What You'll Learn
- Techniques to correct sickled feet by focusing on proper heel-forward placement.
- Specific toe articulation exercises to improve overall foot flexibility and arch strength.
- How to maintain relaxed, long toes to avoid tension while moving through demi-pointe.
- Effective barre exercises using tendu and plié to isolate foot muscles.
- Essential cool-down stretches to prevent foot fatigue and maintain foot health.
About This Video
Achieving strong, aesthetic lines in ballet starts from the floor up. One of the most common technical challenges dancers face is "sickling"—an inward collapse of the foot that disrupts the classical line and increases the risk of injury. In this 9-minute Standing Pre-pointe class from Broche Ballet, we dive deep into specific foot articulation exercises designed to fix sickled feet and build the functional strength required for advanced footwork and eventual pointe work.
Throughout this focused session, you will learn to master the relationship between the toes and the floor. The instructor guides you through essential movements including tendu to the side, transitions through demi-pointe, and controlled plié at the barre. The core objective is to retrain your muscle memory.
By focusing on keeping the heel forward when returning from a tendu or moving through demi-pointe, you reinforce the correct alignment of the foot, effectively neutralizing the tendency to sickle. A key takeaway from this workout is the importance of toe relaxation. Many dancers instinctively "scrunch" their toes when trying to create a high arch, but this tension actually limits range of motion.
You will learn how to articulate through each joint of the foot while keeping the toes long and relaxed. This not only improves your visual line but also ensures you are engaging the intrinsic muscles of the foot rather than relying solely on the larger leg muscles. This class is structured to be both technical and restorative.
We emphasize isolating the movement of the foot to build arch strength and flexibility. Whether you are a beginner looking to establish a solid foundation or an intermediate dancer refining your technique for en pointe training, these exercises are vital for progress. We conclude the session with gentle stretches to shake out the feet, ensuring your muscles remain supple and ready for your next class.
Join us at Broche Ballet and transform your footwork with precision and grace.
