What is Progressing
Ballet Technique?
A globally trusted conditioning method used by 10,000+ teachers in 60+ countries. Built on neuromuscular science, developed over decades, and proven in studios worldwide.
Conditioning that changes how dancers move
Progressing Ballet Technique is a body-conditioning and strengthening program designed specifically for dancers. It was built to develop the strength, muscle memory, and body awareness that transforms how they move, feel, and perform.
PBT works from the inside out: through a graded series of exercises using equipment such as exercise balls and resistance bands, dancers develop precise alignment, coordination, and control, supported by music and guided by an understanding of both technical and artistic development.
Informed by anatomy, motor learning, and movement science, PBT is trusted by teachers, professional dancers, and sports physiotherapists worldwide as effective for injury prevention and rehabilitation as it is for technical growth.
PBT aids in strengthening foundational aspects and I find it incredibly beneficial for students just starting ballet or professionals like myself. PBT has been transformative, whether it is helping to improve a jump, find your leg or cross your fifths. The results are incredible!
Jovani Furlan
Principal Dancer | New York City Ballet
Certified Teachers Worldwide
Countries Using PBT
Dance Schools Integrated
Of Development & Refinement
Meet the method, meet the founder
Marie Walton-Mahon OAM and PBT tutor Jenna Roberts walk you through the method, the science behind it, and why it works.
Why it works, and how we know
Behind the method sits years of real-world results, documented research, and a scientific framework grounded in how the body actually learns to move.
Grounded in neuromuscular repatterning
PBT is grounded in neuromuscular repatterning, a well-documented field in sports science and physiotherapy. By using equipment as a proprioceptive tool, the body receives instant sensory feedback on alignment — faster and more lasting than verbal correction alone.
When a dancer's weight shifts off-centre, the ball moves. The brain receives immediate data and self-corrects. This is proprioceptive mapping: the body learning to feel the correct alignment rather than imitating the shape.
It is not just a workout; it is an education in understanding and respecting your body.
Joseph Caley, Principal Dancer, The Australian Ballet
Observed in practice, confirmed by research
PBT has been practised in studios worldwide for over three decades. In that time, its impact has been observed across thousands of teachers and students globally, and examined in academic research.
A 2019 case study by Dr. Jenna M. Alsteen at Edgewood College found that PBT certification meaningfully changed how teachers taught, sharpened their precision in targeting specific muscle groups, and led to measurable technique improvements in their students.
These findings reflect what the broader PBT community has been experiencing for years.
30 years. 60 countries. Thousands of students.
Integrated into studios, schools, and curricula across 60+ countries, PBT is used by everyone from beginner students to principal dancers at the world's leading companies. Over three decades, teachers have reported the same outcomes: stronger students, better technique, fewer injuries, and dancers who truly understand their bodies.
It was true of Daniel Roberge, one of the earliest students Marie tested the method with, who went from zero ballet experience to a silver medal at the Genee International Competition and a place at Washington Ballet. And it has been true of thousands of students ever since.
Reading: The Concept of Neuromuscular Repatterning in Dancers: A Systematic Review (ResearchGate, 2024).
Reading: An experimental study using the PBT Program
Marie Walton-Mahon OAM
Marie Walton-Mahon OAM is a former professional ballet dancer, choreographer, and educator with over five decades dedicated to dance education. The OAM, Medal of the Order of Australia, was awarded to Marie in 2021 for her service to dance as a teacher, one of Australia's highest civilian honours.
Her curiosity about how dancers truly prepare their bodies began in the early 1970s, watching the legendary Maya Plisetskaya do floor barre exercises before class with Les Ballet de Marseille. That moment never left her. Back in Australia, she spent years studying anatomy, collaborating with physiotherapists, and developing a system of exercises that would give dancers the physical foundation their training alone could never fully build.
What started in a single studio in Newcastle is now taught across six continents. Marie continues to lead, mentor, and evolve the program she has spent a lifetime bringing to life.
PBT is for every dancer, at every stage
Whether you are training your own body or developing your students, there is a clear path into PBT.
What the dance world says
Leanne Benjamin AM OBE
Artistic Director, Queensland Ballet Former Principal · The Royal Ballet, London
“PBT proves invaluable for dancers, athletes and physiotherapists, enabling them to maximise their performance and excel in their respective fields. I hold PBT in the highest regard to strengthen, motivate, and support students.”
Li Cunxin AO
Author, Mao's Last Dancer Former Artistic Director · Queensland Ballet & Australian Ballet
“The effective PBT exercises will help students to strengthen their core, stability, muscle control, balance and overall, help their dance technique.”
Jessica Fyfe
Principal Dancer · Scottish Ballet PBT practitioner since age 13
“Beginning my training in PBT at the age of 13 prepared my body for the career I have today. PBT has given me a core strength like no other and has helped support me through injuries, lockdowns and throughout all the different stages of my career.”
Have questions?
Progressing Ballet Technique (PBT) classes are designed to meet the needs of a range of participants, including age groups and skill levels. The program is divided into categories to cater to each groups requirements;1. Sub Junior Program; This program is tailored for dancers introducing them to the elements of PBT. It focuses on nurturing their development and providing an understanding of basic ballet technique.2. Junior Program; Aimed at children this segment builds upon the fundamentals taught in the Sub Junior Program. It emphasizes developing strength and flexibility that're essential, for ballet.3. Senior Program; Designed for teenagers this level concentrates on techniques and incorporates strength building exercises that support the increasing demands of ballet training during this stage.4. Advanced Program; This program is geared towards professional and professional dancers who want to enhance their performance skills, stamina and technical precision.5. Adult Program; Specifically crafted for adult learners this program caters to both beginners and those with ballet experience. It focuses on body conditioning and improving technique.PBT classes are not limited to ballet dancers; they also offer benefits, for individuals seeking body conditioning. The broad appeal stems from reasons;Comprehensive Body Workout; PBT exercises target muscle groups promoting strength, flexibility and balance.This makes it a great workout routine, for people who don't dance but want a rounded fitness approach.Preventing Injuries and Supporting Recovery; The programs emphasis on using muscles and correctly helps prevent injuries and aids in rehabilitation making it suitable for individuals recovering from ailments or wanting to avoid them.Improved Posture and Body Awareness; Regular PBT training improves posture and body awareness, which benefits not dancers but anyone looking to enhance their overall physical condition and body alignment.Reducing Stress and Promoting Mental Well being; Like forms of exercise PBT can be a stress reliever. The focus required during PBT exercises also promotes mindfulness contributing to well being.In summary PBT classes offer an comprehensive training program that's accessible to people of all ages. Whether you're an dedicated ballet dancer or simply someone interested, in body conditioning PBT provides an exceptional opportunity to improve physical fitness, ballet technique and overall well being.
Progressing Ballet Technique (PBT) offers a range of advantages, making it an invaluable resource for dancers and individuals seeking a comprehensive approach to conditioning their bodies. Here are some of the benefits you can expect from PBT;Strength and Stamina: PBT exercises focus on strengthening core muscles, legs, feet, and arms, providing the endurance and power needed for ballet and other dance forms. This increased strength also enhances activities and overall fitness levels.Enhanced Flexibility: Regular PBT practice gradually improves flexibility. This not only helps achieve lines and positions in ballet but also reduces the risk of injuries while enhancing overall mobility.Better Posture and Alignment: PBT emphasizes posture and alignment through targeted exercises. Participants learn how to maintain body alignment, which is vital for mastering ballet techniques as well as improving posture in daily life.Increased Body Awareness and Control: The program aids in developing an understanding of body mechanics and how different muscles work during movement. This heightened body awareness enables control over movements both on stage or dance floor as well, as during everyday activities.Injury. Recovery: By strengthening muscles while improving flexibility, PBT significantly decreases the chances of dance-related injuries.Moreover, focusing on technique and alignment can play a role in aiding the rehabilitation process for existing injuries.Better Coordination: Numerous PBT exercises are specifically designed to challenge and enhance balance and coordination. This is vital not only for dancers who need to execute choreographies but also for improving overall physical coordination and stability.Improved Muscle Tone and Conditioning: Regularly participating in PBT classes leads to increased muscle tone and overall body conditioning. This not only contributes to a more sculpted physique but also supports efficient movement and energy utilization during dance or other physical activities.Stress Reduction and Mental Concentration: Although primarily physical, PBT also demands focus and concentration, which can help alleviate stress. The emphasis on the mind-body connection in PBT brings benefits not to physical well-being but to mental health.In summary, PBT offers an array of advantages that include enhanced strength, flexibility, posture, body awareness, injury prevention, balance, coordination, muscle tone as well as mental focus. These benefits extend beyond ballet itself by contributing to well-being and performance in various aspects of life.
Yes, Progressing Ballet Technique (PBT) can be incredibly beneficial for both recovering from injuries and preventing them for dancers and individuals involved in activities that require strength, flexibility, and balance. Let me explain how PBT helps in these areas;
1. Preventing Injuries;
- Strengthening Supporting Muscles: PBT exercises not only target the muscle groups used in dance but also focus on strengthening the muscles around the joints and core. By building up these supporting muscles, they provide support and stability during dance movements, reducing the risk of injuries.
- Improving. Technique: PBT emphasizes alignment and technique, helping dancers avoid mistakes that can lead to injuries, such as incorrect posture or imbalanced muscle usage.
- Safely Enhancing Flexibility: Flexibility is crucial in dance but needs to be developed gradually to avoid overstretching or strain. PBT helps build flexibility, reducing the chances of injuries related to inflexibility or overextension.
- Promoting Body Awareness: Understanding one's body and its limitations plays a significant role in injury prevention. PBT helps enhance body awareness by enabling dancers to recognize when they are pushing their bodies hard or putting themselves at risk of injury.
2. Injury Rehabilitation;
-Gentle on the Body, PBT exercises offer a controlled approach, making them suitable for individuals recovering from injuries. These exercises can be adjusted to match the individual's capabilities.
-Helps Restore Alignment and Balance in the Body; Injuries can cause imbalances and compensatory patterns within the body. PBT assists in realigning and rebalancing the body, ensuring a comprehensive recovery.
-Customizable for Specific Recovery Ne: PBT exercises can be customized to target areas affected by an injury, making it a valuable tool for focused rehabilitation efforts.
-In conclusion, PBT serves as a method for both preventing injuries and facilitating recovery. Its emphasis on strength, flexibility, alignment, and body awareness offers an approach to maintaining and regaining health. This is particularly advantageous in activities, like dance, that demand exertion.
Progressing Ballet Technique (PBT) can be introduced to students as 5 years old, provided they show the necessary concentration and interest. However, it's more common for the PBT program to start at the junior level, typically around the age of 6. This age is often considered ideal due to the following reasons;Development of Concentration: By the age of 6, most children have improved their ability to concentrate and focus, which is crucial for engaging with PBT exercises and understanding its principles.Physical Readiness: At this stage, children are generally physically prepared for physical activities. PBT exercises are designed to be suitable for their age and can aid in developing muscle strength, coordination, and flexibility.Introduction to Ballet Fundamentals: Starting PBT at the sub-junior level aligns with children's initiation into formal ballet training. It can complement their ballet classes by reinforcing skills and techniques in an environment.Building a Foundation for Future Training: Early exposure to PBT establishes a groundwork for training as students progress further. It helps develop body awareness, alignment, and discipline – all of which are essential in any dance form.Adaptability to Young Learners: Overall, introducing Progressing Ballet Technique at a stage provides benefits that support young learners' growth in ballet while nurturing their passion for dance.The PBT program for kids is designed to match their learning styles and physical abilities, making sure that the activities are enjoyable, beneficial, and easy to participate in.To summarize, while it's possible to introduce PBT at 5 years old for children who can concentrate well enough, most kids usually start around the age of 6. This timing aligns with the stage of sub-junior level children, making it an appropriate time to begin their PBT journey.
Managing multiple ages and levels in a single PBT class, like combining Junior and Senior students, is quite feasible and not a problem with effective planning. Simply split the class into two groups. Start with exercises common to both levels, like "turnout," and use the same music to maintain a cohesive class flow. Though this requires a bit of extra class planning, each exercise is designed to progress and relate across levels, making it entirely possible to cater to different ages and skills in one session efficiently.
Progressing Ballet Technique (PBT) offers an approach that complements ballet training, providing dancers with valuable tools. What makes PBT stand out from ballet classes are its features;
Supportive Role in Dance Training: PBT is designed to be used alongside traditional ballet classes, acting as a helpful supplement to enhance and support the techniques learned in ballet.
Targeted Development of Muscle Memory: PBT emphasizes muscle memory development through exercises. This approach allows dancers to internalize the body positions and movements essential for ballet, resulting in improved technique and performance.
Gradual Increase in Difficulty: The exercises within PBT are structured to increase in difficulty. This progressive approach enables dancers at all levels of their ballet journey to build strength, flexibility, and technique systematically and safely.
Unique Exercise Regimen: PBT incorporates exercises not commonly found in ballet classes. These exercises focus on isolating and strengthening muscle groups, enhancing flexibility, and improving overall body alignment and posture.
Use of Props for Enhanced Training: PBT often integrates the use of props such as exercise balls, fusion balls, and resistance bands into its training methods. These props add a dimension to the training experience.These tools bring an element to training, helping to improve core stability, balance, and coordination.
A Comprehensive Approach to Ballet Technique: PBT takes an approach by not only focusing on the physical aspects of ballet technique but also enhancing body awareness and control. This holistic approach greatly contributes to a dancer's skill and confidence.
In conclusion, PBT stands apart from ballet training as a tool that specifically targets muscle memory. It incorporates an increase in exercise difficulty. Utilizes unique exercises and props to enhance ballet technique. This makes PBT an effective and distinctive addition to a dancer's training routine.
Progressing Ballet Technique (PBT) offers benefits that can greatly improve your ballet performance. By focusing on muscle memory and technique, PBT enables you to achieve controlled and artistically refined movements on stage. Here's how PBT accomplishes this;Improved Muscle Memory: PBT exercises are specifically designed to ingrain movements into your muscle memory. This results in a fluid execution of ballet techniques, allowing you to perform complex sequences with greater ease and confidence.Enhanced Technique: Through its targeted exercises, PBT helps refine your ballet technique by working on core strength, balance, alignment, and flexibility – all elements of ballet. This improvement leads to lines, better balance, and graceful movements.Heightened Control and Precision: Through heightened body awareness fostered by PBT training, you gain control over your movements. This control is crucial for executing precise and nuanced choreography while minimizing the likelihood of mistakes during performances.Injury Prevention: Strengthening the muscles used in ballet and enhancing flexibility are components of PBT that contribute to injury prevention. By reducing the risk of injuries, you can perform consistently at a level.Enhanced Artistic Expression: PBT not only enhances your skills but also allows for a deeper expression of artistry in your ballet performances. By managing the aspects, you can dedicate more attention to conveying emotions and telling stories through your dance.Improved Stamina and Endurance: Engaging in PBT conditioning helps build stamina and endurance, which proves advantageous when performing pieces or during intense rehearsal and performance schedules.Enhanced Confidence: Mastering techniques and developing muscle memory boosts confidence on stage. A dancer who feels confident is more inclined to take risks and deliver performances at a level.In conclusion, PBT plays a role in ballet performances by strengthening muscle memory, refining technique, and fostering an understanding of body mechanics. This results in controlled movements that contribute to an overall elevation of artistic quality in ballet performances.
Certainly, Progressing Ballet Technique (PBT) is indeed suitable for individuals who engage in dance as a hobby rather than as a profession or for those who're interested in the program for body conditioning and fitness purposes. PBT provides advantages such as flexibility, strength, and overall body awareness.
Yes, we do have an ambassador program at Progressing Ballet Technique (PBT). We're always thrilled to welcome members to our team. If you're interested in becoming part of our ambassador program, kindly reach out to us via email at customerservice@pbt.dance. Share some information about yourself. Our team will then connect you with the person in your region. We provide you with all the necessary details on how you can join our ambassador team. We eagerly await your email and the possibility of having you join our PBT community!
If you're just starting with Progressing Ballet Technique (PBT) exercises, here's a step-by-step guide to get you going;
Focused Improvement: If there's an area of your training that you want to enhance, begin by exploring the tutorials related to that category. Be sure to select the level that aligns with your age and experience.
Recreational Dancers or Non Dancers: If you're someone who dances for fun or not a dancer all its recommended to begin at a level lower than your age group. This will allow you to establish a foundation before progressing to challenging exercises.
Holistic Approach: For those seeking an encompassing PBT experience, starting with the class plans designed for your age level is a choice. These class plans provide a PBT session that you can follow along with.
Progressing Through Levels: If you're new to dance or consider yourself a recreational dancer, consider commencing at a level. Gradually working your way up as you gain confidence and proficiency in the exercises.
By following these suggestions, you can embark on your PBT journey in a manner that suits your needs and objectives, ensuring an effective experience.
Please feel free to contact us via email at customerservice@pbt.dance, or alternatively, you can connect with us through our social media platforms. Our dedicated team is available and eager to assist you by providing any information you may require.
PBT is not limited to just ballet dancers; it also offers benefits for individuals seeking a program for general body conditioning.
Comprehensive Body Workout: PBT exercises target muscle groups promoting strength, flexibility and balance. This makes PBT a great workout routine, for people who don't dance but want a rounded fitness approach.
Preventing Injuries and Supporting Recovery: PBT is created to strengthen the core, improve balance, and develop muscle control as well as endurance. This unique approach not only aids in the proper execution of movements which reduce the risk of injury but facilitates the rehabilitation process.
For those recovering from injuries, PBT's low-impact exercises can be particularly beneficial, allowing for the gradual rebuilding of strength and flexibility in a controlled and safe manner.
Improved Posture and Body Awareness: Regular PBT training improves posture and body awareness, which benefits not only dancers but anyone looking to enhance their overall physical condition and body alignment.
Start your PBT journey
Whether you are a dancer building strength or a teacher ready to certify, your path starts here.