What You'll Learn
- How to distinguish between and execute straight, winged, and sickled foot positions.
- Effective stretches for the tops of the feet and the demi-pointe position.
- Proper ankle alignment and heel-forward technique for cou-de-pied and passé.
- Exercises to improve ankle control and flexibility for better ballet lines.
About This Video
Welcome to Broche Ballet. Strengthening the feet is foundational for every dancer, especially those preparing for future pointe work. This seated pre-pointe class focuses specifically on foot shape and ankle control to help you achieve the clean, elegant lines required in classical ballet. By working from a seated position, we remove the challenge of balance, allowing you to focus entirely on the intricate muscles of the lower leg and foot.
Throughout this 13-minute session, we delve into the differences between a straight, winged, and sickled foot. While "sickling"—turning the toes inward—is a common habit in other sports, it is considered a technical error in ballet that can lead to instability and injury. We will practice specific exercises to encourage "winging," a slight outward orientation of the toes that creates a beautiful aesthetic and stronger stability for jumps and turns. Our instructor guides you through movements that emphasize ankle control and flexibility, ensuring your foot remains properly aligned in every position.
Technique focus includes working through demi-pointe stretches and learning the proper mechanics for positions like cou-de-pied and passé. Understanding the relationship between the heel and the toes is vital; for instance, keeping the heel forward and the toes down is key to maintaining a professional ballet line. We also explore "bunnies" and other imagery to help you visualize the correct movement of the metatarsals.
Beyond strengthening, we incorporate deep stretches for the tops of the feet. This helps increase your range of motion and prepares the ankles for the vertical pressure required for dancing en pointe. We emphasize the importance of breathing and relaxation during these stretches to ensure safe, effective progress. By the end of this class, you will have a heightened awareness of your ankle placement and the muscle memory required to maintain a professional ballet foot shape. Whether you are a beginner or an intermediate dancer looking to refine your technique, these seated exercises provide the focused attention your feet deserve.
