The anti-rotation component to the pallof press can be replicated in a laying position, this enables a vast amount of the lower limb...

The PSQI is a validated sleep quality questionnaire that can help you understand issues around how well you sleep, & help direct solutions

Toenail avulsions are a real concern to dance populations and can be very prevalent, especially in ballet dancers whose toenails, in...

Do eccentric strength exercises enhance strength AND flexibility measures? If so then a missing part of flexibility programs has been found

Not just about strong bones & healthy teeth. Calcium is essential for a number of vital life processes & can be hard for some to consume

The Nordic Curl is a key component of hamstring injury prevention programmes in elite sports but is still a relatively underutilised...

The good ol' Jane Fondas, a classic lateral hip exercise but not the most innovative. However, it can be very beneficial for hip capacity

Not everyones favourite but undeniably nutritious. Chopping or milling makes this an accessible way to increase nutrient density to meals

Deceptively difficult, doing the plank on a foam roller will put a huge challenge on your shoulders as well as your abdominal muscles

In the more contemporary look at chronotypes the most common type is the bear, well aligned with the 9 to 5 but is it ideal for performers?

Milk is be quite divisive so understanding why each of them might be useful in particular situations can help you choose what to have & when

A high total load push up exercise where the added effort is controlling the lower back/abdominals & hips. An ideal full body addition

How does resistance training compare to stretch training for range of motion gains? This systematic review has a deeper look into it

A nutrient dense smoothie we created for the cast of The Play That Goes Wrong

Front loading a lateral lunge is a nice way to progress as well as specifically challenging the back extensors & muscle that control sway

Bone broths are making a come back, we're just starting to understand the huge nutritional benefits of the bones we've been discarding

A second way to assess your chronotype is via Dr Michael Braus' questionnaire. Are you a bear, lion, wolf or dolphin? Find your answer here

Looking into the injury rates among 5 academic years of a ballet school to see just how prone they were to pain & injury

A pallof press progression using perturbations is a great way to may things harder without just adding load. A huge stability challenge