What You'll Learn
- How to develop ankle proprioception to improve balance and spatial awareness
- Techniques for maintaining lifted arches and proper weight distribution across the toes
- Precise control of heel height and ankle stability during plié and demi-pointe movements
- The role of the glutes and core in supporting turnout and lower body alignment
About This Video
Building a solid foundation in ballet begins from the ground up, starting with the feet and ankles. In this specialized Pre-pointe standing class at Broche Ballet, we dive deep into the mechanics of ankle strength, stability, and proprioception. Whether you are a beginner preparing for your first pair of pointe shoes or an experienced dancer returning from an injury like an ankle sprain, this session is designed to help you reclaim control over your lower body alignment.
Proprioception—the body's ability to sense its position in space—is a vital skill for every dancer. Without it, the ankles are prone to wobbling or sickling, which can lead to instability and injury. This class focuses on refining that sensory awareness through precise, intentional movements.
Our instructor guides you through exercises that force the mind to connect with the fine muscles of the feet. You will practice various pliés and lifts, learning to maintain a consistent heel height and avoid common pitfalls like dropping the arches or rolling inward. Throughout the practice, we emphasize the relationship between the foot and the rest of the body.
You will learn how to properly distribute your weight between the big toe and the second toe, ensuring a strong, vertical line during demi-pointe exercises. We also cover the importance of lifting the arches rather than just standing on them, which engages the intrinsic muscles of the foot. Strength does not stop at the ankle; it is supported by the entire leg and core.
This class highlights the necessity of keeping the knees strong and the glutes engaged to maintain proper turnout. By stabilizing the hips and core, you provide a secure base that allows the ankles to move with greater precision. By the end of this session, you will have a better understanding of your end range of motion and how to maintain stability in the middle of a challenging sequence.
