What You'll Learn
- Techniques for 'doming' the foot to activate intrinsic arch muscles without toe gripping
- Targeted soleus raises to build the specific lower leg strength required for a higher relevé
- Ankle stability exercises designed to prevent sickling and improve balance on demi-pointe
- Proper alignment of the toes and heels to ensure safe weight distribution during transitions
- How to integrate foot-strengthening exercises into your regular ballet barre practice
About This Video
Welcome to this specialized Broche Ballet class designed to elevate your footwork and stability. If you are looking to improve your relevé height or prepare for pointe work, this 9-minute standing pre-pointe session is an essential addition to your training. We focus intensely on the intrinsic muscles of the feet and the lower leg stabilizers, specifically targeting the soleus muscle, to create a solid and functional foundation for your dancing.
The class begins with targeted demi-plié and stretching exercises to warm up the joints and prepare the fascia. " By pressing down through the second knuckle of the toes and pulling the floor toward the heel, you will learn how to engage your arches without "scrunching" your toes. This technique is vital for maintaining a clean line and functional strength in every tendu and relevé.
A significant portion of this lesson is dedicated to the soleus. Unlike the gastrocnemius, the soleus is best activated when the knee is slightly bent. We utilize a soleus raise—a specialized relevé performed while in a plié position—to build the endurance and power needed for a high demi-pointe.
This specific training helps dancers avoid "sickling" and ensures the ankle remains stable under pressure. Throughout the video, your instructor guides you through combinations that integrate plié and relevé in both parallel and turned-out positions. You will learn how to use the second row of toes to find your center of gravity and maintain better balance.
By the end of this session, you will have a deeper understanding of how to engage your lower stabilizers to achieve a more aesthetic and powerful foot position. Whether you are an adult beginner or an intermediate student, these exercises are a perfect supplement to your daily barre routine.
