http://boarbshopers.ru/dudedake.html Strengthening Tips to Get You On Pointe!
Tuesday, July 5th, 2011
Many of our ballet students are approaching the age to begin Pointe. While this is very exciting and challenging, we all must remember that going onto Pointe is earned, not deserved with age. So, I am going to give you some great strengthening tips to better prepare your feet and ankles and, hopefully, help you get to the next level of ballet technique: Pointe!
- 100 relevées on each foot (so, 100 right and 100 left) – definitely use something at bar height to support you with these. Also, you may want to start at 50 each and work your way up to 100, but if you are doing them almost every day, you should get to 100 in a week or two!
- 50 sautées on each foot (so, 50 right and 50 left) – again, be careful, have support and build yourself up to 50 so you don’t hurt yourself!
- Using a thera-band, push through your foot to practice articulating each muscle! Do this on each foot 25 times!
- Put ankle weights on and, lying on your back, do 50 leg raises each!
While these seem simple and repetitive, dancers about to go on Pointe usually have the most trouble because of weak ankles and feet. By doing these exercises a few times a week, you will build your strength immensely and prepare your body for Point shoes and technique. Remember, even if you do these exercises twice a week, you still may not be allowed to go on Pointe in the fall. If you have concerns about your technique as you do these exercises, ask a teacher. And, if you really want to be strong, do them EVERY DAY! Good luck!