What You'll Learn
- How to articulate through flex, demi-pointe, and pointe with even resistance.
- Techniques to isolate ankle movements for improved stability and correct winging.
- Targeted big toe strengthening to improve balance and aesthetics en pointe.
- Exercises to maximize the foot's arch engagement without crunching the toes.
About This Video
Strong, articulate feet are the foundation of every ballet dancer's technique. Whether you are a beginner looking to improve your tendu or an intermediate student preparing for pointe work, this 10-minute targeted practice from Broche Ballet focuses on the intrinsic muscles of the foot using a TheraBand. Resistance training is one of the most effective ways to build the necessary power and control required for the demands of classical dance.
The session begins by focusing on the transition between flex, demi-pointe, and full pointe. Using the TheraBand for resistance, you will learn to work through every part of the foot with control. A key technical focus is the "return" phase of the movement; by resisting the band as it pulls back, you build eccentric strength and avoid letting the band simply "fling" your foot.
This level of mindfulness ensures that every muscle is engaged throughout the entire range of motion. We then move into specialized exercises for ankle stability. You will practice isolating "winging" and in-curving movements at the ankle joint while keeping the knee completely still.
This isolation is crucial for maintaining proper alignment and preventing injury. Additionally, we dedicate time to the big toe—an often overlooked but vital component of balance en pointe. By doubling the TheraBand, we provide extra resistance to the big toe to enhance its functional strength and improve the overall aesthetic line of the foot.
The practice concludes with a series of toe presses without the band. Here, the focus shifts to reaching "out and over" to maximize the arch without "crunching" the toes. This creates a long, beautiful curve that is the hallmark of professional-level footwork.
By incorporating these exercises into your regular routine, you will develop the strength, stability, and articulation needed to excel in your barre work and beyond.
