Exercises
Ballet Ankle Strengthening Exercises
Learn ballet ankle strengthening exercises. FInd stretches and exercises to strengthen your ankles for ballet.
Ankle pain is inevitable if you have just begun your exercise. Ah, stretching… sometimes it can be a pain, literally, but it’s the only way to prep yourself for any form of dancing, especially ballet!
And, once you get used to stretching, the easier it gets and the better you’ll feel. Along with the other laundry list of stretches dancers are supposed to do before class and before performances, ankle stretches may seem like an extra chore, but they are absolutely necessary for any ballet dancer, especially those on pointe, or those about to go on pointe. Don’t run the risk of rolling your ankle because you didn’t give them the love and attention they deserve. Whether it’s between dance classes or in front of the TV, stretching doesn’t have to be something you dread!
Ballet Ankle Strengthening Exercises
These easy stretches will help you work out your feet and your ankles anytime and anywhere:
Roll your feet out
First, a great way to stretch your ankles and your feet, is to roll them out using a bouncing ball or a tennis ball that you have around the house. Put the ball under your foot and gently apply pressure to the arch of your foot. Then you can start to move the foot back and forth. Applying a gentle pressure should help you feel the tension loosen in your feet and help exercise the mobility in your ankles too. This is especially great for ballet dancers on pointe as both a warm up and cool down after class, since pointe can be very strenuous on the ankles. Maintaining ankle strength not only keeps you from getting hurt, but helps you keep up your stamina!
TheraBand exercises
TheraBand’s are used by a lot of dancers to stretch before dance class or to work through muscle pain. They’re really great for stretching the ankles too! If you don’t have a TheraBand, you can even use a scarf or a long-sleeve shirt. The goal is to find something you can pull against for the best stretch. First, sit with your legs straight, and feet flexed. Take either foot and place your TheraBand around the center of your foot, then pull forward to create tension, and alternate between flexing and pointing. Then switch off between your left and right feet for an even workout. This helps to strengthen your ankles and creates a cleaner, prettier point during ballet combos and routines!
Plié into Relevé
This exercise is best to do at the barre, or if you’re at home, use a chair or wall to act like the barre. Still, make sure to maintain your center, as you would during any other barre exercise! Start with your feet in first position, plié, then go up into a relevé while you’re still in plié. Check to make sure that your knees are over the top of your toes in a demi pointe, then straighten into a full relevé and finally, gently, lower back into first position. Now, reverse it! This time, start in relevé with the legs straight, bend into plié while still in relevé and return to first.
Altered Relevé’s
Use a small step stool, one you would normally use for a workout, and if you don’t have one, you can use a large book or a bottom step. Place your feet close together with the balls of your feet on the step stool or object, toes firmly placed, and heels on the ground. Then, rise up into a relevé and slowly lower your heels back to the ground again. Make sure to fully stretch the toes while in relevé, instead of scrunching them. It may feel a bit weird at first, but using a step stool or object allows for even more of a stretch than your typical relevé’s. Not only will this exercise help you stay in relevé longer, but with more practice, the more pirouettes you’ll be able to do!
Do the Alphabet!
Another great and easy exercise to work your ankles is to draw the letters of the alphabet with your feet pointed, something recommended by the famous Rockettes themselves! It’s a great workout for the muscles of your lower legs also! You can do this whenever you want, and for an extra stretch, you can go through the alphabet twice through, backwards, or even spell your name!
Final Thoughts: Ballet Ankle Strengthening Exercises
Strengthening and improving the flexibility of your ankles is essential for ballet. Below are some other resources you might find helpful:
Good to know
Frequently Asked Questions
What are good ankle strengthening exercises for ballet?
Try rolling your feet out with a tennis ball, TheraBand flex-and-point exercises, plié into relevé at the barre, altered relevés on a step stool, and drawing the alphabet with pointed feet. These target the ankles and lower leg muscles.
Why is ankle strength important for ballet dancers?
Strong ankles help prevent injuries like rolling your ankle and help maintain stamina. Ankle strength is especially important for dancers on pointe or preparing to go on pointe, since pointe work is very strenuous on the ankles.
How do you do the alphabet ankle exercise?
With your foot pointed, draw each letter of the alphabet in the air, which works the muscles of your lower legs. For an extra stretch you can go through the alphabet twice, backward, or spell your name.
Can you strengthen your ankles without special equipment?
Yes, you can use household items in place of gear, such as a tennis ball to roll out your feet or a scarf or long-sleeve shirt instead of a TheraBand. A large book or bottom step can stand in for a workout step stool.
How does a TheraBand help ankle strength for ballet?
Sitting with legs straight and the band around the center of your foot, you pull forward to create tension and alternate flexing and pointing. This strengthens the ankles and helps create a cleaner, prettier point in combos and routines.
