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 technique

Whether 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.

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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 issue
• How ballet uniquely trains strength, balance, and neuromuscular control
• How older ballet dancers performed on sit-to-stand, timed-up-and-go, strength tests, and more
• Why dancers showed significantly better physical function than non-dancers
• Why fall history alone doesn’t tell the full story
• What this means for fall prevention programs and healthy aging
• The next steps for ballet-based research and structured interventions

This 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/10.1177/1089313X251380085

Subscribe for weekly episodes connecting biomechanics, injury prevention, and dance science.

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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 training
• How to design programs for partnering, overhead lifts, jumps & turns
• Why “muscle-bound” fears are often misunderstood
• How to support young men who are new (or nervous) in the gym
• Common weaknesses and movement patterns in male ballet students
• How smart strength training can reduce injury risk and improve longevity
• What the future of strength training in ballet could look like

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Website: https://ballet.science

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Follow Shane Wuerthner, Athletistry:

Website: https://www.athletistry.au/

Instagram: https://instagram.com/athletistry

Facebook: https://www.facebook.com/athletistry

YouTube: https://www.youtube.com/@Athletistryofficial

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Logo 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 coach
• How 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 true
• Key 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 control
• Foundational 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 longevity
• What movement efficiency means in ballet and how coordination + strength improve performance
• Practical 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 Therabands

Whether 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/trainwithkendall

YouTube: https://https://www.youtube.com/@trainwithkendall

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Logo 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 YouTube⁠

Logo 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.spp⁠

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Logo Photo: Richard Calmes

Master pointe shoe fitter Josephine Lee (The Pointe Shop) joins Dr. Caroline Simpkins to demystify pointe shoe fitting—from shoe anatomy (box, shank, vamp, wings, platform) to how fit impacts technique, foot health, and injury risk.

We cover common fitting mistakes, why pain is a red flag (not a rite of passage), spotting dead shoes, drying/rotating pairs, when jet glue helps, and why a professional fitting—in person or virtual—matters. Plus: trends in materials and emerging tech.

Follow The Pointe Shop:

Website: https://thepointeshop.com

Instagram: @thepointeshop

Facebook: @thepointeshop

YouTube: @thepointeshop

Watch Full Interview on YouTube

Logo Photo: Richard Calmes

Former ballet star Dr. Miko Fogarty joins the Ballet Science Podcast to share her journey from elite performer (“First Position,” YAGP, Birmingham Royal Ballet) to a foot & ankle surgery resident specializing in podiatric medicine.

We cover injury prevention, why dead pointe shoes raise risk, alignment tips that protect feet, knees, and hips, and how expert pointe-shoe fitting keeps dancers healthy. Plus: career transition advice, biomechanics insights, and clinician–teacher collaboration.

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 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.

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Logo Photo Credit: Richard Calmes

Performance Photos Provided Courtesy of Miko Fogarty

What muscles control turnout in ballet? Learn how the hip muscles, tendons, and ligaments work together to create turnout, stability, extension, and control... and why understanding them can help prevent injury. If you’ve ever struggled with turnout, hip tightness, or stability, this episode explains what’s happening inside your body and how to train smarter.

Learn how the hip muscles create turnout (not your knees or feet), and the role of the hip flexors in leg lifts and extensions. Discover how the glutes and hamstrings power arabesque and jumps, and why the posterior chain is essential for strength and control. We also discuss how abductors and adductors stabilize balance and alignment, how tendons and ligaments support movement and prevent injury, and why mobility + stability balance is key for 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.

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Logo Photo: Richard Calmes

Welcome to the Ballet Science Podcast, where dance meets science! In this episode, host Caroline Simpkins, a former ballerina turned researcher, breaks down the anatomy of the hip joint and explains how your bones, pelvis, and femur work together to support every turnout, arabesque, and développé.

Learn how your unique hip structure affects turnout, flexibility, and alignment — and why understanding your bone anatomy can help prevent injuries like hip impingement and labral tears. Perfect for dancers, teachers, and movement enthusiasts who want to move smarter, not harder.

Throughout this episode, I’ll be referencing a physical model of the hip that I have with me in the studio. I highly recommend checking out the video version of this episode, so you can follow along visually and get the most out of today’s discussion.

⁠Watch this episode on YouTube⁠

Logo Photo: Richard Calmes