Ballet Science
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Caroline Simpkins, PhD
Helping dancers train smarter through science.
đź©° Former Professional Ballerina
🎓 PhD in Biomechanics
🎙 Ballet Science Podcast
07/21/2026
Most people think ballet is all about flexibility and balance… but your heart is working hard, too. ❤️
From sustained movement at the barre to allegro combinations across the floor, ballet challenges your cardiovascular system in ways many people don’t realize.
With consistent training, your heart becomes more efficient at delivering oxygen to your muscles, supporting endurance in class while also contributing to long-term cardiovascular health.
One of my favorite parts about dance science is showing that the benefits of ballet extend far beyond technique. Every class is an opportunity to train not only as an artist, but also as an athlete.
Follow Ballet Science to learn more about the intersection of art and science!
Sources:
American Heart Association. Recommendations for Physical Activity in Adults.
American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription.
Liu, X., Shen, P. L., & Tsai, Y. S. (2021). Dance intervention effects on physical function in healthy older adults: a systematic review and meta-analysis. Aging clinical and experimental research, 33(2), 253-263.
Peng, X., Xu, X., Hu, P., Zhu, X., & Wang, L. (2024). The physical and psychological effects of dance therapy on middle-aged and older adult with arterial hypertension: a systematic review. Heliyon, 10(23).
Ballet teachers often give corrections like “lift,” “lengthen,” or “turn out more.” But what do those cues actually mean from an anatomical perspective?
Encore is a new Ballet Science Podcast series where I bring back some of my favorite interviews that are just as relevant today as when they first aired.
In this episode, Shane Wuerthner explains the difference between aesthetic corrections and anatomical corrections, and why understanding anatomy can help dancers improve technique, train more effectively, and reduce injury risk.
The full interview dives into strength training for male ballet dancers, including how to build the strength and power needed for partnering, jumps, and performance. It’s a valuable conversation not only for male dancers, but also for parents, teachers, and anyone who wants to better understand the physical demands of ballet.
🎧 Watch or listen to the full Encore episode on YouTube, Spotify, or Apple Podcasts. Links are in the comments below!
Have you ever received a correction that didn’t quite make sense? Let me know in the comments!
In this Ballet Science clip, we explore a specific pointe shoe hacks: the "three-quarter shanking" technique. This modification, a common practice among professional ballet dancers, involves carefully cutting the shank of ballet shoes to enhance flexibility. It's a precise "how to" for advanced ballet training, requiring significant strength and often teacher's permission for students.
Watch the full video now on the Ballet Science YouTube Channel! (Link below in the comments)
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Build better ankle stability with this simple resistance band exercise.
This movement focuses on strengthening the muscles around your ankle using just one band and your own body weight. It is perfect for anyone recovering from an injury or looking to improve their balance during daily activities.
Try this exercise today and let me know how your ankles feel!
Looking for a longer workout? Check out my 15 minute ankle strength workout available on the Ballet Science YouTube channel! (Link is in the comments below)
07/20/2026
Do female ballet dancers get more overuse injuries than males? 🩰🤔
You might expect the answer to be yes… but this new systematic review says not necessarily.
Researchers analyzed 11 studies involving 1,650 pre-professional and professional ballet dancers and found:
🦶 The foot and ankle were the most common sites of overuse injuries in both s*xes.
đź“Š There were no significant differences between female and male dancers in:
• Injury prevalence
• Injury incidence
• Injury location
So despite differences in choreography, pointe work, and traditional training expectations, the current evidence doesn’t show that one s*x is at greater risk for overuse injuries than the other.
⚠️ That said, the authors urge caution. The overall certainty of the evidence was very low, meaning higher-quality research is still needed before drawing firm conclusions.
The takeaway? Injury prevention strategies shouldn’t be based on s*x alone. Training load, recovery, technique, strength, mobility, previous injuries, and individual biomechanics likely play a much bigger role.
đź’¬ Does this finding surprise you? Have you noticed different injury patterns between male and female dancers in your own experience?
Master ankle stability with this simple kettlebell exercise.
Improve your balance and strengthen your ankles using a balance pad and a single kettlebell. This focused movement is perfect for dancers or anyone looking to build better lower-body control.
Check out the full ankle strength workout on the Ballet Science YouTube channel! Link is in the comments below.
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Research indicates that when pointe shoes become soft or worn out, dancers experience decreased stability and increased muscle activation.
This leads to increased postural sway, meaning the dancer's body still performs most of the control, even though the pointe shoes offer some assistance.
This video explores the science behind why a soft pointe shoe impacts a dancer's balance and overall ballet technique.
Full video available on the Ballet Science YouTube channel! Link is below in the comments.
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07/17/2026
Ballet Term of the Weekđź©°
Écarté - from French, meaning “separated.”
In ballet, écarté describes a position where the dancer faces a diagonal with the working leg extended to the side.
Although the leg moves à la seconde, écarté is more than just a side extension… it’s about how the entire body is oriented. From a biomechanics perspective, écarté challenges lateral balance, hip stability, and coordination between the head, shoulders, pelvis, and supporting leg. Strength and alignment make the position look effortless.
Save this for class and follow Caroline Simpkins, PhD | Ballet Science | Education + Podcast for more technique + science!
This Ballet Science video clip explores the physics behind the dazzling 32 fouetté turns from the Black Swan pas de deux in Swan Lake. We break down how each fouetté is a series of individual turns, powered by fresh injections of torque, making ballet turns a true masterclass in biomechanics. Understanding these movements helps explain the incredible artistry and athleticism of ballet.
Want to learn more? Watch the full video about pirouette physics on the Ballet Science YouTube channel! Link is below in the comments.
Follow Ballet Science now for weekly videos!
Can the skills you learn in ballet help you succeed outside the studio? 🩰🎓
In this clip, Aurora Dickie (soloist with Staatsballett Berlin and master's student in dance science) shares how ballet has prepared her for graduate school, and how studying science has changed the way she approaches her dancing.
Discipline, resilience, critical thinking, and learning to accept feedback... it turns out the connection goes both ways.
I loved this conversation because it highlights something I truly believe: the skills developed through ballet extend far beyond the stage!
🎥 Watch the full interview on the Ballet Science YouTube channel or listen on Spotify or Apple Podcasts! Links are below in the comments.
What skills has ballet taught you that you've used in another area of your life? Let me know in the comments! 👇
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