What You'll Learn
- Correct ankle alignment to prevent rolling or sickling during sous-sus
- Strengthening exercises for the intrinsic muscles of the feet and lower legs
- Dynamic stretches for the outer ankle and calves to increase range of motion
- Techniques for engaging turn-out muscles while working through the feet
- Single-leg stability drills using demi-plié and foot articulations
About This Video
Building a strong foundation for ballet starts from the ground up. In this specialized Standing Pre-pointe for Strong Demi-Pointe class at Broche Ballet, we dive deep into the mechanics of the feet and ankles. Whether you are an aspiring pointe student or a recreational dancer looking to enhance your stability and aesthetics in soft shoes, these targeted exercises are essential for your daily technical toolkit. The session begins with a focused look at proper ankle placement. A common challenge for many dancers is maintaining a neutral ankle that doesn't roll back or sickle. We guide you through specific movements to ensure your ankles stay forward and aligned, particularly when working in challenging positions like fifth position and sous-sus. By mastering this alignment early on, you protect your joints from long-term strain and create the clean, professional lines that characterize high-level ballet.
Throughout the 12-minute practice, you will work through a series of intentional positions including plié, flexes, and stretches. We place a high emphasis on the functional connection between the articulations of the feet and the engagement of the turn-out muscles. You will learn how to rotate around the heel to lengthen the leg while maintaining a straight knee, ensuring that your turnout is supported by the larger muscle groups of the hip rather than putting undue pressure on the ankle joint. The class also explores single-leg stability drills. By performing demi-plié and foot articulations on one leg, you challenge your proprioception and build the intrinsic muscle strength necessary for balanced relevés. In addition to strengthening, we incorporate vital recovery and flexibility techniques. You will practice a unique pigeon-toe stretch specifically designed to target the outside of the ankle, as well as a deep calf stretch to help lower the heel effectively after work. These stretches are crucial for achieving a deep plié and preventing common dance injuries. Join Broche Ballet online to build the resilient and powerful feet you've always wanted.
