Ballet Science Blog

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.

How does a professional ballet dancer go from the stage… to becoming a strength and personal trainer? 💪

In this Ballet Science Podcast clip, Shane Wuerthner shares his powerful journey from dancing with the Vienna State Opera, the San Francisco Ballet, and the Queensland Ballet to transitioning into the fitness world. Shane opens up about his struggles with patellar tendinopathy, walking down stairs backward to avoid knee pain, and relying on ibuprofen to get through class.

After retiring from his 12-year ballet career, he turned to strength training, not just to stay active, but to heal. That shift ultimately resolved his chronic knee issues and launched his career as a trainer and founder of Athletistry.

What physical qualities are male ballet dancers really lacking, and how do you fix them? 💪

In this Ballet Science Podcast clip, Shane Wuerthner (former principal dancer and founder of Athletistry) breaks down the most common movement limitations he sees in male dancers and dance students.

From dancers who are strong but inflexible… to dancers who have neither strength nor flexibility… to young men thrown into partnering before their bodies have matured, Shane explains why male dancers often struggle with functional movement at 18-19 years old and how to build essential strength the right way.

Are male ballet dancers still being told that strength training will make them “too bulky”? 💪 In this Ballet Science Podcast clip, Shane Wuerthner, former principal dancer and founder of Athletistry, breaks down the BIGGEST misconceptions male ballet dancers and students hear about weight training.

From being warned against leg exercises at 16 to being told to “bulk up” in a professional company, Shane shares why so many young men receive mixed messages about aesthetics, muscle size, and mobility. We discuss the outdated belief that lifting weights makes dancers muscle-bound and explore what strength training actually does for power, partnering, jumps, and longevity.

If you’re a male dancer, or you teach, coach, or parent one, this clip is essential. 🎧 Full episode available now on the Ballet Science Podcast – YouTube, Apple, Spotify.

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.

What are the biggest biomechanical benefits dancers gain from strength training? In this Ballet Science Podcast clip, Kendall Baab breaks down how resistance training improves balance, jump power, leg height, plié depth, endurance, and overall technical control.

We explore how stronger tendons, better joint mobility, and improved muscle endurance translate directly into higher développés, more stable pirouettes, and more powerful grand allegro. Kendall also discusses often-overlooked areas, like upper-body and back strength, and how they support alignment, arm placement, and full-body stability.

Drawing from dance science and real-world coaching, she explains how strength makes ballet feel easier, more fluid, and more enjoyable. If you’re a dancer or teacher interested in how biomechanics and strength training work together to elevate performance, this conversation offers practical, science-backed insight.

In this episode, host Caroline Simpkins 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.

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.

How can dance science shape the future of pointe shoe design? In this Ballet Science Podcast clip, Dr. Jessica Aquino explains how biomechanics research can influence materials, structure, pressure distribution, and injury prevention in pointe work.

We explore emerging technologies, including polymer shanks, new paste formulas, canvas vs. satin, pressure-sensing toe boxes, and even early 3D-printed pointe shoes. Dr. Aquino also highlights how foot type, stability, and load patterns could guide more personalized, evidence-based shoe design.

We also discuss ways the dance science community can adapt injury-prevention strategies from sports medicine to ballet, and how innovations could extend beyond pointe shoes to Irish step shoes, character shoes, and more.

If you’re curious about ballet biomechanics, pointe shoe research, or the future of dance footwear, this clip offers a fascinating look at what’s ahead.

How can dancers, teachers, and pointe-shoe manufacturers use science to better protect dancers’ feet? In this Ballet Science Podcast clip, Dr. Jessica Aquino shares evidence-based advice on strength, technique, dead-shoe risks, overuse injuries, sustainable pointe-shoe design, and where pointe-shoe technology may be headed next, including new materials and even 3D-printed options.

We also discuss the balance between tradition and innovation, how manufacturers can support dancer longevity, and why young dancers need strength and control before relying on their shoes for stability.

If you care about ballet biomechanics, pointe-shoe research, or injury prevention, this clip is packed with insights you won’t want to miss.

In this Ballet Science Podcast clip, sports psychologist and former professional ballerina Lauren Ostrander McArdle dives into one of the hardest challenges dancers face: life after ballet and the identity crisis that often comes with it.

Whether a dancer retires from a professional career, shifts paths after high school, or steps away due to injury, redefining who you are beyond the studio can feel emotionally overwhelming. Lauren explains how sports psychology helps dancers navigate this transition with clarity and self-compassion.

She covers:

• What “athletic identity” (or dancer identity) means in sport psychology
• Why over-identifying with dance can lead to emotional distress during transitions
• How dancers can begin expanding their identity beyond their artistry
• The “diamond analogy” for understanding your many facets as a person
• Practical exercises for identifying different parts of yourself beyond dance
• How grief is a normal and healthy part of leaving a dance pathway
• Why you are always a person first—and a dancer second
• How dancers can build resilience, rediscover interests, and polish new “facets” of identity