What You'll Learn
- Targeted stretches for the top of the foot and front of the shin to increase ankle mobility.
- Techniques for soft tissue massage and foam rolling to release tension in the feet.
- How to use the calf muscles to properly press the heel forward and over the box.
- Dynamic exercises including crisscross stretches, pliés, and relevés to improve alignment.
About This Video
Achieving a proper line while dancing en pointe is a significant milestone for any adult ballet dancer, but 'getting over the box' remains one of the most common challenges. This specialized class from Broche Ballet focuses on the mobility and strength required to reach your full potential on the platform of your shoes. We delve deep into the biomechanics of the foot and ankle, specifically targeting the top of the foot and the front of the shin to unlock a greater range of motion.
Throughout this session, Julie guides you through a series of intentional exercises designed to release tension and improve flexibility. You will explore parallel stretching techniques and soft tissue work, including massage methods for the top of the foot using foam rollers or your own thumbs. These actions are essential for softening the 'meat' of the foot, allowing the shoe to work with you rather than against you. By visualizing the areas being stretched, you can deepen the connection between your mind and your movements, leading to faster progress in your pointe work.
In addition to stretching, this class emphasizes the importance of strength and muscle engagement. You will practice specific sequences involving plié, relevé, and tendu to build the necessary support for your ankles. We also cover the 'crisscross' stretch and shifting weight in sous-sus to explore the mechanisms that allow for motion over the box. You will learn how to use the muscles on the underside of the calf to press the heel out through the ribbons, ensuring your weight is correctly centered. Whether you are struggling with stiff ankles or simply want to refine your line, these exercises provide the tools you need to feel more secure and elegant while dancing en pointe.
