What You'll Learn
- How to activate the tibialis posterior for a higher demi-pointe
- Correct foot alignment to avoid sickling and maintain a clean line
- Techniques for active flexing and pointing to build articulation
- Effective stretches to release tension in the hamstrings and ankles
About This Video
Strong, articulated feet are the foundation of every ballet dancer’s technique. Whether you are preparing to go en pointe or simply want to improve your stability and lines in a flat shoe, targeted conditioning is essential. In this seated pre-pointe class from Broche Ballet, we dive deep into the mechanics of the foot and ankle, focusing on the subtle muscle engagements that make a world of difference in your dancing.
The centerpiece of this practice is the tibialis posterior muscle. By learning how to contract this specific muscle, you can effectively lift the heel from underneath, allowing for a much higher and more secure demi-pointe. This strength is crucial for transitions into relevé and provides the necessary support for eventual pointe work.
We also focus heavily on alignment, ensuring the inside of your shin bone is perfectly lined up with your big toe. This conscious positioning helps dancers avoid "sickling"—the inward bowing of the ankle—which can lead to injury and break the beautiful aesthetic line of the leg. Throughout the session, you will work through active flexing and pointing exercises.
These aren't just simple movements; they require constant engagement to ensure the foot remains active even at the extremes of its range. We also explore the middle ground of the foot, finding a neutral, straight ankle that serves as the starting point for all professional-level footwork. In addition to strengthening, this class incorporates stretching and relaxation techniques.
Releasing tension in the hamstrings and lower legs is just as important as building muscle, as it allows for a greater range of motion and prevents the cramping often associated with intensive footwork. Join us at Broche Ballet to refine your articulation and build the resilient, beautiful feet every dancer dreams of.
