$ blog / dancing
Dancing
Notes and stories from my dancing life.
Series
Series · 12 partsJul 2026 – Oct 2026BBoy Physical Training: The Ten-Layer Map
A ten-layer map for BBoy physical training, from neural recruitment and RFD to reaction, mobility, and recovery.
BBoy Physical Training: The Ten-Layer Map
00BBoy Physical Training: The Ten-Layer Map(overview)01Neural Recruitment Efficiency: How Much Muscle You Wake at Once02Neural Coordination and Timing: Left-Right Sync, Firing Order03Muscle Quality and RFD: How Fast You Produce Force04Tendon Elasticity: Rebound Like a Rubber Band05Motor Coordination: Drill It Until It Runs Itself06Balance: Proprioception and the Vestibular System07Reaction: Battle-Type Choice Reaction08Vision: See It Earlier09Joint Mobility: Usable Range10Energy Systems: How Long You Last11Recovery: Sleep, HRV, and Nutrition as the Multiplier