Ballet Science

Why do ballerinas destroy brand new pointe shoes before dancing in them? In this episode, we explore the fascinating science, biomechanics, and artistry behind breaking in pointe shoes.

From bending the shank and crushing the box to darning, rosin, jet glue, and sewing ribbons with dental floss, professional ballet dancers completely customize their shoes to match their feet and performance needs. What looks like destruction is actually a highly specialized process that transforms a stiff, generic shoe into a personalized high-performance tool.

We discuss:

• Why new pointe shoes are dangerously stiff
• The biomechanics of the shank and arch
• Why dancers crush and soften the box
• How pointe shoes are modified for grip and traction
• Rosin, darning, jet glue, and pancaking
• Why pointe shoes are so expensive
• The hidden labor behind ballet performance

Whether you’re a dancer, ballet parent, teacher, or simply curious about the science of ballet, this episode reveals the engineering and anatomy behind one of ballet’s most iconic traditions.

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Hosted 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.

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Logo photo: Richard Calmes

What is it really like to train at one of the most prestigious ballet schools in the world? In this video, I sit down with Joy Womack (the first American woman to graduate from the Bolshoi Ballet Academy) to discuss the realities of elite ballet training, injury, mental health, body image, performance pressure, and the physical demands of professional dance.

Joy shares her incredible journey from early training in the United States to studying in Russia at just 15 years old, dancing professionally across multiple countries and ballet systems, and eventually building a freelance career and nonprofit organization in France.

We also discuss:

• The differences between Russian, French, and American ballet training
• The mental health challenges dancers face transitioning into company life
• Stress fractures, overtraining, and recovery
• Strength training and conditioning in ballet
• Ballet identity and life beyond the stage
• What today’s young dancers need most

Whether you are a dancer, teacher, parent, healthcare professional, or simply fascinated by human performance, this is an incredibly insightful and honest conversation about the realities of ballet at the highest level.

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Hosted 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.

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Logo photo: Richard Calmes

Have you ever watched a ballerina perform a flawless pirouette and wondered how it’s even possible? In this episode, we break down the fascinating physics behind ballet turns... from angular momentum and torque to spotting, balance, friction, and fouettés.

You’ll learn how dancers use the same physical principles that govern figure skaters, tornadoes, and spinning planets to create speed, control, and stability during turns. From the initial push-off to the iconic passé position, every pirouette is a masterclass in biomechanics and physics.

Topics Covered:

• Angular Momentum
• Moment of Inertia
• Torque & Push-Off Mechanics
• Spotting & Balance
• Friction & Fouettés
• Why Dancers Pull Their Arms In During Turns
• The Biomechanics of Pirouettes

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Hosted 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:

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Logo photo: Richard Calmes

Why are ballet dancers so flexible? Is it genetics… or training? In this video, we break down the real science behind flexibility. Learn how dancers develop incredible range of motion, why the nervous system plays such a major role in stretching, and how strength and flexibility work together in ballet training.

This episode covers:

• The science of flexibility
• Static vs. dynamic flexibility
• Why dancers need strength for flexibility
• How the nervous system controls stretching
• Why warming up matters before stretching
• How long stretches should actually be held
• Why oversplits are NOT the goal
• Safe flexibility training for adults and beginners

Whether you’re a ballet dancer, adult beginner, teacher, athlete, or simply curious about how the body works, this episode explains flexibility in a way that is practical, evidence-based, and accessible.

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Hosted 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:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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What if one of the biggest predictors of injury in ballet isn’t weak ankles or poor technique... but your brain?

In this episode, we dive into the science of mental fatigue in ballet dancers and how it impacts performance, learning, and injury risk. Based on recent research on professional ballet dancers, this episode explores how cognitive overload, choreography demands, and sustained focus contribute to fatigue, and why that may lead to injuries like sprained ankles.

Key topics covered:

• What mental fatigue actually is (and why it’s not just “being tired”)
• Why ballet is as cognitively demanding as it is physical
• The link between mental fatigue and injury risk
• How dancers experience mental fatigue in rehearsal and performance
• Practical strategies dancers use to manage fatigue
• Why this research matters for dancers, teachers, and training environmentsThis episode is especially important for anyone interested in dance science, injury prevention, and performance optimization.

Research publication:

Wirdnam, M., Ferrar, K., Mayes, S., MacMahon, C., Cook, J., & Rio, E. (2024). “A sprained ankle is the biggest sign of mental fatigue”: A qualitative study of the perceptions and experiences of mental fatigue in professional ballet. Physical therapy in sport, 65, 154-161.

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Hosted 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:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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Ballet looks effortless... but if you’ve ever tried it, you know that’s far from the truth. So why is ballet so hard… and why is it harder than it looks? In this video, we break down the science behind ballet technique, including biomechanics, balance, motor control, and strength. From controlling your center of mass to managing a high cognitive load, ballet challenges both your body and your brain in ways most people don’t realize.

You’ll learn:

• Why ballet is designed to look easy (even when it’s not)
• The biomechanics of balance and dynamic stability
• Why your brain feels overwhelmed in ballet class
• How turnout challenges your natural alignment
• Why ballet requires strength in the hardest positions
• The real difference between beginner and professional dancers

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Hosted 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:

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How do ballet dancers balance on their toes in pointe shoes? Learn the science and anatomy of pointe work, including ballet biomechanics, pointe shoe mechanics, and how dancers safely balance their center of mass on their toes in ballet technique.

If you’ve ever tried standing on your toes, you know it feels impossible. But the truth is, it’s not just strong feet or natural talent... it’s physics, biomechanics, and years of neuromuscular training that allow ballerinas to control extreme forces on such a small surface area.In this episode, we break down:

• Why pointe work creates extremely high pressure
• How alignment reduces injury risk
• What pointe shoes actually do (and don’t do)
• The full-body muscle coordination required for balance
• Why pointe training takes years... not months

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Hosted 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:

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What if dance could do more than build technique… what if it could change how we connect with others? In this video, we break down scientific research examining how dance impacts individuals with autism spectrum disorder (ASD).

We explore:

• Whether dance improves overall ASD symptoms
• The powerful effects on social interaction and communication
• Why empathy did not significantly change
• The neuroscience behind movement, connection, and learning
• What this means for dancers, teachers, clinicians, and families

Research Publication:

Chen, T., Wen, R., Liu, H., Zhong, X., & Jiang, C. (2022). Dance intervention for negative symptoms in individuals with autism spectrum disorder: A systematic review and meta-analysis. Complementary therapies in clinical practice, 47, 101565.

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Hosted 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:

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What if dance could actually help people with Parkinson’s disease improve their balance... and potentially reduce their risk of falling?

In this episode, I break down one of my own research studies: a systematic review and meta-analysis of 14 randomized controlled trials (612 participants) examining how dance impacts balance in Parkinson’s disease... and the results might surprise you.

We’ll cover:

• Whether dance actually improves balance
• What an effect size means (in simple terms)
• Whether certain dance styles work better than others
• Why duration matters more than style
• The science behind why dance works (neurology + biomechanics)
• What this means for real-world fall risk and independence

This isn’t just theory... this is high-level clinical evidence translated into real, practical insights. If you're a dancer, teacher, clinician, or just curious about how movement impacts the body and brain, this episode is for you.

Publication Discussed:

Simpkins, C., & Yang, F. (2023). Do dance style and intervention duration matter in improving balance among people with Parkinson’s disease? A systematic review with meta-analysis. Parkinsonism & related disorders, 106, 105231.

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• ⁠⁠⁠⁠⁠⁠⁠Amazon Storefront⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• E-mail: [email protected]

Hosted 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:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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What if dance could actually change your brain? Not just how you feel... but how your brain functions over time. In this video we break down a systematic review and meta-analysis (one of the highest levels of scientific evidence) to answer a powerful question: Can dance improve cognitive function and help protect against decline as we age?

We’ll cover:

• What the research says about memory, attention, and executive function
• Why dance may stimulate neuroplasticity
• Whether dance is actually better than other forms of exercise
• What this means for dancers, adults, and aging populations

This isn’t just “exercise is good for you.” This is measurable, clinical data on how movement impacts the brain.

Publication Discussed:

Hewston P, Kennedy CC, Borhan S, Merom D, Santaguida P, Ioannidis G, Marr S, Santesso N, Thabane L, Bray S, Papaioannou A. Effects of dance on cognitive function in older adults: a systematic review and meta-analysis. Age Ageing. 2021 Jun 28;50(4):1084-1092. doi: 10.1093/ageing/afaa270. PMID: 33338209.

Join the Ballet Science E-mail List⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Watch This Video On YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect With Ballet Science:

• ⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠
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• ⁠⁠⁠⁠⁠⁠⁠⁠⁠X⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠Amazon Storefront⁠⁠⁠⁠⁠⁠⁠⁠⁠
• E-mail: [email protected]

Hosted 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:

• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Microphone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠Pop Filter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠Mic Stand⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Prompter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Large Key Light⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Small Key Light⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
• ⁠⁠Eve Flare Light⁠⁠⁠⁠⁠