What You'll Learn
- Techniques to prevent sickling and achieve a beautiful wing position
- Intrinsic muscle activation through piano toes and TheraBand scrunches
- Isolated ankle rotation and flexion for improved control and stability
- Smooth articulation through the foot from flex to demi-pointe and full pointe
About This Video
Strong, articulate feet are the hallmark of a polished ballet dancer. At Broche Ballet, we understand that whether you are a beginner or preparing for your first pair of pointe shoes, foot conditioning is a non-negotiable part of your training. This 14-minute practice session is meticulously designed to target the intricate muscles of the lower leg and feet, providing the stability and control necessary for classical ballet technique.
The session begins with a focus on ankle stability using a TheraBand for resistance. You will learn how to properly "wing" the foot, which strengthens the lateral stabilizers of the ankle. This is crucial for preventing a "sickle," a common misalignment where the foot collapses inward, which can lead to injury and poor aesthetic lines.
By resisting the band's tension, you will build the functional strength required to maintain a secure and beautiful line in every step. Moving beyond the ankle, the instructor guides you through detailed foot articulation. You will practice the transition from a full flex through the demi-pointe to a finished pointe.
This articulation is essential for everything from simple tendus to complex allegro combinations. To further challenge your dexterity, the class incorporates "piano toes" and TheraBand scrunches. These exercises activate the intrinsic muscles—the small muscles within the foot itself—improving your ability to grip the floor and find balance.
Throughout the practice, the emphasis remains on isolation and control. You will be encouraged to keep your kneecap stationary while rotating the ankle, ensuring that the work is coming from the correct muscle groups. This focus on alignment helps build muscle memory that carries over into your work at the barre and in the center.
By the end of this session, you will have a better understanding of how to use your feet with speed, endurance, and precision. Join us at Broche Ballet to elevate your training and prepare your body for the rigors of pointe work.
