What You'll Learn
- Effective doming techniques to build intrinsic foot muscle strength.
- How to release tight tissue in the ankle retinoculum for better range of motion.
- Advanced self-massage techniques using the elbow to target deep foot tension.
- Toe dexterity exercises to improve control during tendu and dégagé movements.
About This Video
Foot health is the literal foundation of every ballet dancer’s journey. Whether you are currently dancing en pointe, preparing for your first pair of shoes, or simply looking to improve your stability during barre work, this Pre-Pointe session at Broche Ballet focuses on the intricate mechanics of the feet and ankles. Led by Julie, this class moves beyond basic stretches to explore the deep tissue mobilization and intrinsic muscle strengthening necessary for elite performance.
We begin the session by focusing on toe dexterity and the essential doming technique. By learning to isolate the movement of your toes and engage the arches without clawing, you create the strength needed for a stable relevé and a more fluid tendu. These exercises are not just for those aiming for pointe work; they are crucial for any dancer who wants to prevent injury and improve their balance in center work.
A significant portion of this class is dedicated to ankle mobility and self-care. Julie demonstrates how to use your own body weight and tools—like a massage ball or even your own elbow—to release the retinoculum. The retinoculum is a band of tight tissue that supports the ankle joint, and when it becomes restricted, it can limit your range of motion and lead to discomfort.
You will learn long, sweeping strokes and deep-pressure techniques to loosen these tissues, improving your plié and your ability to fully stretch your feet. Self-massage is a skill every dancer should master. We explore how to target the soles of the feet and the front of the ankle to reduce muscle tension and improve circulation.
By incorporating these foot exercises and mobilization routines into your daily practice, you will notice a significant difference in how your feet feel and perform. Join us at Broche Ballet as we provide the tools and knowledge you need to take control of your foot health and elevate your dance practice.
