lead to rapid improvements in stability, flexibility, and overall coordination, as well as reduce spinal tension.In this episode:The role of the vestibular system in balancing and spatial orientationHow vestibular dysfunction affects elite athletes and dancersSimple tests and drills to assess and enhance vestibular functionThe misconception of BOSU balls as proprioceptive toolsRelationship between vestibular health, postural tension, and movement qualityCase studies demonstrating quick progress with targeted vestibular trainingTimestamps:00:00 - Introduction to the powerful vestibular system01:53 - The importance of understanding vestibular health for performers02:22 - How the inner ear regulates balance and spatial relationships03:07 - The impact of vestibular dysfunction in elite athletes04:17 - Common signs of vestibular system issues and their effects05:09 - What is the vestibular system and how does it work?08:18 - The vestibulo-ocular reflex and its importance for focus during movement09:12 - How delayed reactions reveal vestibular deficiencies10:06 - Rapid and effective training methods for the vestibular system11:43 - The connection between balance, eye focus, and performance13:06 - How vestibular assessments help guide training, especially in young athletes14:46 - The significance of reflexes in movement and performance16:00 - Common signs of vestibular dysfunction in gymnasts and dancers17:41 - Practical examples of vestibular influence on flexibility and strength19:11 - The impact of vestibular training on spinal tension and movement range22:37 - Success stories of rapid adaptation through vestibular rehab25:09 - Functional movements to train the vestibular system effectively27:45 - Signs of vestibular issues in gait and posture29:21 - Using Romberg’s test as an assessment tool32:21 - The importance of moving the head and eyes during balance training33:17 - The essential role of vestibular skills in everyday movement and athletic performanceResources & Links:The Vestibular System: Your Body’s Secret Weapon - Yuka’s clinic on the vestibular systemRomberg’s Test Demo VOR (Vestibulo-oculo Reflex) DemoConnect with the Hosts:Yuka - IG: @levelupneuroNikki - IG: @bybee_nikki

In this episode, we explore how visual skills, particularly convergence, impact movement,  performance, and injury prevention in dance and athletics. You’ll find practical insights into  diagnosing convergence issues and techniques to improve visual capacity for better performance. Main Topics:The role of convergence in movement and performance How to self-assess convergence skills Insight into optimizing visual input for better balance, movement, and injury preventionThe impact of visual system efficiency on sports like gymnastics and dancePractical exercises to enhance convergence and visual awareness In this episode: How convergence influences depth judgment, balance, and coordinationCommon signs of convergence issues Case examples of athletes with convergence deficiencies and their effects on performanceThe relationship between eye health, tension, and movement safety Timestamps: 00:00 - The influence of eye convergence on movement 02:30 - Prevalence of convergence insufficiency among children and adults 04:10 - Case study: Traumatic brain injury and convergence challenges 06:47 - How convergence impacts depth perception and spatial awareness 09:00 - Examples from gymnastics and sports illustrating visual system importance 12:14 - Personal experiences with eye dominance and depth perception issues 15:07 - How visual input drives movement safety and efficiency in dance and sports 17:38 - The importance of convergence training in improving athletic performance22:22 - Signs of visual fatigue linked to injury risk and mental blocks 25:07 - Why train your visual system for optimal movement and safety 26:50 - Quick self-assessment for convergence capabilities 28:31 - Practical exercises to improve convergence and visual coordination 30:18 - Final thoughts: vision as a critical, trainable component of performance Resources & Links: A Basic Convergence Exercise: Pencil Push Ups Connect with Yuka & Nikki: IG: @bybee_nikki IG: @levelupneuro Join our newsletters: LevelUp Newsletter Elevated Performance Newsletter

Discover how your eyes influence movement, performance, and overall physical health. This episode explores the deep connection between vision and motor skills, providing practical insights into improving visual skills for athletes and movers alike.Key topicsThe critical role of vision in motor development and movement efficiencyHow early eye tracking (smooth pursuit) influences locomotionThe connection between eye health, movement, and neck painAssessment tools for visual system deficiencies impacting performancePractical drills to enhance visual skills such as smooth pursuit, saccades, and accommodationThe impact of visual training on athletic reflexes, balance, and confidenceReweighting neural pathways through targeted eye exercisesCase studies: from dance to sports—how vision training improves outcomesThe relationship between visual input and reprogramming motor patternsSimple daily eye exercises for immediate movement and performance benefitsTimestamps:00:00 - Introduction to the importance of vision in movement00:21 - Personal updates and new neuro performance mentorship program 02:18 - How visual skills impact athletic performance 04:20 - Visual system's role from infancy to adult movement 05:51 - How vision influences safety, balance, and coordination 06:02 - Developmental milestones: eye tracking and locomotion 07:36 - The significance of visual skills like focus, acuity, and pursuit 08:56 - Vision as a primary sensory input for spatial awareness 09:23 - Consequences of vision impairments on confidence and movement 11:18 - Visual skills assessment and neural pathways 12:34 - How eye motion reveals neurological and motor coordination issues 13:44 - Practical examples: improving sports performance with visual drills 16:56 - The impact of focus, accommodation, and eye muscle efficiency 20:23 - Visual training's effect on high-level performance and reflexes22:44 - Simple drills to train smooth pursuit, saccades, and near-far focus 35:51 - Incorporating eye exercises into daily routines for performance gains 39:20 - Final thoughts on vision training as a foundational tool for movement improvementResources & Links:Rewiring Performance Mentorship (Enrollment opens May 4th)Smooth Pursuits - An exercise for the cerebellumHorizontal Saccades - An exercise for the frontal lobePencil Push-ups - An exercise for convergenceConnect with Nikki and Yuka!Yuka - IG:  @levelupneuroNikki - IG: @bybee_nikkiJoin our newsletters: LevelUp NewsletterElevated Performance NewsletterYouTube: @performance-rewired

Discover how understanding and training the cerebellum can dramatically enhance coordination, balance, and agility—especially for dancers, gymnasts, athletes and movement enthusiasts. Join us as we explore the brain's tiny yet mighty structure that controls precision, muscle tone, and error correction in movement. In this episode:The cerebellum's core functions: accuracy, balance, and coordinationHow cerebellar drills improve trunk control, eye movement, and limb precisionThe significance of right-left limb balance and strategies to assess imbalancesSimple assessment tools: RAPS, heel-to-shin, and eye trackingPractical drills for cerebellar training to boost athletic performance The impact of cerebellum health on muscle tone, and postureRelationship between cerebellar function and neurological conditions like hypotoniaHow to tailor training programs based on cerebellar assessmentsTimestamps00:00 - Introduction to the cerebellum's role in movement00:48 - The cerebellum and trunk control: a dancer's story01:06 - Coordination in sprained ankles and brain-body maps02:07 - How cerebellar function affects angular vs. smooth movement04:11 - The ABCs of the cerebellum: accuracy, balance, coordination04:43 - Error detection and correction: refining motor plans05:13 - How the cerebellum acts as a project manager in movement06:40 - Signs of cerebellar imbalance: stiffness and angularity07:09 - Regulation of muscle tone and reflexive postural control07:49 - Roadside cerebellar tests and eye coordination drills09:16 - Personal gaze stabilization exercises and their benefits10:24 - Zones of the cerebellum: vermis, intermediate, lateral zones11:21 - Assessing limb control and fine motor skills12:57 - The importance of bilateral training in dance and gymnastics15:23 - Assessment tools: diadochokinesia, heel-to-shin, circle drawing18:13 - Recognizing cerebellar deficiency: slow and flailing movements20:22 - Foot and leg coordination tests for balance and power23:01 - Posture and muscle tone: cerebellar contributions25:23 - The spinocerebellum and eye convergence in sports27:27 - The cerebellum's neuronal density and metabolic impact28:52 - Practical outcomes of cerebellar training: better coordination, balance, and strength30:39 - Tailoring cerebellar drills for individual imbalances32:42 - Recognizing and addressing hypotonia related to cerebellar lesions33:04 - Final thoughts on the tiny but powerful cerebellumResources & LinksRAPS (Rapid Alternating Pronation / Supination) also known as diadochokinesia, the ability to perform fast alternating movementsConnect with Nikki and Yuka!Yuka - IG:  @levelupneuroNikki - IG: @bybee_nikkiJoin our newsletters: LevelUp NewsletterElevated Performance NewsletterYouTube: @performance-rewired

In this episode, we explore how the frontal lobe influences movement, decision-making, and inhibition, with insights from dancers, gymnasts, and case studies. We discuss practical drills and exercises to activate the frontal lobe, improve movement initiation, and reduce unnecessary tension, enhancing athletic performance and everyday function.Key topics:The anatomy of the frontal lobe: primary motor cortex, motor association cortex, prefrontal cortex, Broca's area, and the frontal eye fieldHow the frontal lobe controls movement initiation, planning, and inhibitionThe relationship between the frontal lobe and movement disorders like Parkinson’s and ADHDPractical exercises: Stroop activity, saccades, and balance drills to activate and train the frontal lobeThe impact of frontal lobe activity on movement fluidity, tension, and reflexive responsesCase studies: eye movement delay in patients with brain tumors and personal experiences with initiation/inhibition challengesThe global influence of frontal lobe function on daily habits, gait, and emotional regulationTimestamps:00:00 - Introduction to the episode and the importance of studying the frontal lobe in movement02:25 - Overview of the frontal lobe regions involved in movement control03:06 - Primary motor cortex and inhibition versus initiation roles04:01 - The motor association cortex as the brain’s navigator for movement plans05:01 - Executive functions housed in the prefrontal cortex: decision-making and emotionalregulation06:26 - The frontal lobe as the brain’s CEO in movement07:06 - Coordination of brain regions for seamless responses08:00 - How the brain anticipates and prepares for movement using the motor association cortex09:22 - The impact of over-monitoring on movement fluidity and tension10:20 - Fear, mental rehearsal, and the "frozen" states in movement execution11:19 - Case study: eye movement delays post-brain tumor removal12:23 - Personal experiences with initiation delays in weight training and eye pursuits15:34 - Broader effects: initiation issues in habits and early signs of neurodegenerative conditions19:47 - Drills to activate the frontal lobe: Stroop activity, saccades, and balance exercises23:32 - Practical application in dance, gymnastics, and athletic training24:33 - Using saccades and inhibitory games to enhance power and fluidity in movement31:37 - Closing thoughts and reflection on the global influence of frontal lobe functionResources & Links:Stroop Test ExplanationSaccades and Eye Movement DrillsConnect with Yuka and Nikki:Yuka - IG @levelupneuroNikki - IG: @bybee_nikkiJoin our newsletters:LevelUp NewsletterElevated Performance Newsletter

Welcome to the trailer for Performance Rewired! In this episode we talk about our backgrounds, why we wanted to start a podcast, and how we hope to educate gymnasts, dancers, coaches and instructors on what it actually means to apply neuroscience to these pursuits, how you and your students can benefit, and share practical ways to do it.Things we covered:•Why we started a podcast•Our background and education, how we came to neuroscience and why it’s now central to how we work•How conventional training falls short•The brain’s role in movement•Real-world success stories•Key take-aways and what’s nextConnect with Yuka and Nikki:Yuka - IG @levelupneuroNikki - IG: @bybee_nikkiJoin our newsletters:LevelUp NewsletterElevated Performance Newsletter