What You'll Learn
- Master the correct demi-pointe shape to ensure a stable and secure relevé
- Build lateral ankle strength to prevent sickling and ankle wobbling during movement
- Engage the quadriceps and calves effectively to maintain straight legs and strong lines
- Utilize a TheraBand to increase resistance for deeper foot articulation and control
- Improve overall balance and weight distribution for more confident barre work
About This Video
Stability in the ankles is the foundation of every successful ballet movement, from a simple tendu to advanced en pointe work. In this 14-minute practice session at Broche Ballet, we dive deep into lateral ankle drills designed to build the necessary strength and control for a rock-solid relevé. By utilizing a TheraBand, dancers can add vital resistance that mimics the pressure of standing while remaining safely on the floor.
This allows for a concentrated focus on alignment without the distraction of balancing your full body weight. The core of this session revolves around mastering the demi-pointe shape. Many dancers struggle with sickling—where the ankle collapses outward—or the jitters, where the ankle wobbles during a rise.
You will learn how to press the big toe knuckle firmly into the floor while pulling the toes toward the ceiling. This specific action engages the medial and lateral muscles of the lower leg, ensuring your weight is distributed correctly for maximum stability. Beyond just the feet, this routine emphasizes full-leg engagement.
By pulling the kneecaps up to engage the quadriceps, you ensure that the strength built in the ankles translates to a long, aesthetic line. We also cover winging drills, which involve strengthening the outer calf and inverters. This is a crucial skill for any dancer aiming to progress to pointe shoes, as it prevents the foot from rolling in and provides the necessary support for high arches.
Whether you are a beginner taking your first steps toward Pre-Pointe or an experienced dancer looking to refine your foot articulation, these lateral ankle drills offer a targeted way to improve your technique. Consistent practice of these TheraBand exercises will lead to smoother transitions at the barre and greater confidence in center work. Join us at Broche Ballet as we refine the small details that make a big difference in your dance journey.
