What You'll Learn
- How to use the second toe as a primary alignment guide to prevent sickling and improve your line.
- Techniques for isolating toe articulation from the ankle to gain superior control in pointe shoes.
- Specialized Thera-band exercises for the big toe to help manage bunions and enhance a winged foot.
- Ways to maximize your arch shape through 'phantom resistance' and targeted muscle memory training.
- The importance of stabilizing the leg by keeping the kneecap pulled up and quads engaged during footwork.
About This Video
Strong, articulate feet are the foundation of every ballet dancer’s technique, whether you are dancing on flat or preparing for pointe work. In this 10-minute targeted practice from Broche Ballet, we dive deep into foot strengthening using a Thera-band to build the necessary resistance for a beautiful, stable arch. This session is specifically designed to help dancers understand the fine motor controls required for advanced footwork and proper alignment.
We begin by focusing on the essential transition from demi-pointe to full pointe. Using the Thera-band, you will learn to move through these positions with control, ensuring that every muscle in the foot is engaged. A key highlight of this tutorial is the focus on alignment; the instructor explains why tracking the second toe—rather than the big toe—is the secret to preventing a sickle and maintaining a professional line.
To ensure stability throughout the leg, you will be reminded to keep the kneecap pulled up and the quad fully engaged even as you isolate the movement of the foot. For dancers struggling with bunions or looking to improve their winging, this video includes a specialized big toe exercise. By applying diagonal resistance with the Thera-band to the big toe, you can actively work to counteract bunion pressure and encourage a more aesthetic, winged foot line.
This level of toe articulation and isolation is critical for pointe work, as it teaches you how to push into the bottom of the shoe to maximize your natural arch. We conclude the session with 'phantom resistance' exercises. These are designed to build muscle memory, allowing your feet to maintain their strength and shape even when you aren't using a band.
Whether you are a beginner looking to improve your arch or an intermediate student preparing for your first pair of pointe shoes, this session provides the tools needed for healthy, powerful feet.
