What You'll Learn
- How to isolate lateral ankle movements to build stability and control
- Techniques for strengthening the metatarsals and arches with resistance bands
- Exercises to improve your line for better pointe and relevé work
- Methods for keeping the knee still to ensure proper foot and ankle isolation
- How to use a small ball to increase arch height and engagement
About This Video
Building strong, stable ankles is a cornerstone of classical ballet training. At Broche Ballet, we understand that foot articulation and ankle stability are essential for everything from foundational plié work to advanced en pointe exercises. This 14-minute class focuses on 'winged ankles'—specifically, the lateral strength and control needed to maintain proper alignment and create a beautiful line. By mastering these targeted movements, you can prevent the common habit of sickling and ensure a safer, more supported stance during all your ballet movements.
Using a TheraBand, you will learn how to isolate the small muscles of the foot and ankle. The exercises target lateral movement by wrapping the band around the top of the foot or the pinky toe, providing the resistance necessary to build muscle memory and strength. A key focus of this class is isolation; the instructor emphasizes keeping the knee perfectly still while moving only the ankle. This ensures that the work is happening in the targeted areas rather than being compensated for by the larger muscles of the leg. This isolation is crucial for developing the precise control needed for complex footwork at the barre and in center.
In addition to resistance band work, this session introduces exercises using a small ball to help lift and support the arch. By pushing down with the toes to lift the arch over the ball, dancers can achieve a higher demi-pointe and a more secure pointe position. You will explore how to point your feet with maximum intensity, thinking about lifting the heel even when it is supported by the floor. Strengthening the lateral side of the ankle helps promote a functional 'winged' look that is both aesthetically pleasing and structurally sound. Consistent practice of these resistance exercises leads to improved stability in relevé and more power in jumps. By focusing on the knuckle and toe engagement, you will find more depth in your tendu and better articulation through the floor. Join us at Broche Ballet to refine your technique and build the resilient foundation every dancer needs.
