Ballet Science Blog

Discover how classical ballet can improve balance, coordination, and reduce ataxia in people with multiple sclerosis (MS). In this episode of the Ballet Science Podcast, Caroline Simpkins dives into a 2018 study on a targeted ballet program for women with mild to moderate MS. Learn how adapted ballet combines motor learning, neuroscience, and expressive movement to enhance mobility and overall well-being. Perfect for dancers, therapists, or anyone interested in movement-based rehabilitation.

Publication discussed in this episode:

Scheidler, A. M., Kinnett-Hopkins, D., Learmonth, Y. C., Motl, R., & López-Ortiz, C. (2018). Targeted ballet program mitigates ataxia and improves balance in females with mild-to-moderate multiple sclerosis. Plos one, 13(10), e0205382. https://doi.org/10.1371/journal.pone.0205382

Discover how professional ballet dancers walk differently from non-dancers in this episode of the Ballet Science Podcast. Caroline Simpkins, former ballerina and researcher, shares her 2023 biomechanics study on step length, step width, cadence, and dynamic balance.

Learn how ballet training influences movement strategies, walking speed, and step frequency, and what this tells us about balance, stability, and fall prevention. Perfect for dancers, movement enthusiasts, and anyone curious about the science behind human movement.

Publication discussed in this episode:

Simpkins, C., & Yang, F. (2024). Dynamic gait stability and spatiotemporal gait parameters during overground walking in professional ballet dancers. Journal of dance medicine & science, 28(1), 28-36. https://doi.org/10.1177/1089313X231202824

In this episode, Caroline shares her personal perspective as a ballet teacher and researcher, explaining what teachers look for before allowing dancers to begin pointe work.

We cover key factors including: Physical readiness: ankle, foot, and core strength, ankle mobility and alignment, technical proficiency and years of training, emotional maturity and focus, the pointe shoe fitting process, first-year goals for safe and confident pointe training, advice for dancers starting ballet later in life, and the important role parents play in supporting their child’s journey.

Whether you’re a dancer, teacher, or parent, this episode blends science and real-world ballet experience to give you a clear understanding of what it truly means to be ready for pointe.

Watch Part 1 From This Series: https://www.youtube.com/watch?v=by-tgigFIEc

Learn the 3 most common tests ballet teachers use to assess if a student is ready for pointe work. This video demonstrates the Airplane Test, Pirouette/Topple Test, and Relevé Test, showing how to check strength, balance, alignment, and control before beginning pointe training. Perfect for dancers, parents, and teachers who want a safe, effective approach to starting pointe.

This video serves as a supplement to the Ballet Science podcast episode titled “Pointe Readiness: What the Research Shows.” Watch here: https://www.youtube.com/watch?v=by-tgigFIEc

Discover what it truly takes for a dancer to start pointe work in this episode of the Ballet Science Podcast. Host Caroline Simpkins, former ballerina turned researcher, dives into the science of pointe readiness, exploring the physical requirements, common screening tests like the airplane test, relevé test, and pirouette/topple test, and potential injuries related to early pointe training. Learn how age, strength, balance, and alignment impact a dancer’s ability to safely go on pointe, and why a gradual, well-monitored approach is essential.

Drawing on a 2022 systematic review in the Journal of Dance Medicine & Science, this episode highlights research-backed strategies for teachers, dancers, and parents to assess readiness and reduce injury risk. Perfect for ballet students, teachers, and anyone curious about the biomechanics behind pointe work. Follow along for practical insights that bridge the studio and science.

Supplemental Video Showing Pointe Readiness Test Demonstrations: https://youtu.be/ppYT_pOTvL8

Publications discussed in this episode: Hough-Coles, K., & Wyon, M. (2022). Determining pointe readiness in young adolescent female dancers: a systematic review. Journal of Dance Medicine & Science, 26(4), 213-225. https://doi.org/10.12678/1089-313X.121522b

Join Caroline Simpkins, former professional ballerina and researcher, for the final episode of our three-part series on ballet and fall prevention. In this episode, we explore how recreational ballet helps older adults improve balance, reduce fall risk, and react faster to unexpected slips.

Learn about the neurobiomechanical mechanisms behind ballet training, including recovery steps, trunk control, and muscle activation, and discover why dance could be a fun and effective approach to fall prevention.

What you’ll learn in this episode: How ballet dancers outperform non-dancers in slip recovery, the importance of backward recovery steps and trunk control, EMG findings showing faster muscle responses in dancers, how recreational ballet can help older adults stay steady on their feet, and practical insights for adults of all ages interested in dance-based exercise.

Whether you’re a dancer, teacher, or just curious about movement science, this episode shows how ballet isn’t just art—it’s science that can help you move safely at any age.

Check out parts 1 & 2 of this series for the full picture on ballet and fall prevention.

Part 1: https://www.youtube.com/watch?v=GhYa6YV5Avw&t=68s

Part 2: https://www.youtube.com/watch?v=FMA6QJefDeI&t=594s

In this episode (Part 2 of 3), we dive into the pilot study I conducted on fall prevention in professional ballet dancers.

We explore: how ballet dancers respond to unexpected standing slips, differences between dancers and non-dancers in balance, trunk control, and recovery steps, what a pilot study is and why it’s important for larger research, and how ballet training may enhance reactive balance and reduce fall risk. This research provides early evidence that ballet training strengthens stability, trunk control, and adaptive balance responses, which could benefit anyone at risk of falls, including older adults.

Next episode (Part 3): We’ll apply these findings to older adult ballet dancers and share insights from my dissertation research on ballet for fall prevention across the lifespan. Watch here: https://www.youtube.com/watch?v=Y2pu0LRFk3M

Watch Part 1 first if you haven’t already, to understand the foundations of ballet and fall prevention: https://www.youtube.com/watch?v=GhYa6YV5Avw&t=68s

Publications discussed in this episode:

Simpkins, C., Ahn, J., Shin, S., & Yang, F. (2022). Recovery from an unexpected standing-slip in professional ballet dancers. Journal of Biomechanics, 145, 111366. https://doi.org/10.1016/j.jbiomech.2022.111366

Simpkins, C., & Yang, F. (2023). Adaptation to repeated standing-slips in professional ballet dancers. Journal of biomechanics, 152, 111572. https://doi.org/10.1016/j.jbiomech.2023.111572

Welcome to the Ballet Science Podcast! I’m Caroline Simpkins, a former ballerina turned researcher. In this first episode of our three-part series on ballet and fall prevention, we explore how ballet training can enhance balance, stability, and overall fall risk reduction for dancers and movers of all ages.

We’ll cover: why falls are a major concern, especially for older adults; how ballet strengthens balance, lower body muscles, and core stability; and my personal research journey and inspiration behind studying ballet and falls.

Over the next two episodes, we’ll dive into my pilot study with professional ballet dancers and my dissertation research on older adult ballet participants.

Welcome to the Ballet Science Podcast! In this premiere episode, former professional ballerina and researcher Caroline Simpkins, PhD, shares her journey from dancing in pointe shoes to earning a PhD in kinesiology and launching a podcast that bridges the worlds of ballet and science.

Learn how Caroline’s experience as a professional dancer and ballet teacher inspired her research on fall prevention and biomechanics, and how this podcast will explore the science behind ballet, injury prevention, nutrition, mindset, and movement for dancers of all ages and levels.

Whether you’re a dancer, teacher, student, or just curious about the science of movement, this episode offers insights into the intersection of ballet and research, and what you can expect from future episodes.