Performance Rewired – Details, episodes & analysis

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 coordination
• How cerebellar drills improve trunk control, eye movement, and limb precision
• The significance of right-left limb balance and strategies to assess imbalances
• Simple assessment tools: RAPS, heel-to-shin, and eye tracking
• Practical drills for cerebellar training to boost athletic performance 
• The impact of cerebellum health on muscle tone, and posture
• Relationship between cerebellar function and neurological conditions like hypotonia
• How to tailor training programs based on cerebellar assessments

Timestamps

• 00:00 - Introduction to the cerebellum's role in movement
• 00:48 - The cerebellum and trunk control: a dancer's story
• 01:06 - Coordination in sprained ankles and brain-body maps
• 02:07 - How cerebellar function affects angular vs. smooth movement
• 04:11 - The ABCs of the cerebellum: accuracy, balance, coordination
• 04:43 - Error detection and correction: refining motor plans
• 05:13 - How the cerebellum acts as a project manager in movement
• 06:40 - Signs of cerebellar imbalance: stiffness and angularity
• 07:09 - Regulation of muscle tone and reflexive postural control
• 07:49 - Roadside cerebellar tests and eye coordination drills
• 09:16 - Personal gaze stabilization exercises and their benefits
• 10:24 - Zones of the cerebellum: vermis, intermediate, lateral zones
• 11:21 - Assessing limb control and fine motor skills
• 12:57 - The importance of bilateral training in dance and gymnastics
• 15:23 - Assessment tools: diadochokinesia, heel-to-shin, circle drawing
• 18:13 - Recognizing cerebellar deficiency: slow and flailing movements
• 20:22 - Foot and leg coordination tests for balance and power
• 23:01 - Posture and muscle tone: cerebellar contributions
• 25:23 - The spinocerebellum and eye convergence in sports
• 27:27 - The cerebellum's neuronal density and metabolic impact
• 28:52 - Practical outcomes of cerebellar training: better coordination, balance, and strength
• 30:39 - Tailoring cerebellar drills for individual imbalances
• 32:42 - Recognizing and addressing hypotonia related to cerebellar lesions
• 33:04 - Final thoughts on the tiny but powerful cerebellum

Resources & Links

• RAPS (Rapid Alternating Pronation / Supination) also known as diadochokinesia, the ability to perform fast alternating movements

Connect with Nikki and Yuka!

• Yuka - IG:  @levelupneuro
• Nikki - IG: @bybee_nikki

Join our newsletters: 

• LevelUp Newsletter
• Elevated Performance Newsletter

YouTube: @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 field
• How the frontal lobe controls movement initiation, planning, and inhibition
• The relationship between the frontal lobe and movement disorders like Parkinson’s and ADHD
• Practical exercises: Stroop activity, saccades, and balance drills to activate and train the frontal lobe
• The impact of frontal lobe activity on movement fluidity, tension, and reflexive responses
• Case studies: eye movement delay in patients with brain tumors and personal experiences with initiation/inhibition challenges
• The global influence of frontal lobe function on daily habits, gait, and emotional regulation

Timestamps:

• 00:00 - Introduction to the episode and the importance of studying the frontal lobe in movement
• 02:25 - Overview of the frontal lobe regions involved in movement control
• 03:06 - Primary motor cortex and inhibition versus initiation roles
• 04:01 - The motor association cortex as the brain’s navigator for movement plans
• 05:01 - Executive functions housed in the prefrontal cortex: decision-making and emotional
• regulation06:26 - The frontal lobe as the brain’s CEO in movement
• 07:06 - Coordination of brain regions for seamless responses
• 08:00 - How the brain anticipates and prepares for movement using the motor association cortex
• 09:22 - The impact of over-monitoring on movement fluidity and tension
• 10:20 - Fear, mental rehearsal, and the "frozen" states in movement execution
• 11:19 - Case study: eye movement delays post-brain tumor removal
• 12:23 - Personal experiences with initiation delays in weight training and eye pursuits
• 15:34 - Broader effects: initiation issues in habits and early signs of neurodegenerative conditions
• 19:47 - Drills to activate the frontal lobe: Stroop activity, saccades, and balance exercises
• 23:32 - Practical application in dance, gymnastics, and athletic training
• 24:33 - Using saccades and inhibitory games to enhance power and fluidity in movement
• 31:37 - Closing thoughts and reflection on the global influence of frontal lobe function

Resources & Links:

• Stroop Test Explanation
• Saccades and Eye Movement Drills

Connect with Yuka and Nikki:

• Yuka - IG @levelupneuro
• Nikki - IG: @bybee_nikki

Join our newsletters:

• LevelUp Newsletter
• Elevated 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 next

Connect with Yuka and Nikki:
Yuka - IG @levelupneuro
Nikki - IG: @bybee_nikki

Join our newsletters:
LevelUp Newsletter
Elevated Performance Newsletter

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 prevention
• The impact of visual system efficiency on sports like gymnastics and dance
• Practical exercises to enhance convergence and visual awareness 

In this episode: 

• How convergence influences depth judgment, balance, and coordination
• Common signs of convergence issues 
• Case examples of athletes with convergence deficiencies and their effects on performance
• The 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 performance

22:22 - 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 topics

• The critical role of vision in motor development and movement efficiency
• How early eye tracking (smooth pursuit) influences locomotion
• The connection between eye health, movement, and neck pain
• Assessment tools for visual system deficiencies impacting performance
• Practical drills to enhance visual skills such as smooth pursuit, saccades, and accommodation
• The impact of visual training on athletic reflexes, balance, and confidence
• Reweighting neural pathways through targeted eye exercises
• Case studies: from dance to sports—how vision training improves outcomes
• The relationship between visual input and reprogramming motor patterns
• Simple daily eye exercises for immediate movement and performance benefits

Timestamps:

• 00:00 - Introduction to the importance of vision in movement
• 00:21 - 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 reflexes
• 22:44 - 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 improvement

Resources & Links:

• Rewiring Performance Mentorship (Enrollment opens May 4th)
• Smooth Pursuits - An exercise for the cerebellum
• Horizontal Saccades - An exercise for the frontal lobe
• Pencil Push-ups - An exercise for convergence

Connect with Nikki and Yuka!

• Yuka - IG:  @levelupneuro
• Nikki - IG: @bybee_nikki

Join our newsletters: 

• LevelUp Newsletter
• Elevated Performance Newsletter

YouTube: @performance-rewired

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 orientation
• How vestibular dysfunction affects elite athletes and dancers
• Simple tests and drills to assess and enhance vestibular function
• The misconception of BOSU balls as proprioceptive tools
• Relationship between vestibular health, postural tension, and movement quality
• Case studies demonstrating quick progress with targeted vestibular training

Timestamps:

00:00 - Introduction to the powerful vestibular system

01:53 - The importance of understanding vestibular health for performers

02:22 - How the inner ear regulates balance and spatial relationships

03:07 - The impact of vestibular dysfunction in elite athletes

04:17 - Common signs of vestibular system issues and their effects

05:09 - What is the vestibular system and how does it work?

08:18 - The vestibulo-ocular reflex and its importance for focus during movement

09:12 - How delayed reactions reveal vestibular deficiencies

10:06 - Rapid and effective training methods for the vestibular system

11:43 - The connection between balance, eye focus, and performance

13:06 - How vestibular assessments help guide training, especially in young athletes

14:46 - The significance of reflexes in movement and performance

16:00 - Common signs of vestibular dysfunction in gymnasts and dancers

17:41 - Practical examples of vestibular influence on flexibility and strength

19:11 - The impact of vestibular training on spinal tension and movement range

22:37 - Success stories of rapid adaptation through vestibular rehab

25:09 - Functional movements to train the vestibular system effectively

27:45 - Signs of vestibular issues in gait and posture

29:21 - Using Romberg’s test as an assessment tool

32:21 - The importance of moving the head and eyes during balance training

33:17 - The essential role of vestibular skills in everyday movement and athletic performance

Resources & Links:

• The Vestibular System: Your Body’s Secret Weapon - Yuka’s clinic on the vestibular system
• Romberg’s Test Demo 
• VOR (Vestibulo-oculo Reflex) Demo

Connect with the Hosts:

• Yuka - IG: @levelupneuro
• Nikki - IG: @bybee_nikki

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 episode

• The hierarchy of movement: Why the brain's input (visual, vestibular, sensory systems) governs muscle function
• How neuro training acts as the software for the body's hardware, optimizing movement and performance
• The significance of neuro training for high-level athletes, dancers, and performers aiming for that extra 1% boost
• Ways to incorporate neuro drills into daily routines, training sessions, and pre-performance routines
• The role of neuro training in reducing tension, unraveling compensations, and preventing injury or plateau
• Understanding the nervous system’s role in pain, tension, and movement limitations
• How neuro training enhances resilience and adaptability to high stress and demanding environments
• Case examples: Olympic athletes, dancers, and even horses benefiting from resilience-building neuro protocols
• Practical tips on assessing nervous system thresholds and customizing neuro interventions

Timestamps

00:00 - Introduction: How neuro training fits into high performance and why it matters

00:17 - The hierarchy of biomechanics: inputs controlling muscle function

00:47 - Neuro training as the brain's software, enhancing the body's hardware

01:30 - Benefits for elite athletes and dancers: performance edge and career longevity

02:45 - How neuro training can reduce tension and undo compensations

03:36 - Addressing nervous system regulation in movement and performance

04:04 - Why high performers plateau and how neuro training offers a solution

05:04 - Integrating neuro drills into busy training routines and pre-performance warm-ups

07:19 - The importance of resilience and managing high-stress environments

08:14 - Understanding pain and tension as signals from the brain, not just biomechanics

09:03 - The power of neurotraining to improve force generation and movement control

10:11 - Case example: Adding neuro drills to already intense routines for measurable gains

11:21 - The emerging science supporting neuro performance training in sports and dance

12:26 - How to assess nervous system readiness and determine low thresholds for stress

13:15 - Case studies from athletes and performers: managing stress, tension, and fatigue

14:42 - Tension as a sign of nervous system overload and how neuro training resets it

15:52 - The role of the nervous system in safety, survival, and movement restrictions

16:23 - How neuro training can unlock hidden potential by calming protective responses

17:47 - The misconception of pain and injury—pain as a brain-protective response

18:50 - Building resilience through neuro protocols: high stress, high performance environments

19:40 - Practical ways to incorporate neuro drills during training or in daily life

20:42 - How enhanced sensory input improves force production and movement efficiency

22:29 - The significance of visual convergence and neuro-ergonomic exercises

23:54 - Simple neuro drills for athletes: between sets, pre-performance, or as part of a warm-up

25:19 - Scaffolding neuro training into existing routines: eye drills, vestibular exercises, etc.

26:50 - Recognizing signs of nervous system fatigue and thresholds for neuro intervention

27:47 - The importance of resilience in managing stress, fatigue, and unpredictability

28:41 - Low threshold indicators: pain, instability, inconsistent movement patterns

29:16 - Resilience as adaptability and how neuro training enhances it

30:16 - Recognizing when neuro training can shift nervous system responses for better performance

31:11 - A horse’s resilience training: chaos and calm through neuro protocols Instagram: @TotalHorseMethod

33:00 - Wrapping up: Evolving high-performance training by focusing on brain and nervous system

33:23 - Final thoughts: Engage the brain purposefully, train what matters, and optimize your movement

Connect with us:

• Yuka on Instagram (@levelupneuro)
• Nikki on Instagram (@bybee_nikki)
• Performance Rewired YouTube

Subscribe to our newsletters:

• Yuka: LevelUp Newsletter
• Nikki: 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 gymnasts
• How injuries and repetitive patterns can limit proprioceptive acuity
• Exercises to enhance proprioceptive awareness, including two-point discrimination and graphesthesia
• The impacts of sensory reweighting, like an overreliance on visual inputs to understand where you are in space
• The role of sensory mapping in injury recovery and movement

Timestamps:

00:00 - Introduction to proprioception and its relevance for performance

00:27 - Common misconceptions about elite proprioception levels

01:23 - Life updates

03:54 - Observations from coaching diverse groups and managing threshold points in the course of a class

04:51 - How having a neural lens aids in calibrating performance level changes during a class

08:39 - The hierarchy of systems that drive movement and where proprioception falls in that hierarchy

09:10 - Proprioception defined

09:44 - Why high performers need high-definition 3D brain-body maps

10:02 - How injuries and repetitive patterns can lead to gaps in proprioceptive maps

11:00 - Clues pointing to proprioceptive deficits and cases of intentionally ignoring information

from the limbs13:17 - Sensory reweighting: Reliance on proprioceptive information vs visual and vestibular inputs

15:37 - Effects of mirror reliance and visual dependence in artistic movement

17:19 - Using resistance bands to enhance body awareness

19:26 - Assessing proprioception through two-point discrimination

22:02 - Graphesthesia and sensory exercises for performance, pain and injury recovery

26:30 - The importance and performance impacts of being able to feel all varieties of sensations on the skin

27:40 - 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 movement

Connect with us

• Yuka on Instagram (@levelupneuro)
• Nikki on Instagram (@bybee_nikki)
• Performance Rewired YouTube

Subscribe to our newsletters:

• Yuka: LevelUp Newsletter
• Nikki: Transformational Newsletter