Ballet Science

What if the way you walk down the street could reveal whether you trained in ballet?In this episode, I break down my published research from the journal Gait & Posture, examining how ballet training influences walking biomechanics across the lifespan.Read the full publication here:https://doi.org/10.1016/j.gaitpost.2026.110097We compared:Young professional ballet dancersOlder recreational ballet dancersYoung non-dancersOlder non-dancersUsing 3D motion capture and force plates, we analyzed: Walking speedStep length & cadenceStep widthGround reaction forcesPropulsive powerDynamic gait stabilitySo what does that mean for aging, fall risk, and long-term mobility?As a former professional ballerina and PhD in biomechanics, my goal is to bridge the gap between art and science, showing how ballet training influences movement far beyond the studio.Join the Ballet Science E-mail List⁠⁠⁠⁠Watch This Video On YouTube⁠⁠⁠⁠Connect With Ballet Science:⁠⁠Website⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠X⁠⁠⁠⁠⁠Amazon Storefront⁠⁠⁠⁠E-mail: caroline@ballet.scienceHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠⁠⁠⁠Mic Stand⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Prompter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Small Key Light⁠⁠⁠⁠⁠⁠Eve Flare Light⁠⁠⁠⁠

What makes Orza ballet shoes different from a traditional ballet slipper?In this episode of the Ballet Science Podcast, I’m joined by Seth and Sarah Orza (Pacific Northwest Ballet, New York City Ballet, School of American Ballet). After suffering an injury while dancing with New York City Ballet (NYCB), Seth Orza began adding padding to his ballet shoes to stay onstage. Noticing many dancers doing the same, he asked a simple question: Why hasn’t the ballet slipper evolved?That question led to the creation of ORZA Pro, a ballet shoe designed with integrated shock absorption and support, built to meet the demands of today’s dancers. What started as a personal solution is now helping dancers move more comfortably from class to rehearsal to performance.We discuss:How the Orza brand was born from real injury + performance needsHow their shoe integrates shock-absorbing tech without changing the ballet aestheticWhat testing they’ve done so far (including biomechanics + survey data)Why ballet footwear has stayed so traditional for so longShop Orza: Use code BALLETSCIENCE10 at checkout for 10% off your order!Connect with Orza:InstagramJoin the Ballet Science E-mail List⁠⁠Watch This Video On YouTube⁠⁠⁠Connect With Ballet Science:⁠Website⁠⁠⁠Instagram⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠X⁠⁠⁠Amazon Storefront⁠⁠⁠E-mail: caroline@ballet.scienceHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:⁠⁠⁠⁠Microphone⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠⁠Mic Stand⁠⁠⁠⁠⁠⁠⁠⁠Prompter⁠⁠⁠⁠⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠⁠⁠⁠⁠Small Key Light⁠⁠⁠⁠Eve Flare Light⁠⁠⁠⁠

Pilates is everywhere in the dance world… but what actually makes it so effective for ballet dancers?In this episode, I’m joined by Kerry Shea, Pilates instructor at the School of American Ballet (NYC), to break down how Pilates supports alignment, core control, coordination, injury prevention, and performance... from young pre-professionals to seasoned pros.We cover:What is Pilates?What “the core” means for dancersWhy Pilates is especially helpful for hypermobilityHow SAB integrates Pilates into a holistic health + wellness modelCommon dancer patterns Pilates helps fixWhy “just doing more ballet” can reinforce dysfunctional patternsHow to start Pilates safely + what certifications to look for in an instructor🎧 Subscribe to the Ballet Science Podcast (YouTube, Apple, Spotify) for weekly episodes on biomechanics, injury prevention, adult ballet, anatomy, mindset, and the science behind dance.💬 Have more questions about Pilates? Leave them in the comments!Affiliate Links:Magic Circle⁠Join the Ballet Science E-mail List⁠⁠Watch This Video On YouTube⁠⁠Connect With Ballet Science:⁠⁠Website⁠⁠⁠⁠Instagram⁠⁠⁠⁠Facebook ⁠⁠⁠⁠X⁠⁠⁠⁠Amazon Storefront⁠⁠E-mail: caroline@ballet.scienceHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠⁠⁠Mic Stand⁠⁠⁠⁠⁠⁠Prompter⁠⁠⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠⁠⁠Small Key Light⁠⁠⁠⁠⁠⁠Eve Flare Light⁠⁠⁠Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina and ballet teacher, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.If you’ve ever wanted to try ballet as an adult... or you’ve started but something feels harder than it should... this video is for you.In this Ballet Science: Backstage episode, I break down five of the most common mistakes adult ballet students make. These are not failures... they’re completely normal patterns I see again and again as someone who teaches adult ballet and studies movement science.We talk about:Why intimidation keeps so many adults from ever startingHow the wrong class or teacher can make ballet feel impossibleWhy adult dancers often feel “behind” (and why that’s not true)The risks of forcing turnout, flexibility, or ballet “shape”Why ballet progress is not linear, especially for adultsFrom a biomechanics and motor learning perspective, adult dancers bring unique strengths to ballet: focus, body awareness, and the ability to understand complex movement concepts. Ballet doesn’t have to hurt, overwhelm you, or feel discouraging to be effective.🩰 Adult ballet is about working with your body, not against it. You don’t need to feel ready. You just need to begin.💬 If you’re on your own adult ballet journey, I’d love to hear your story in the comments.📌 And if there’s an adult ballet topic you want me to cover next, let me know!Watch This Video On YouTube⁠⁠Connect With Ballet Science:⁠⁠Website⁠⁠⁠⁠Instagram⁠⁠⁠⁠Facebook ⁠⁠⁠⁠X⁠⁠⁠⁠Amazon Storefront⁠⁠E-mail: caroline@ballet.scienceHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠⁠⁠Mic Stand⁠⁠⁠⁠⁠⁠Prompter⁠⁠⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠⁠⁠Small Key Light⁠⁠⁠⁠⁠⁠Eve Flare Light⁠⁠⁠Logo Photo: Richard Calmes

If you are a dancer, chances are you’ve been told you have a bunion, you’re going to get a bunion, or you’ve spent way too much time staring at your big toe, wondering if that bump is “normal.”In this episode of the Ballet Science Podcast, we take a biomechanics-based look at bunions in ballet dancers.You will learn:What is a bunion?Why are bunions so common in ballet dancers?The difference between having a bunion and having bunion painHow ballet shoe and pointe shoe fit influences symptomsWhat dancers can realistically do to manage bunions and reduce irritationWe also talk about turnout mechanics, loading through the big toe, toe spacers, and why no single product or exercise can “fix” a bunion... but many strategies can help dancers stay comfortable and dancing longer.🎧 Subscribe to the Ballet Science Podcast (YouTube, Apple, Spotify) for weekly episodes on biomechanics, injury prevention, adult ballet, anatomy, mindset, and the science behind dance.💬 Have more questions about bunions? Leave them in the comments... your questions may shape future episodes.Toe Spacer Affiliate Links:https://amzn.to/49CHt73https://amzn.to/4qDqHe3https://amzn.to/3YZ7AyTJoin the Ballet Science E-mail ListWatch This Video On YouTube⁠Connect With Ballet Science:⁠Website⁠⁠Instagram⁠⁠Facebook ⁠⁠X⁠⁠Amazon Storefront⁠E-mail: caroline@ballet.scienceHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:⁠⁠Microphone⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠Mic Stand⁠⁠⁠⁠Prompter⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠Small Key Light⁠⁠⁠⁠Eve Flare Light⁠⁠Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina and ballet teacher, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.What happens when a professional ballet dancer starts a PhD?When I transitioned from a professional ballet career into a PhD in biomechanics, I expected the hardest part to be learning the science. What surprised me most was how different the pace, feedback, identity, and emotional experience of academia felt... and how little of that transition had to do with intelligence.In this Backstage episode, I share five things I wish I had known before starting my PhD after ballet, especially for dancers considering careers in science, research, or academia.You’ll learn:Why academic feedback feels painfully slow compared to balletHow identity shifts can feel unsettling, but aren’t failuresWhy dancers don’t need to “prove” they belong in academiaWhy missing the studio doesn’t mean you made the wrong choiceHow ballet training prepares you for research more than you realizeIf you’re a dancer navigating a nonlinear career path, transitioning out of the studio, or wondering whether science or graduate school is “for you,” this video is for you.💬 Have you made a transition from dance into academia or another field? I’d love to hear your story in the comments.Watch This Video On YouTube⁠Connect With Ballet Science:⁠Website⁠⁠Instagram⁠⁠Facebook ⁠⁠X⁠⁠Amazon Storefront⁠E-mail: caroline@ballet.scienceHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we will explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:⁠⁠Microphone⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠Mic Stand⁠⁠⁠⁠Prompter⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠Small Key Light⁠⁠⁠⁠Eve Flare Light⁠⁠Logo Photo: Richard Calmes

Have you ever thought, “I’ve always wanted to try ballet, but I’m too old” ... or “I didn’t start as a kid, so what’s the point now?” This episode is for you.In this Ballet Science Podcast episode, former professional ballerina and biomechanics PhD Caroline Simpkins breaks down how to start ballet as an adult from a science-based, body-respectful perspective.We cover:📌 Why ballet is absolutely accessible for adults📌 The neurological, balance, and strength benefits of ballet📌 How ballet supports health across the lifespan📌 How to choose the right adult beginner ballet class📌 What to wear (and what you don’t need)📌 What to expect in your very first ballet class📌 Why ballet is for all bodies (including men)📌 How often should adult beginners take classWhether you’re starting ballet for the very first time, returning after childhood training, or just ballet-curious, this episode will help you approach ballet in a way that supports your body instead of fighting it.🎧 Subscribe to the Ballet Science Podcast for weekly episodes on biomechanics, injury prevention, adult ballet, anatomy, mindset, and the science behind dance.💬 Have questions about adult ballet? Leave them in the comments... your questions may shape future episodes.Affiliate Links:🩰 Adult Ballet Clothing IdeasWatch This Video On YouTubeConnect With Ballet Science:WebsiteInstagramFacebook XAmazon StorefrontE-mail: caroline@ballet.scienceHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we will explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:⁠Microphone⁠⁠Pop Filter⁠⁠Mic Stand⁠⁠Prompter⁠⁠Large Key Light⁠⁠Small Key Light⁠⁠Eve Flare Light⁠Logo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.When people hear that I was a professional ballerina and later earned a PhD in biomechanics, they often assume those worlds couldn’t be more different. But the truth is, many of the skills that helped me succeed in academia were forged long before I ever stepped into a research lab.In this video, I share five powerful lessons ballet taught me... from discipline and feedback to patience, attention to detail, and resilience... and how those same skills translated directly into surviving and thriving in higher education.I’m Caroline Simpkins, a former professional ballerina with a PhD in biomechanics and the creator of Ballet Science, where I help bring science into the studio for dancers of all ages and abilities.Whether you’re a dancer considering an academic path, a performer transitioning careers, or someone navigating a nonlinear journey, this video is a reminder that your past experiences are not a liability... they’re an asset.Follow Ballet Science:⁠Website⁠⁠Instagram⁠⁠Facebook⁠⁠X

Blisters are often treated like a rite of passage in ballet... but from a biomechanics perspective, they’re actually important feedback about how your foot is interacting with your shoe.If you’ve ever tried to dance with a painful blister, you know how much it can affect balance, confidence, and technique. Instead of just “toughing it out,” this episode helps dancers understand blisters as a modifiable mechanical issue, not a weakness.In this episode of the Ballet Science Podcast, you will learn:What blisters actually are (biologically and mechanically)Why ballet dancers get blisters so frequentlyKey differences between toe blisters and heel blistersHow friction, moisture, repetition, and shoe design contributeSafe blister treatment strategies for dancersWhy pointe shoe fit is one of the biggest predictors of blister formationPractical prevention techniques, including toe taping, corn pads, and moisture managementBlister-Related Affiliate Links:Blister padsMasking tape Blister prevention tapeCorn padsWaterproof bandagesMoleskinThis discussion connects directly to previous Ballet Science episodes and interviews on pointe shoe biomechanics, shoe fitting, and foot mechanics, which are linked below:Josephine Lee (Pointe Shoe Fitting)Jessica Aquino (Pointe Shoe Biomechanics)🎧 Whether you’re a ballet student, professional dancer, teacher, or clinician, this episode will change how you think about foot pain and help you dance more comfortably and sustainably.Watch this episode video on YouTube👉 Follow for weekly episodes on ballet biomechanics, injury prevention, performance science, and movement across the lifespan.Follow Ballet Science:WebsiteYouTubeInstagramFacebookXHosted by Caroline Simpkins, Ph.D., the Ballet Science podcast brings science into the studio to help dancers of all ages and abilities give their best performances both onstage and off, and reveals how the science of ballet can benefit anyone who moves. Each week, we will explore the intersection of science and ballet... from injury prevention and biomechanics to nutrition, mindset, and everything in between. If you enjoyed this episode, please hit the subscribe button, leave a review, and share it with your friends and dance community. You can also follow Ballet Science on social media and visit our website for additional information.Filming Equipment Affiliate Links:MicrophonePop FilterMic StandPrompterLarge Key LightSmall Key LightEve Flare LightLogo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.I went from spending my days in a ballet studio to a biomechanics lab. While those worlds may seem completely different, getting a PhD taught me some surprising lessons... not just about science, but about my body, learning, failure, and performance.In this video, I share five things I learned from getting a PhD as a former professional ballerina, and how those lessons completely changed how I think about ballet training and movement.In this episode, I talk about:Why discipline is not the same as understandingHow failure is part of the learning process, not a verdictWhat biomechanics taught me about adaptability and anatomyWhy mental load and cognitive fatigue matter in dancersWhy ballet and science don’t compete... they belong togetherIf you’re a dancer, a student, or someone navigating a nonlinear career path, I hope this video reminds you that unconventional journeys aren’t a weakness... they’re a strength.Follow Ballet Science:WebsiteInstagramFacebookX

In 2025, I released 31 episodes of the Ballet Science Podcast covering anatomy, biomechanics, injury prevention, performance psychology, strength training, and research on ballet across the lifespan.In this year-in-review episode, I connect the dots among interviews, anatomy deep dives, and research discussions to show how they fit together. Think of this episode as a guided tour of Ballet Science... perfect if you’re new here and helpful if you’ve been listening all year.We revisit conversations with experts in dance medicine (Miko Fogarty), strength & conditioning (Shane Wuerthner & Kendall Baab), sports psychology (Lauren Ostrander McArdle), pointe shoe biomechanics (Jessica Aquino), and pointe shoe fitting (Josephine Lee), along with an anatomy series on the foot & ankle, knee, hip, and spine, and research on ballet and fall prevention, neurological health, gait, and nutrition. This episode is also a moment of gratitude. Ballet Science launched in June 2025, and the response from dancers, teachers, clinicians, researchers, and movement lovers has been incredibly meaningful.Whether you’re a dancer, teacher, student, clinician, or simply curious about how ballet works, this episode will help you navigate the podcast and decide what to explore next.Subscribe for weekly episodes on dance science, biomechanics, injury prevention, performance, and longevityLeave a comment with topics you’d love to hear in 2026Watch Full Video on YouTubeFollow Ballet Science:WebsiteInstagramFacebookXLogo Photo: Richard Calmes

Backstage is a Ballet Science bonus series featuring short reflections on lessons learned as a professional ballerina, and how biomechanics and research later helped explain them. Quick insights at the intersection of studio experience and science.When I tell people that I went to college while dancing professionally as a ballerina, the reaction is almost always the same: How did you make that work?In this video, I break down the five strategies that enabled me to balance school with a professional ballet career, including what my daily schedule looked like, the sacrifices it entailed, and what I learned along the way.In this video, you’ll learn:How I structured early morning, daytime, and late-night classesWhy I treated ballet like a non-negotiable jobHow I adjusted my course load during soloist and principal seasonsThe sacrifices no one talks about (socially and emotionally)Why managing energy, not just time, is critical for dancersHow protecting the body made everything else possibleI’m Caroline Simpkins, a former professional ballerina with a PhD in biomechanics and the creator of Ballet Science, where I help bring science into the studio to support dancers of all ages. If you’re a dancer balancing school, work, or another demanding passion (or thinking about how to structure your next chapter), I hope this gives you a realistic and encouraging perspective.Follow Ballet Science:Website: https://ballet.scienceInstagram: https://instagram.com/ballet.scienceFacebook: https://facebook.com/ballet.scienceX: https://x.com/ballet_science

A herniated disc can sound terrifying for dancers, but it is not a career-ender.In this final episode of the Ballet Science spine series, Dr. Caroline Simpkins (former professional ballerina, PhD in biomechanics) breaks down what a herniated disc actually is, why it often develops gradually rather than from one dramatic movement, and (most importantly) why dancers can and do recover successfully.Using a physical spine model and her own personal recovery story, Caroline explains:What happens anatomically during a disc herniationWhy imaging findings don’t always equal painHow repetitive loading and movement patterns matter more than one “bad move”Why movement (done correctly) is essential for healingHow dancers can return to training with confidence and resilienceThis episode is designed to be visual, human, and hopeful... especially for dancers navigating fear, uncertainty, or a recent diagnosis.🎧 Listen to the Ballet Science Podcast on YouTube, Apple Podcasts, and Spotify🩰 Follow for weekly science-based insights for dancers, teachers, and movers of all ages⚠️ Educational content only. Not medical advice. Please consult a qualified healthcare professional for individual care.Watch the Full Video on YouTubeBack Mechanic Book by Stuart McGill, PhD: https://amzn.to/4qtFsQbMy Favorite Lumbar Support Pillow: https://amzn.to/4jmxTsiHerniated Disc Model: https://amzn.to/49ak7EoFollow Ballet Science:Website: https://ballet.scienceInstagram: https://instagram.com/ballet.scienceFacebook: https://facebook.com/ballet.scienceX: https://x.com/ballet_science

Your spine doesn’t move on its own. An entire team of muscles, tendons, and ligaments makes ballet possible, and most dancers are only using half of them.In Part 2 of the Ballet Science spine series, Dr. Caroline Simpkins (former professional ballerina, PhD in biomechanics) breaks down how the spinal support system actually works in ballet. We explore the difference between deep stabilizing muscles and global movers, why dancers tend to overgrip their backs and abs, and how this imbalance can limit technique and increase injury risk.You’ll learn:The role of deep stabilizers like the multifidus and transverse abdominisWhy gripping your erector spinae won’t give you a higher arabesqueHow ligaments and tendons protect (and sometimes fail) in extreme ballet rangesWhat really supports movements like arabesque, cambré, penché, and turnsWhy strength training is transformative for spinal health in dancersThis episode connects anatomy directly to real ballet technique, helping dancers move with more control, expressiveness, and longevity, without unnecessary strain.👉 Next episode: Herniated discs in dancers... what they are, why they happen, and how to return to dance safely.Watch the Video on YouTube🎧 Listen & Subscribe to the Ballet Science PodcastFollow Ballet Science:Website: https://ballet.scienceInstagram: https://instagram.com/ballet.scienceFacebook: https://facebook.com/ballet.scienceX: https://x.com/ballet_science

Your spine isn’t meant to be stiff, straight, or locked in place. It’s designed to move, absorb load, and adapt, and understanding its natural curves can instantly change your ballet technique.In this episode of the Ballet Science Podcast, former professional ballerina and biomechanics Ph.D. Caroline Simpkins breaks down the bones of the spine and explains how each region... the cervical, thoracic, and lumbar spine... supports the technical demands of ballet.We’ll explore:• Why the spine’s natural curves improve posture• How vertebrae shape balance, turnout, arabesque height, and port de bras• Common movement compensations dancers make (and how to fix them)• What dancers need to know about thoracic mobility and lumbar control• Why a “straight spine” cue can actually harm your techniqueWhether you’re a dancer, teacher, or movement professional, this episode will help you understand how spinal structure influences alignment, artistry, and injury prevention.If you enjoy learning how science connects to dance, be sure to like, subscribe, and follow for weekly episodes. It helps Ballet Science reach more dancers and educators who want evidence-based insights to support technique, longevity, and performance.Watch the Video on YouTube⁠Follow Ballet Science:Website: https://ballet.scienceInstagram: https://instagram.com/ballet.science Facebook: https://facebook.com/ballet.science X: https://x.com/ballet_science

Falls are the #1 cause of injury in older adults worldwide, but can ballet help?In this episode of the Ballet Science Podcast, Caroline Simpkins, PhD, breaks down her published research in the Journal of Dance Medicine & Science, examining whether recreational ballet dancers aged 55+ show advantages in key fall-risk factors compared to non-dancers.Using functional mobility tests, leg strength assessments, cognitive screening, and physical activity measures, this study explored how ballet may support strength, balance, power, coordination, and healthy aging.In this episode, you’ll learn:Why falls are such a major public-health issueHow ballet uniquely trains strength, balance, and neuromuscular controlHow older ballet dancers performed on sit-to-stand, timed-up-and-go, strength tests, and moreWhy dancers showed significantly better physical function than non-dancersWhy fall history alone doesn’t tell the full storyWhat this means for fall prevention programs and healthy agingThe next steps for ballet-based research and structured interventionsThis episode is perfect for dancers, teachers, older adults, clinicians, and anyone interested in how movement practices support long-term health.📄 Read the full publication: Simpkins C, Ahn J, Yang F. Recreational Ballet Practice Is Associated with Improved Fall Risk Factors in Older Adults. Journal of Dance Medicine & Science. 2025. https://doi.org/10.1177/1089313X251380085Subscribe for weekly episodes connecting biomechanics, injury prevention, and dance science.Watch the Video on YouTubeFollow Ballet Science:Website: https://ballet.scienceInstagram: https://instagram.com/ballet.science Facebook: https://facebook.com/ballet.science X: https://x.com/ballet_science

Unlock what it really takes to build strong, resilient male ballet dancers, without “bulking up” or losing artistry. In this episode of the Ballet Science Podcast, Caroline Simpkins sits down with Shane Wuerthner (former principal dancer and founder of Athletistry) to talk all things strength training for male dancers and students.We break down the biggest misconceptions about lifting weights, why “just do push-ups” isn’t enough, and how to design smart, dancer-specific strength programs for partnering, jumps, turns, and overhead lifts. Shane also explains how to support young male dancers who feel intimidated stepping into the gym, how to introduce load and plyometrics safely during growth, and how strength training can help prevent common injuries to the back, knees, and Achilles.Looking ahead, we discuss how strength training for male dancers may evolve over the next decade in professional companies and schools, the importance of collaboration between teachers and strength coaches, and why anatomy and physiology education is so powerful for dancers.In this episode, we cover:The biggest myths male ballet dancers hear about strength trainingHow to design programs for partnering, overhead lifts, jumps & turnsWhy “muscle-bound” fears are often misunderstoodHow to support young men who are new (or nervous) in the gymCommon weaknesses and movement patterns in male ballet studentsHow smart strength training can reduce injury risk and improve longevityWhat the future of strength training in ballet could look likeFollow Ballet Science:Website: https://ballet.scienceInstagram: https://instagram.com/ballet.science Facebook: https://facebook.com/ballet.science X: https://x.com/ballet_scienceFollow Shane Wuerthner, Athletistry:Website: https://www.athletistry.au/Instagram: https://instagram.com/athletistryFacebook: https://www.facebook.com/athletistryYouTube: https://www.youtube.com/@AthletistryofficialWatch Full Interview on YouTubeLogo Photo: Richard Calmes

Welcome to the Ballet Science Podcast, where we bring science into the studio to help dancers of all ages and abilities perform their best on stage and off. In this episode, host Caroline Simpkins, PhD, is joined by Kendall Baab, a Los Angeles–based strength and conditioning coach, dance science educator, and founder of Body Kinect.We dive into how strength training can transform ballet technique, reduce injury risk, and build confidence for dancers, from young studio students to pre-professional and professional performers.In this episode, we cover:Kendall’s journey from studio dancer to dance science and strength coachHow lifting weights improved her own dancing (goodbye, low back pain!)The lingering myth that strength training makes dancers “bulky” or less flexible, and why that’s not trueKey biomechanical benefits of strength training for ballet (balance, jumps, leg height, endurance)Why upper-body and core strength are essential for turns, jumps, and overall controlFoundational movement patterns every dancer should train (squat, lunge, hinge, push, pull, single-leg, carry, rotation)How strength work can help prevent chronic overuse injuries and support long-term career longevityWhat movement efficiency means in ballet and how coordination + strength improve performancePractical advice for dancers who are new to cross-training (bands, weights, gym confidence, simple starting routines)Why pointe work demands full-body strength, not just calf raises and TherabandsWhether you’re a ballet dancer, studio teacher, dance parent, or love the science behind movement, this episode will give you practical, evidence-informed insights you can use right away.Follow Kendall Baab:Website: https://www.bodykinect.org/Instagram: https://instagram.com/trainwithkendallYouTube: https://https://www.youtube.com/@trainwithkendallWatch Video on YouTubeLogo Photo: Richard Calmes

From studio to science lab, this episode of the Ballet Science Podcast dives into how new vs. dead pointe shoes change lower-extremity biomechanics and muscle activity in professional ballet dancers. Dr. Caroline Simpkins, a former ballerina turned researcher, is joined by Dr. Jessica Aquino, DPT, ATC, a physical therapist and athletic trainer specializing in dance medicine, sports medicine, and performing arts medicine.We break down what “dead” pointe shoes really are, how Dr. Aquino measured differences using 3D motion capture, force plates, and EMG, and what those findings mean for stability, torque at the ankle, tibialis anterior activation, injury risk, and performance. You’ll hear practical guidance for dancers, teachers, and directors on when to retire a pair, why not to perform in a brand-new shoe, and how to think about break-in versus break-down.We also look ahead to pressure sensors, new materials (polymer shanks, 3D-printed options), and how sports-science methods can inform pointe shoe design, without losing the classical aesthetic.If you love evidence-based dance, hit Like and Subscribe for weekly episodes on biomechanics, injury prevention, mindset, and more. Share this with a dancer or teacher who needs it!Publication Discussed:Aquino, J., Amasay, T., Shapiro, S., Kuo, Y. T., & Ambegaonkar, J. P. (2021). Lower extremity biomechanics and muscle activity differ between ‘new’and ‘dead’pointe shoes in professional ballet dancers. Sports biomechanics, 20(4), 469-480. Follow Dr. Jessica Aquino:Instagram: @dr.beyondbarre Watch Video on YouTube⁠Logo Photo: Richard Calmes

Former professional ballerina Lauren Ostrander McArdle, MS (Sports Psychology), joins the Ballet Science Podcast to unpack the mental side of dance... how to manage perfectionism, channel nerves, and build a reliable pre-performance routine. We delve into injury psychology, explore identity beyond ballet, and discuss practical sport psychology tools that dancers can utilize in class, auditions, and on stage.What you’ll learn:🧠 How Mindset Impacts Technique, Artistry, And Consistency😮‍💨 Tools For Performance Anxiety (Breathing, Self-Talk, Arousal Regulation)💪 Building Confidence That Isn’t Dependent On Casting Or External Validation🩹 Injury Psychology In Three Phases: Acute, Rehab, And Return-To-Dance📋 Ritual vs. Routine: Evidence-Based Steps To Perform At Your Best💎 Navigating Career Transitions And Dancer Identity After Retirement🎓 How To Find Qualified Mental Performance Help (What CMPC Means)Follow Lauren Ostrander McArdle:Instagram: @behindthecurtain.spp⁠Watch Video on YouTubeLogo Photo: Richard Calmes