Improving the Height of your Demi-Pointe

Posted on September 29, 2010 by lisa

An
essential component of Classical Ballet is having ample strength in the feet to
get into a high demi-pointe (or ¾ pointe) position. Gaining this position is
essential for correct technique and balance. Some dancers have excellent pointe
range on testing, yet struggle to achieve this height when rising. Lisa Howell
offers some exercises and tips to improve range and height of the demi-pointe
position.

 

If you have good
mobility of your big toe and a good pointe range, but can’t quite show this off
in your single leg rises, it is important to train this area in isolation from
your regular dance training. Improving strength and control in this area is a
great way to guard against a number of foot and ankle injuries common to
dancers. Try the following exercise to improve your strength. It helps wake up
all the small muscles of your foot that need to work to get a full demi-pointe
position.

• See how many
  full height single leg rises you can do in parallel, as a base measure.


• Face a barre
  or wall with finger tips gently resting for support.


• Stand in
  parallel to begin, with the feet slightly apart.


• Slowly rise on
  both feet to your full height of demi pointe.


• Transfer your
  weight to one foot, maintaining the height of demi-pointe.


• Lift the other
  foot off the floor and hold your balance on one leg for a few seconds.


• Slowly lower
  the heel of the supporting leg to the floor, remembering to maintain the
  inside of your arch.


• Place the
  lifted foot back to the floor and repeat 10 times each side.


• Once you are
  confident that you can maintain the full height of demi-pointe, try the
  same exercise starting in first position, focusing on maintaining turnout
  as you rise and transfer the weight.

This
will help improve the control of all the small muscles of your feet quite
quickly. After several weeks of doing this, retest how many full height single
leg rises you can do! For a video of this exercise click on the following
youtube link. http://www.youtube.com/watch?v=bbDrJHItcEU

This entry was posted in Perfect Pointe Book
Articles and tagged ballet demi
pointe, ballet
rise, calf
strength, demi pointe
range, foot
strength, how
to increase height of demi pointe, how
to increase the height of rise, improving
demi pointe range, pointe range.
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