What You'll Learn
- How to use a TheraBand for effective calf stretching and ankle mobilization.
- Specific winging form-up exercises to prevent sickling and improve foot line.
- The proper mechanics of foot articulation from the ankle through the toes.
- Techniques to keep toes relaxed and long while stretching to avoid tension.
- The importance of slow, controlled tendu movements for building foot strength.
About This Video
Welcome to a focused conditioning session designed to enhance your technique from the ground up. In this 20-minute video, instructor Chenoa leads a comprehensive foot and ankle mobilization class specifically tailored for the needs of ballet dancers. Proper foot alignment is the foundation of all classical dance, and this session provides the tools you need to build strength and flexibility safely.
The class centers on the importance of proper foot alignment to avoid common issues like sickling, which can lead to injury and interrupted lines. Using a TheraBand, you will dive into targeted exercises that stretch the calf muscles while maintaining a long, 'winged' line. Chenoa provides detailed instructions on the essential sequence of pointing the ankle first, followed by the toes, ensuring every part of the foot is articulated correctly. This level of precision is vital for executing clean tendus and is excellent preparation for those working toward or currently dancing en pointe.
Throughout the workout, you will move through a gentle warm-up before transitioning into deeper calf stretches. A key takeaway from this session is learning how to keep the toes relaxed rather than 'crunching' them during a stretch, which allows for a more effective release in the lower leg. Chenoa also introduces small, specific movements—such as mobilizing the pinky toe—to help you build the proprioception and stability needed for secure balances and elegant footwork.
Whether you are using this as a warm-up for a full ballet class or as a standalone supplement to your Broche Ballet training, these exercises offer a deep dive into the mechanics of the foot. By the end of the 20 minutes, you will have a better understanding of how to articulate through your metatarsals and maintain the functional strength required for intermediate and advanced ballet technique.
