Ballet dancers want strong, flexible feet. Men need strong feet to help support their dynamic and challenging turn and jump sequences, while women require strong, flexible feet to help them successfully work en pointe. Ballet focuses on creating long lines with the body, and flexible feet help to finish that line, creating an aesthetically appealing picture. Strengthening and stretching exercises can help dancers develop flexible, strong feet. Stretching your feet every day will help make your feet more flexible. When attempting stretching exercises, begin slowly and if you ever feel pain stop the exercise immediately.
Partnered Stretching Exercises
Foot stretching is often best accomplished with the help of a partner. To perform this exercise, person A will sit on the floor with their legs extended to the front. When sitting, keep the back and knees straight, feet parallel, and toes pointed to the floor. The second person (B) will then hold, with both hands, the metatarsal of person A pushing their toes even closer to the floor. Hold the stretch for 10 seconds, release, and repeat four times with each foot.
Solo Stretching Exercises
Although partner stretches are simple and effective, there are ways for individuals to stretch their own feet by constructing, or purchasing a foot-stretching device. To build a device, take a 3-foot-long plank of wood and wrap an exercise band loosely around one end of the plank. Use a staple gun to secure the exercise band in place. To use, place your foot on the plank of wood and slide under the exercise band so that your metatarsal is directly under the band. Slowly straighten your knee to feel the stretch in your foot. Hold the stretch for 30 seconds and repeat with the other foot.
Strengthening Exercises
Although stretching is important to achieve the ideal "ballet feet," strengthening is also imperative. To strengthen your feet, perform a selection of exercises using an exercise band for resistance.
For the first exercise, sit on the floor with your legs extended straight in front of you. Flex your foot and place the exercise band across the ball of your foot, making sure the band reaches past your toes. Hold onto both ends of the band and pull taut. Slowly point and flex your foot moving through demi-pointe to reach each final position. Repeat 25 times with each foot. For the second exercise, remain in the same position, but hold both ends of the exercise band in the same hand as leg working pulling it taut to that same side. While pointing the foot, pull the foot toward the other (non-working) foot, using the medial foot muscles, then resist the band moving the foot away from the non-working foot utilizing the muscles of the lateral side. This exercise will help prevent ankle sprains.
