What You'll Learn
- How to eliminate external touch points in passé to force reliance on internal proprioception.
- Techniques to challenge the vestibular system by manipulating visual input during balance.
- Exercises for strengthening ankle stabilizers and lower leg muscles using unstable surfaces.
- Dynamic movement patterns like three-way taps and arabesque reaches to improve center-of-gravity control.
About This Video
Elevate your stability and control in this 30-minute specialized practice session led by Dr. Nina Geromel, P.T., also known as The Pointe Doc. In this second installment of our balance series, we dive deep into the science of proprioception—the body's internal ability to sense its position in space. This session is specifically designed for dancers at Broche Ballet who want to move beyond basic static holds and challenge their sensory feedback systems to achieve a more secure center.
The class begins by refining the passé position through a unique challenge: eliminating internal touch points. By ensuring the working foot does not rest against the standing leg, you remove external sensory cues, forcing your neuromuscular system to rely entirely on internal signals to maintain alignment. You will explore these holds in both parallel and turnout to build comprehensive functional strength. To further increase the difficulty, Dr. Nina introduces visual challenges, such as closing the eyes, which shifts the workload from the visual system to the vestibular system.
A central component of this workout involves using a rolled-up yoga mat as an unstable surface. This setup effectively engages the intrinsic muscles of the feet, the ankles, and the calves, mimicking the demands of complex floorwork and pointe work. You will navigate tandem stances and dynamic movements like three-way taps with mini-pliés, which are essential for developing the reactive stability needed for fluid transitions and jumps.
The session concludes with advanced dynamic drills, including parallel arabesque reaches. These exercises integrate glute activation and core stability to help you manage your center of gravity during complex movements. By focusing on a neutral spine and an engaged core, you will learn how to stabilize your body over its base of support even when the surface beneath you is unpredictable. Whether you are preparing for pirouettes or refining your adagio, these physical therapy-based exercises provide a professional foundation for elite balance.
