Ready, Steady, Move
Have you ever noticed how some days your balance feels effortless—and other days, even a simple relevé feels wobbly? Or how your turnout looks different from one side to the other, even though you’ve been training both legs the same way?
That’s not randomness. That’s your nervous system giving you feedback.
Just like your body needs a physical warm-up, your brain and sensory systems need a check-in too. These quick assessments help you gauge how “ready” your brain is to coordinate, balance, and move efficiently—before you dive into technical work.
Why It Matters
Your brain controls movement through three main input systems:
Vision – how clearly and accurately your eyes guide your body.
Vestibular – how well your inner ear senses motion and balance.
Proprioception – how clearly your joints and muscles communicate where you are in space.
When one of these systems is “noisy” or underperforming, your brain interprets movement as less safe. The result? Muscles tighten, ranges of motion shrink, and technique starts to feel harder than usual.
A sensory check-in gives you data before class begins. Instead of guessing what kind of day your body is having, you can see what your brain needs and make smart adjustments.
How to Do a Sensory Check-In
You can think of this as your neural warm-up—a fast, 2-minute scan before you start training. Here are three simple ways to do it:
1. Balance Test
Stand on one leg for 10 seconds with eyes open. Then try eyes closed.
Notice:
Which side feels steadier?
Does closing your eyes make you sway immediately or just slightly?
This gives you a snapshot of how your vestibular and proprioceptive systems are working together. If one side feels off, a few gentle head nods or ankle circles might “wake up” those pathways before class.
2. Visual Focus Test
Pick a spot on the wall and fix your gaze on it. Then slowly turn your head side to side while keeping your eyes locked on the spot.
If the world feels jumpy or blurry, your visual and vestibular systems aren’t syncing perfectly. Try this again more slowly or after a few gentle eye-movement drills to recalibrate.
3. Movement Mapping
Do one slow plié or tendu and simply feel what you feel.
Do you sense your feet clearly on the floor? Your hips centered? Your breath easy?
That’s your proprioceptive system checking in. Any place that feels “foggy” is an opportunity to increase awareness and do some joint mapping before layering on technical demands.
What To Do With the Information
If your balance is off, your vision feels jumpy, or a joint feels “fuzzy,” don’t push through. Think of it as your brain saying, “I need a tune-up first.”
A quick vestibular drill, joint circle, or visual focus reset can shift your readiness within seconds.
Then, reassess.
If it feels better, same, or worse, you’ve just done applied neurology in action.
In the Classroom
You can easily turn these check-ins into habits:
During center work: pause for a 10-second balance test.
Before big jumps: quick gaze stabilization check.
Between combinations: “feel your feet” proprioceptive scan.
These moments don’t take time away from training—they enhance it by giving the brain the clarity it needs for peak performance.
The Takeaway
Smart training isn’t just about stronger muscles or deeper stretches. It’s about teaching the brain to feel safe, focused, and ready to move.
So before the next class you teach—or take—try a quick sensory check-in.
You might be surprised by how much lighter, clearer, and more connected everything feels once your brain’s on board.