Elevate Your Pointe Work: Increasing Your Foot Strength with Resistance Bands
Posted by Samantha A. on 6th Jan 2025
Are you in pre-pointe waiting patiently for the exciting moment you’re approved for pointe? Or perhaps you've just gotten your first pair of pointe shoes and want to ensure your feet are up to the challenge? Either way strong feet are a must! This guide will walk you through essential exercises using a resistance band to strengthen your feet and prepare them for the demands of pointe work.
Why Resistance Band Exercises?
Resistance bands are an excellent tool for dancers. They're portable, versatile, and allow you to target specific muscle groups crucial for pointe work. By incorporating these exercises into your routine, you'll improve foot strength, ankle stability, and overall control – all vital components for successful and safe pointe work.
Looking for a resistance band? Check out our selection of training tools here!
The Foundation: Pointe and Flex
Let's begin with the basics: Strong, flexible feet that can articulate. We'll start with some typical "Point and Flex" exercises, while simple this exercise is important for foot articulation and toe strength.
- Sit tall with legs extended in front of you.
- Loop the resistance band around the ball of your foot, keeping it wide, and holding the ends taut.
- Slowly point and flex your foot, emphasizing the demi-pointe position.
- Focus
on:
- Keeping your ankle straight (no sickling!) You should think of drawing a straight line from your knee through your 2nd and 3rd toe.
- Extending your toes - Imagine pushing energy through your toes and away from your heels. Keeping your toes straight and lengthened is incredibly important, you want your toes to mimic the way they will support you in your pointe shoes – straight and strong!
- Don’t scrunch your toes! If your toes start to crunch or collapse, switch to a lighter resistance band.
- Aim for 32 repetitions per foot, feeling the burn but not the pain.
Banish the Wobbles: Winging and Sickling Exercises
Next up, we'll tackle pronation (winging) and supination (sickling) with targeted exercises that will improve your overall ankle stability and control. By strengthening these opposing motions, you'll minimize your risk of injury and enhance your control.
Winging (Pronation):
- Wrap the band around the ball of your right foot like in the first exercise.
- Pull the ends of the band towards the arch of your foot, reaching them under your left foot which should be flexed to hold it down.
- The loose ends should be under your arch and wrapped around the outside of your left foot. Hold the loose ends taut with your hands.
- Slowly push your foot outward against the band's resistance for a few seconds, then bring it back to center with control. Imagine your pinky toe reaching for your outer ankle bone.
- Repeat 32 times per foot, then switch sides.
Sickling (Supination):
In ballet, sickling is not a look that is ever strived for, but you want your muscles to be strong and balanced to help prevent injury. This exercise works the opposing muscles to achieve balance.
- Wrap the band around the ball of your right foot and pull the ends towards the outside of your foot.
- Cross your left leg over your right ankle and step on the band, holding the loose ends up over the inside of your left leg. Pull the loose ends taut with your hands.
- Slowly sickle your foot inwards against the band's resistance, bringing your big toe and arch towards your inner ankle bone.
- Repeat 32 times per foot, then switch sides.
Enhancing Ankle Mobility: The All-Important Arch Stretch
Having flexible ankles is crucial for reaching a high demi-pointe and creating proper alignment. Your relevé is your foundation and a properly aligned elevé is necessary for mastering advanced steps.
Here's an easy arch stretch to incorporate into your routine. Sit in the same position as before, then loop the band over your toes, crossing it under your arch. Pull the loose ends back to create resistance. If you don't feel a stretch, lift your heel off the ground while keeping your leg straight. Remember, we're aiming for a gentle stretch on the top of your foot and instep, not pain in your Achilles tendon. If you feel any discomfort there, stop immediately.
- Loop the band over your toes and under your arch.
- Gently pull back on the band to create a stretch on the top of your foot.
- For a deeper stretch, lift your heel while keeping your leg straight.
Caution: Stop if you feel pain in your Achilles tendon.
Bonus Resistance Band Exercises: Building Strength & Control
We've covered the essentials, but here are some bonus exercises to take your footwork to the next level:
Clam Knees for Turnout:
This exercise strengthens your turnout muscles, essential for nearly every ballet movement.
Tie your resistance band into a loop, then lie on your side with your hips stacked and place the looped resistance band just above your knees. Keep your feet together and slowly open and close your knees like a clam, feeling the resistance in your glutes.
Repeat 12 times or until muscles start to fatigue. Roll over and do the other side!
Hamstrings with a Resistance Band:
Most people focus on stretching their hamstrings, but it’s also imperative for them to be strong. Strong hamstrings lift your foot higher in Retiré and help you maintain proper alignment.
Lie on your stomach with the band tied loosely around the foot and securely anchored at the other end (like around a table or couch). Keeping your knees together, slowly curl your foot towards your buttocks without arching your back. Slowly release and relax the leg completely between each repetition.
Start with just five repetitions, then gradually build up to 20 as your strength increases.
Ready for Extra Credit? Try These Exercises!
- Doming: This exercise strengthens the muscles in the arch of your foot. Sit with your feet flat on the ground. Lift your metatarsal knuckles (where your toes connect to your foot) and dome your foot by gliding your toes towards your heel. Keep your toes long and extended, not curled. Slide your toes back down to flat and repeat. (If you find your feet sticking to the floor, try placing a towel under your feet)
- Around the Worlds: This fun exercise combines pointing, flexing, and turning out your feet. Sit with your legs extended and core engaged. Point your toes, then demi-pointe to full pointe with toes extended. Turn out from your hips, then flex your toes and ankles before returning to parallel. Feeling fancy? Try writing the alphabet with your toes!
Remember, consistency is key! Aim to do these exercises 2-3 times a week for optimal results. Keep it up and you'll be gracing the stage with pointe prowess in no time!