Strong, flexible feet are very important for ballet dancers. A well-developed arch completes the graceful line of the leg. Ballerinas capable of dancing en pointe spend many hours at the barre building the strength of their feet and ankles. There are also foot-strengthening exercises that can be done away from the barre, in a seated position.
Point and Flex
Alternately pointing and flexing the feet can progress from a very simple exercise to a complex and challenging one. This exercise can be done standing, with or without a barre. It can also be done while sitting in a chair or on the floor. Point-and-flex exercises are good for developing toe articulation as well. With the feet pointed, toes are flexed and held for several seconds; then, with the foot flexed, toes are curled under. Some ballet dancers like to do these exercises with a partner. Having someone else push against the top of your foot as you flex provides resistance. Having them push the top as you point deepens the stretch.
Theraband
A Theraband is a stretchy strip of rubber used to provide resistance as a dancer stretches. Often used for physical therapy, Therabands can be especially helpful to dancers recovering from injuries. One exercise useful for ballerinas is done sitting on the floor in a pike position with the Theraband wrapped around the balls of the feet. Knees are alternately bent in a pedaling motion, with the band providing resistance against the foot of the straightened leg. Dancers may also drop the Theraband on the floor and use their toes to pick it up, strengthening the metatarsals. Pulling against a band wrapped around the foot while pointing and flexing stretches the legs while it strengthens the feet.
Calf Raises
Performing calf raises while standing on a step strengthens the toes as well as the lower legs and ankles. Dancers work slowly through the movement to improve the articulation so important for tendu and releve. Some ballerinas add ankle weights or perform calf raises in a gym with a weight machine. Plie calf raises strengthen the inner arches and can be done with or without a barre. With her knees bent in plie, the dancer lifts her heels from the floor, straightens her legs and lowers her heels again. Dancers work through the five positions, doing plie calf raises in each.
Member Comments