In a pioneering move that could reshape the landscape of dance training, The Royal Ballet School has embarked on an ambitious research project to uncover the optimal strength training regimen for pre-professional ballet dancers. Launched in 2023 in collaboration with the University of Essex, this cutting-edge study delves into the intricate balance between enhancing performance and minimizing injury risk through targeted weight training.
Jamie Harding, the Royal Ballet School’s Strength and Conditioning Coach for Upper School, is leading this groundbreaking research. Harding’s PhD work, which is set to conclude in early 2025, comprises five interconnected studies that promise to illuminate the most effective methods of strength training for maturing dancers.
The Royal Ballet School’s commitment to this research underscores its recognition of ballet’s unique position as an aesthetic art form and a high-performance athletic pursuit. Harding aptly notes that dancers routinely perform “feats that are unimaginable” to the average person, necessitating a scientific approach to ensure their bodies can withstand the rigorous demands of the profession.
The initial phase of Harding’s research focuses on a reliability study, meticulously examining the physical profiling tests conducted at The Royal Ballet School. These tests, which measure students’ strength, power, and muscular endurance at the start of each term, form the backbone of the School’s approach to monitoring dancers’ physical development. Early findings indicate that these profiling tests are accurate, providing a solid foundation for the subsequent stages of the research.
Building on this, Harding’s second and third studies aim to chart the evolution of elite adolescent ballet dancers’ physical performance profiles over a training year. This research addresses a significant gap in academic literature, as more studies need to examine the normative power, strength, and muscular endurance levels of elite 11-to-19-year-old ballet dancers.
Perhaps the most intriguing aspect of Harding’s research is the exploration of “micro dosages” of strength and conditioning training. This final study divides Upper School students into three groups, each following a different strength training regimen. Preliminary results suggest that shorter, more frequent sessions may be more effective than longer, weekly sessions.
The Royal Ballet School has already begun implementing these findings, introducing 15-minute strength and conditioning sessions into its timetables. This proactive approach allows dancers to capitalize on their post-class energy levels, eliminating the need for additional warm-up time and reducing energy expenditure. The School has invested in heavy-duty trolleys to transport equipment from the gym to the studios, further streamlining the process.
Initial feedback from students has been overwhelmingly positive. Many report feeling fresher for the next day’s training and able to push themselves harder in each session. This real-time application of research findings demonstrates The Royal Ballet School’s commitment to evidence-based practice and continuous improvement.
As The Royal Ballet School approaches its centenary in 2026, this research project exemplifies its ongoing dedication to innovation and excellence in dance education. This study’s findings will inform the School’s Healthy Dancer Programme and contribute valuable insights to the broader dance industry and other performance disciplines.
The Royal Ballet School’s collaboration with the University of Essex in this research venture highlights its position as a leader in the ballet world. Investing in high-level research exploring the intricate relationship between strength training and dance performance, the School is paving the way for healthier, stronger, and more resilient dancers.
When the full results of this pioneering study are published in 2025, they are expected to have far-reaching implications for dance training methodologies. The Royal Ballet School’s commitment to sharing these findings with the broader ballet industry underscores its dedication to advancing the art form.
As we await the conclusive results, it’s clear that the Royal Ballet School is not content to rest on its laurels. Instead, it continues to push the boundaries of dance education and training, ensuring that its students receive the most advanced, scientifically-backed preparation for their future careers in the demanding world of professional ballet.