What You'll Learn
- Specific stretches to increase toe spread and dexterity for a stronger base during balance.
- Techniques to improve ankle range of motion while carefully avoiding a sickle.
- Modifications for 'tops of the feet' stretches to suit your current flexibility level.
- How to use toe squeezes and wiggles to strengthen the intrinsic muscles of the foot.
- Post-stretch recovery tips to increase blood flow and reduce stiffness in the lower legs.
About This Video
Strong, flexible feet are the foundation of every ballet dancer’s technique. Whether you are preparing to dance en pointe or simply want to improve the articulation of your tendu and relevé, developing a greater range of motion in your ankles and toes is essential. This 14-minute seated pre-pointe class at Broche Ballet is designed to help you unlock the full potential of your feet through targeted stretching and strengthening exercises.
The class focuses on intricate movements that are often overlooked in a standard barre session. We begin with toe wiggles and squeezes to increase dexterity and blood flow. You will learn how to create space between the toes, which is vital for maintaining a stable base when balancing.
The instructor guides you through a deep stretch for the tops of the feet, offering modifications like using a pillow or adjusting your leg position to ensure the stretch is effective without being painful. One of the most critical technical aspects covered in this session is avoiding the sickle position. In ballet, maintaining a clean line from the shin through the toes is paramount for both safety and aesthetics.
This class teaches you how to engage the correct muscles to keep the ankle aligned even during intense stretching. By focusing on the base of the foot and engaging the quads, you will build the structural support necessary for more advanced movements. In addition to improving your technique, these exercises serve as vital foot care and maintenance.
Regular practice can help alleviate tension in the lower legs and prevent common issues such as plantar fasciitis. By the end of this session, your feet will feel more mobile, awake, and ready for the demands of your next ballet class. Join us at Broche Ballet as we refine the small details that make a big difference in your dance journey.
