FOOT & ANKLE STRENGTHENING
1. Basic flex and pointe
2. ABC’s on each foot
- Flex and point just the toes with foot in a pointed position
- Begin by slowly moving the foot and ankle in the shape of letters as if you are drawing out the alphabet on your feet
- Repeat 2x on each foot
3. Internal ankle rotation - Supination exercise
- Begin with the feet in parallel
- Cross the left foot over the right and push the leg strap outward with the left foot
- With the right foot in the resistance loop, slowly rotate the foot inward and release back
- Keep the left foot pushed the right leg strap out and repeat 10x
- Repeat on the left foot with the right leg pushing the leg strap outward
- This helps to prevent the sickling of the ankle.
4. External ankle rotation - Pronation exercise
- Begin by sitting parallel with the right foot in a resistance loop
- Place the left foot over the right and pull the leg strap of the right leg inward towards the left creating resistance
- Pull the toes on the right foot outward as if you are winging your ankle
- Repeat this 10x on each leg
- This exercise helps to improve the ability to wing your foot.
TURNOUT STRENGTHENING
- Lay on your back with your legs in the air creating an L shape
- Begin with the turnout strap positioned near the top of the legs, encompassing both leg straps.
- Slowly turn out the feet and hips
- Increase the resistance to your turnout by sliding the turnout strap down the legs
- Repeat in each position 5x
STRETCHING
Hamstring stretches
- one leg in hair other leg flat on floor
- one leg in front and side pulled close to face
Straddle stretches
- place the resistance loops on each foot when your legs are directly in front of you
- slowly open your legs into a straddle position and tighten the leg straps as necessary
- pointe and flex your feet in this position