What You'll Learn
- How to articulate correctly through demi-pointe to maximize ankle range of motion.
- Techniques for 'winging' the foot to strengthen peroneal muscles and stabilize the ankle.
- Specific alignment cues for top-of-the-foot stretches to prevent sickling and ensure safety.
- Methods to build the foot stamina necessary for demanding fondu and adagio combinations.
About This Video
Every ballet dancer knows that the feet are the foundation of our technique, yet they are often the most overworked part of the body. After an intensive barre or center session, your feet and ankles deserve specialized care to maintain flexibility and build the stamina required for movements like fondu and adagio. This quick, three-minute practice from Broche Ballet is designed to fit perfectly into your post-class routine, offering immediate relief while fostering long-term foot health.
The session begins with a focused articulation exercise. Instead of simply pointing and flexing, you will be guided to move mindfully through demi-pointe. This ensures that the ankle joint is fully stretched and mobilized before the toes engage. To support this movement, we emphasize pulling up the kneecaps. By engaging the quadriceps, you maintain a strong, straight leg line that protects the joints and enhances the aesthetic of your footwork. This active engagement is the key to transitioning from a basic stretch to a functional ballet exercise.
Strength is just as vital as flexibility. This practice introduces 'winging' (or eversion) drills, which can be enhanced using a TheraBand. By targeting the peroneal muscles along the side of the calf, you improve ankle stability and create the winged line highly sought after in classical ballet. This lateral strength is crucial for preventing injuries and ensuring your ankles stay aligned during complex weight shifts.
We conclude with targeted functional stretches. You will learn the correct way to perform a kneeling demi-pointe stretch—keeping the ankles touching while the big toes remain slightly apart—to release tension in the arches. We also cover a top-of-the-foot stretch with specific alignment cues to ensure you are not 'sickling' your foot. By keeping the insides of the ankles touching, you ensure the stretch is deep, safe, and technically sound. Whether you are an intermediate dancer or a beginner, these maintenance techniques are essential for any ballet student's toolkit.
