What You'll Learn
- How to articulate through the demi-pointe for maximum metatarsal control.
- Techniques for isolating the middle toes to deepen your arch stretch.
- Exercises to improve big toe independence and prevent sickle foot alignment.
- Methods for strengthening the intrinsic foot muscles using standing Theraband scrunches.
About This Video
Preparing your feet for the rigors of pointe work is a vital step in any dancer's education. At Broche Ballet, we prioritize safety and technique to ensure your transition to en pointe is successful and injury-free. This 13-minute pre-pointe conditioning session is designed specifically to target the often-overlooked muscles of the feet and toes, building the foundational strength necessary for classical ballet.
In this practice, you will utilize a Theraband to provide resistance, allowing for deeper engagement of the metatarsals. We begin by focusing on articulation through the demi-pointe. By moving slowly and intentionally between a flexed and pointed position, you learn to control every part of the foot.
A key technical focus during these exercises is maintaining a straight kneecap; this ensures that the work is isolated to the ankle and toes rather than being compensated for by the larger muscles of the leg. One of the most critical aspects of this session is the focus on alignment and the prevention of a sickle. A sickle occurs when the foot collapses inward, which can be dangerous when dancing en pointe.
Through targeted big toe drills and "toe swaps," you will learn to maintain a straight, strong line from the ankle through the toes. We also delve into isolating the middle three toes, which helps stretch the arch and target the lower calf muscles effectively. Finally, we move to standing exercises.
Using the Theraband for "scrunches" while weight-bearing helps activate the intrinsic muscles of the foot. These tiny muscles are responsible for stability and balance at the barre and in center work. Whether you are an aspiring pointe student or a seasoned dancer looking to refine your footwork and tendu quality, these exercises provide the conditioning necessary for beautiful, strong feet.
Join us at Broche Ballet to strengthen your foundation and elevate your technique today.
