What You'll Learn
- Master the 'Arch Series' to improve your roll-up and roll-down mechanics en pointe.
- Develop proper alignment by focusing on keeping the heel over the box during relevé.
- Strengthen the glutes and hip flexors to support stability in passé and sous-sus.
- Learn effective stretches for the Achilles and calves to maintain foot flexibility.
- Improve overall foot articulation through controlled tendu and demi-pointe exercises.
About This Video
Elevate your training with Broche Ballet’s 'Fabulous 15,' a targeted 15-minute follow-along class designed specifically for ballet dancers working en pointe. This high-intensity conditioning session focuses on the intricate mechanics of the foot and ankle, ensuring you develop the strength and stability required for professional-level pointework. Throughout this session, we dive deep into the 'Arch Series,' a sequence of movements that emphasizes rolling through the demi-pointe to reach a full, supported position en pointe.
You will work through a variety of exercises including tendu flex and point, focusing specifically on keeping the heel centered over the box of the shoe to prevent sickling and ensure proper alignment. The class also incorporates essential movements like plié relevé and sous-sus, where we emphasize squeezing the legs together and keeping the hips aligned to build a solid foundation. We don’t just focus on strength; flexibility and recovery are also key.
You will learn how to properly stretch the heels and calves in a demi-plié position without gripping the toes or over-tensing the calf muscles. We also explore the connection between the feet and the upper body, specifically focusing on glute and hip flexor engagement during passé and relevé movements. By integrating these elements, you ensure that your power comes from your core and legs, rather than just the feet.
This routine is perfect for dancers looking to supplement their regular barre work with a quick, effective conditioning series. Whether you are looking to improve your roll-up technique or find more stability in your one-legged relevé, the Fabulous 15 offers a comprehensive workout to keep you strong, safe, and graceful on your toes. Join us at the barre and take your pointework to the next level.
