What You'll Learn
- Techniques to engage the tops of the toes for better resistance en pointe
- TheraBand exercises specifically designed for dancers with hypermobile ankles
- How to find and maintain the correct vertical placement on your pointe shoe platform
- Exercises to strengthen the shins and the top of the arch to prevent falling over the box
About This Video
Dancing en pointe is a milestone for many adult dancers, but it brings unique technical challenges. One frequent issue, particularly for those with high arches or hypermobile ankles, is the sensation of being 'stuck' too far over the box. When your weight shifts too far forward, you lose the structural support of the pointe shoe's platform, making it difficult to push off for jumps or maintain balance during a pirouette.
At Broche Ballet, we prioritize technical precision to help you navigate these nuances with ease. This tutorial focuses on a targeted approach to foot strength that many dancers overlook: the strength of the tops of the feet. While we often focus on the intrinsic muscles of the sole to create a beautiful line, the extensors on the top of the foot are crucial for stability.
If you find yourself falling over your box, you need to build the resistance necessary to hold yourself at the optimal vertical angle. Using a TheraBand is an excellent way to isolate these muscles. By looping the band over the tops of your toes and providing resistance from the front, you can practice flexing the toes upward.
This motion engages the muscles along the shin and the top of the arch, providing the 'brake' system your ankles need to stay aligned over the box. This strength ensures that your foot doesn't just 'flop' over the shoe but stays engaged and active. Regular practice of these exercises will not only improve your stability en pointe but also enhance your overall foot articulation in flat shoes.
Whether you are working at the barre or in the center, having a responsive and strong foot is key to preventing injury and improving your dance quality. Explore these tips and more with Broche Ballet, where we break down complex ballet mechanics into manageable, effective exercises for the dedicated adult student.
