What You'll Learn
- Techniques for articulating each toe to improve overall foot control and weight distribution.
- How to strengthen the intrinsic muscles of the arch without 'scrunching' or curling the toes.
- Safe ankle mobilization exercises designed to increase your range of motion for better pointe work.
- Strategies for preventing common tendon injuries by avoiding overstretching and using proper recovery.
- Methods for deepening arch contraction to enhance the aesthetic line and functional strength of the foot.
About This Video
Developing a strong and flexible arch is essential for every dancer, whether you are preparing for your first pair of pointe shoes or simply looking to improve your articulation in center work. In this deep-dive class from Broche Ballet, instructor Julie guides you through a comprehensive workout focused on arch mobilization, lower leg strength, and ankle flexibility. The feet are the foundation for every plié and relevé, yet they are often the most overlooked part of a dancer's anatomy.
' Julie demonstrates how to fan out the toes, from the pinky to the big toe, ensuring that you are pushing through the big toe knuckle for maximum stability and power. Beyond aesthetics, this workout prioritizes longevity and injury prevention. We explore the delicate balance between mobility and stability, ensuring that your tendons remain healthy and resilient.
One of the key takeaways is learning the limits of flexibility; holding a stretch for too long can lead to 'stuck' tendons, so we focus on dynamic movements and effective holds of 20-30 seconds. By the end of this practice, you will understand how to teach your muscles to contract further with every movement, creating micro-sensations of engagement that lead to long-term gains in strength. We also address the lower leg, engaging the muscles surrounding the ankle to provide the necessary support for a high demi-pointe.
Through repetitive, mindful movement, you will learn to isolate the muscles of the foot, allowing for a more fluid and controlled transition through the floor during a tendu or dégagé. Whether you are an adult student working toward dancing en pointe or a hobbyist wanting to improve your foot health, these exercises will provide the structural support your feet need to excel.
