What You'll Learn
- Targeted stretches to increase flexibility in the front of the ankle and foot
- How to engage the wing muscle to improve your aesthetic line and wing range
- Techniques for dragging the foot forward to maintain correct ankle alignment
- Active contraction and lengthening methods to get over the box more easily
- Ways to lift out of the ankles during a plié to protect the joints while stretching
About This Video
Achieving the perfect line en pointe requires a delicate balance of strength, flexibility, and precise ankle alignment. In this specialized 10-minute session from Broche Ballet, professional instructor Julie guides you through a targeted routine designed to help dancers get 'over the box' with grace and control. This practice is not just about passive stretching; it is about understanding the mechanics of your feet and lower legs to maximize your range of motion.
One of the primary focuses of this tutorial is the wing range. To achieve that sought-after ballet aesthetic, dancers must learn to shorten the back of the leg while lengthening the front. Julie demonstrates how to identify and engage the specific muscles along the side of the calf that facilitate this movement.
By contracting these muscles during a deep plié, you can safely press the ankle forward, opening the floor of the ankle and creating a more expansive line through the foot. The session also covers essential techniques for stretching the front of the foot. You will learn how to position the foot behind you in first position and use a controlled plié to apply gentle pressure, encouraging the ankle to move forward.
A key takeaway is the drag technique: as you bring the back foot forward, maintaining an open knee angle ensures the toes stay behind while the ankle leads the way. This meticulous attention to detail prevents common alignment errors and helps build the muscle memory needed for stable pointe work. Throughout the exercises, the emphasis remains on active engagement.
You will practice lifting out of your ankles even while stretching, ensuring that your toes and feet are working against the floor. This dual focus on stretching and strengthening is what allows a dancer to maintain control during transitions and center work. Whether you are struggling to get over your box or simply want to refine your winging technique, these exercises provide the foundational support necessary for advanced ballet technique.
