Before beginning pointe work, ballet students must have sufficient flexibility in the ankle to allow them to stand fully on pointe with straight legs. They must also have strength to rise onto pointe, to lower down with control and to support their body weight while on pointe. Beginning pointe students must work slowly and carefully, emphasizing correct use of the feet and ankles to build the strength required to perform advanced pointe work. A lack of sufficient strength in the ankles can lead to tendinitis, shin splints, sprains and fractures.
Stepping Onto Pointe
This basic pointe exercise builds the ankle strength necessary to control the descent from pointe. Stand facing the barre with your feet in parallel. Point the right foot toward the floor, bending the right knee slightly. Step onto pointe with the right foot and immediately bring your left foot next to the right foot on pointe. Keeping your weight forward, roll down. Control the descent so that your feet pass smoothly through three-quarter pointe, demi-pointe and quarter pointe. Repeat the exercise but step onto the left foot.
Slow Rises
In this exercise, you build the ankle strength necessary to rise onto pointe without relying on the force from a plié. Stand facing the barre with your feet in first position. Without bending the knees, slowly rise onto pointe and lower back down to first position. You can also perform this exercise in second position.
Demi-Pointe to Pointe
This exercise builds strength and stability in the ankles and in the muscles on the bottom of your feet. Stand facing the barre with your feet in first position and slowly rise onto pointe. Keeping your ankle fully pointed, bend your toes so you descend to demi-pointe. Then rise again to pointe. Repeat this motion four times before coming fully off of pointe. You can perform this exercise in second position as well.
Plie en Pointe
In many beginning pointe classes, ballet teachers give an exercise where, after rising onto pointe, the ballet students bend their legs, pushing their ankles farther over their toes to stretch the front of the ankle. A modification of this exercise transforms it into a strength-builder. Stand facing the barre with your feet in first position and rise onto pointe. Perform a demi-plie on pointe but do not push your ankles over your toes. Then, straighten your legs. Perform this exercise in second and fifth position as well. Advanced dancers can perform this exercise on one leg, with the other foot in cou-de-pied devant.
Warnings
Do not work in pointe shoes until your ballet teacher has approved you for pointe work. If you are a beginning pointe student, do not practice pointe work unsupervised. As you perform these exercises, pay attention to the alignment of your ankles. Your ankle should be in line with the space between your first and second toes. Do not let your ankle drift toward your big toe or your little toe.
Member Comments