Performance Rewired

Yuka Sugiura & Nikki Bybee
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Performance Rewired is a podcast for movement experts ready to challenge everything they’ve been taught about learning movement and tap into a brain-based approach to performance.  For dancers, gymnasts, artistic athletes, instructors, and coaches who want to understand what’s really behind elite performance. Hosted by Nikki Bybee and Yuka Sugiura, master neuro trainers and performance coaches.

  1. 1 day ago

    Epsiode 12: Built to Rotate: Reflexes Behind Turns, Spins, Flips, and Rotational Performance

    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. Timestamps 03:24 - Why rotary athletes need head stability and gaze control 04:49 - 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 spotting 12:18 - Vestibulocollic reflex and keeping the head stable in motion  13:31 - Reflexes as automatic safety systems, not technique problems 16:12 - Nikki’s own gaze stabilization changes after VCR work 17:24 - How the VOR supports spotting and rotational performance 20:10 - Why ankle stability can have a vestibular component 22:45 - The vestibulocollic reflex and how it supports head control 24:28 - What a bobblehead head pattern can signal in athletes 26:09 - Vestibulospinal reflex and trunk support during balance  29:10 - Cervicocollic reflex, neck proprioception, and head control 32:44 - How these reflexes show up in dancers and gymnasts 34:07 - Signs an athlete may need reflex tuning 37:14 - Spotting drills, chin drop, and early signs in turn training 41:00 - Why better reflex function improves safety and performance 41:17 - Closing thoughts Resources and links Connect 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

  2. 19 Aug

    Episode 11: The Unintended Consequences of Corrections that Gymnastics Coaches and Dance Instructors Say

    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 topics This 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.Timestamps 00:00 - Cold open and start of the conversation 00:06 - What the episode is about: unhelpful studio cues 00:48 - Yuka’s Tahoe trip and summer travel update 01:41 - Nikki’s summer, Yellowstone, and Boston plans 02:36 - Inspired by a post asking which corrections people hear but do not understand 03:47 - Why unclear cues can create insecurity and nervous system threat 04:54 - Safety first: the nervous system will choose security over performance 06:39 - The first major example: “tuck your butt” 08:02 - How tucking can increase pelvic tension instead of helping alignment 09:24 - Why body-focused corrections can feel like criticism of the athlete’s body 10:51 - The issue with “ribs in” and why rib awareness is so limited 12:43 - External-focus cues and the “monster mouth” example 13:49 - Why playful language helps learning and lowers threat 14:36 - Breath, autonomic function, and how respiration changes patterns 15:47 - Gymnastics crossover: ribs in during handstands 17:01 - “Lower your shoulders” when the shoulders are already low 18:55 - The exhausting cycle of “shoulders down” versus “relax” 19:15 - The problem with naming muscles and anatomy students do not know 21:10 - How piecemeal corrections can create anxiety and over-monitoring 23:47 - “Connect your hamstrings to your sit bones” and why squeeze is a bad cue 24:40 - Why “squeeze more” often leads to too much tension and confusion 26:11 - “Lift from under the leg” and why the cue feels impossible 27:39 - Why 90 degrees is where compression and restriction often show up 28:36 - Training length under load instead of just passive stretching 29:34 - Why pelvic internal rotation matters in higher leg lines 30:33 - Clarifying devloppé mechanics and the role of the pelvis 31:30 - Sacral mutation and counternutation as part of available movement 32:28 - Joint position first, muscle engagement second 35:03 - Developing control and stability at end range, not just height 37:46 - Whole-organism thinking: the athlete is not separate body parts 38:45 - Example of a dancer swinging the arm for pirouette propulsion 39:41 - Better foot contact and ground reaction force as the real solution 40:24 - 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 links Connect 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

  3. 5 Aug

    Episode 10: The Neuroscience of Corrections and Movement Safety

    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 Topics The 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 skillsTimestamps 00:00 - Introduction to corrections and their intrinsic role in dance and gymnastics 00:32 - Life updates  01:03 - The core reason behind corrections: neural safety and the body's protective mechanisms 01:54 - How body structure influences correction needs and performance 03:19 - The impact of safety on movement, including eye convergence and neural wiring 04:30 - The path of least resistance in movement and how neural input shapes correction 05:27 - Why deep neural rewiring is essential for optimal performance 06:49 - Common movement resistance caused by neural safety zones 07:45 - How safety behaviors, like closing eyes or avoiding corrections, develop 09:44 - Cognitive reserves and their impact on reflexive versus voluntary movement 11:09 - The significance of accurate sensory input from the feet for safety and performance 12:38 - How neural disconnection affects balance, alignment, and movement quality 14:18 - The importance of absorption in landings and how to train for softer, safer landings 17:15 - The complexity of foot anatomy and its critical role in movement 18:40 - The sensory and motor homunculi: why our feet occupy significant brain space 20:30 - Practical drills for enhancing foot awareness and proprioception 22:11 - The interconnectedness of body parts: neural coupling from hands to feet 25:30 - Addressing foot and ankle position for better aesthetics and function 27:15 - External focus and imagery to improve foot lines and ankle control 31:53 - Drills for strengthening the 'tripod' foot and foot mobility 33:10 - The influence of footwear, sensory feedback, and wearing shoes on movement 36:25 - How to assess and enhance foot and sensory awareness in practice 37:20 - Final thoughts and resources for improving neural safety and correction strategies. Connect with us Yuka 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.

  4. 22 July

    Episode 9 - Understanding the Crucial Role of Feet in Movement, Safety, and Performance

    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 Topics The 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 routinesTimestamps 00:00  - Introduction: The importance of foot awareness in movement 00:42 - How the feet influence posture, safety, and performance 03:35 - Exploring the main focus: foot feedback loop and biomechanical control 05:07 - Recognizing momentum generation through the foot: lurching vs tripod grounding 06:31 - Aesthetic considerations in gymnastics and the importance of foot points 08:48 - Defining the tripod foot: contact points and misconceptions in training 11:13 - Using the tripod concept to improve ground engagement and reduce tension 12:10 - Sensory input, safety, and the brain's representation of the feet 14:18 - The importance of landing softly and absorbing shock effectively 17:15 - The anatomy of the foot: bones, joints, and neural significance 19:00 - The brain's sensory prioritization of the feet and implications for training 20:30 - Sensory exercises and the connection to movement accuracy, especially on beam 23:31 - Interlimb neural coupling: how hand exercises can benefit foot mobility 27:47 - Body structure influences on foot positioning and movement range 30:16 - Techniques for increasing range of motion: foot twists and internal rotation drills 33:15 - The benefits of barefoot training for sensory feedback and better function 35:56 - Practical assessments: testing sensation, proprioception, and encouraging awareness 36:50 - Final tips: Reducing footwear's compressive effects and enhancing sensory input 37:20 - Closing remarks and resources Resources & Links: Heel exercises to increase plantar flexion (pointed feet) Connect with us Yuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)Performance Rewired YouTubeSubscribe to our newsletters: Yuka: LevelUp NewsletterNikki: Transformational Newsletter

  5. 8 July

    Episode 8 - How We Approach Neuro Training Program Design for Dancers and Gymnasts

    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 topics Why 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 movementTimestamps 1:20 - 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 & Links Connect with us Yuka on Instagram (@levelupneuro)Nikki on Instagram (@bybee_nikki)Performance Rewired YouTubeSubscribe to our newsletters Yuka: LevelUp NewsletterNikki: Transformational Newsletter

  6. 24 June

    Episode 7 - Why Elite Dancers and Gymnasts Need Elite Levels of Proprioception

    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 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 YouTubeSubscribe to our newsletters: Yuka: LevelUp NewsletterNikki: Transformational Newsletter

  7. 10 June

    Episode 6: How to Incorporate Neurotraining In High Performance Athletes, Dancers, and Gymnasts— Boost Your Movement, Resilience, and Longevity

    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 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 interventionsTimestamps 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 YouTubeSubscribe to our newsletters: Yuka: LevelUp NewsletterNikki: Transformational Newsletter

  8. 27 May

    Episode 5: The Vestibular System's Hidden Role in High-Performance Athletes

    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 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 systemRomberg’s Test Demo VOR (Vestibulo-oculo Reflex) DemoConnect with the Hosts: Yuka - IG: @levelupneuroNikki - IG: @bybee_nikki

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About

Performance Rewired is a podcast for movement experts ready to challenge everything they’ve been taught about learning movement and tap into a brain-based approach to performance.  For dancers, gymnasts, artistic athletes, instructors, and coaches who want to understand what’s really behind elite performance. Hosted by Nikki Bybee and Yuka Sugiura, master neuro trainers and performance coaches.

Information

  • Creator
    Yuka Sugiura & Nikki Bybee
  • Years Active
    2026
  • Episodes
    13
  • Rating
    Clean
  • Copyright
    © 2026 Performance Rewired
  • Show Website
    Performance Rewired