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What are some tips and strategies to strengthen ankles?
-One thing to try is doing exercises with a Thera-band. You can purchase one of these at a medical supply store or online. Then you can go online and check out all the different exercises you can use the Thera- band for.
-Another great strengthening exercise is to do simple releves. This will strengthen the muscles surrounding the ankle as well. Do these in first, second, and fifth positions. You can also do them on one foot holding the opposite leg in passé.
-Something else to do (and you can do this anywhere) is to spell out the alphabet with your foot. You can do this at school or at home, watching TV or anywhere!
-Be sure to stretch first and listen to your body. Don’t overdo it and if you keep working hard your strength will improve!
-plies and releves, and simple eleves (rising up to the balls of the feet WITHOUT plie, from a straight leg), are great for strengthening ankles. Also, lots of petite allegro is great for making the feet and ankles stronger. Little jumps like changements, jetes, and assembles are great exercises to create stronger legs/ankles/feet.
-theraband exercises! search youtube for tutorials on how to use them! I bet if you type in “dance ballet theraband” you will get loads of video options!
-pointing and flexing the feet over and over (I’m talking 50 times in a row) will REALLY cause you to feel the burn and working of your muscles, thus strengthening the ankles and feet!
-If you are already en pointe but your ankles feel a little wobbly or shaky, spend a lot of time at home each night just doing plies into releves, echappes holding onto a countertop or if you have a barre, releves on one foot holding on, and slow roll throughs of the feet! Just doing these exercises once a week during ballet or pointe will NOT help you enough! You need to discipline yourself and do them at home each night to see a difference in your ankles! Good luck!
New Year, Fresh Start, New Goals! It’s the perfect time to think about those dance goals for the upcoming year. We asked what your goals are for 2015. Here is what you said.
“Strengthen my ankles so I can get my pointe shoes” – S.T.
“Earn a scholarship at a dance convention” – A.E.
“Get my needle” – J.F.
“Learn to do my triple on my left and my right” – L.F.
“Finally, get my middle split” – P.B.
“To become more flexible” – H.H.
“To place in overalls with my solo” – J.L.
“To work my way from the back row to the front” – S.R.
“To be accepted to a summer intensive” – L.T.
“To earn a duet or solo for next year” – T.M.
“To get my switch leap on both sides” – H.A.
“Not to travel in my fouettes” – B.B.
“To try out for a more intense studio” – L.D.
“Dance More!!!” – M.M.
“Get out of my comfort zone. Try new styles” – T.E.
“Soak in every dance moment for my senior year” – L.L.
“To really apply every correction so I can be a better dancer” – M.E.
“To take more ballet, even though it’s not my favorite” -N.S.
“Get my pointe shoes” – T.N.
“Learn how to do my own competition hair and make-up” – A.S.
“Be better at improv” – M.J.
“To remember that I am competing against myself and to improve at each competition” -R.L.
What are your dance goals for 2015? Share with us in the comments below!