More Strengthening Exercises for Dancers
Building Strength and Flexibility in a Dancer's Feet and Ankles
Mar 29, 2009
The biggest assets for dancers are your feet and ankles. You will need to strengthen your feet and ankles, no matter what type of dance you are performing.
The following exercises will help strengthen and build stability in your feet and ankles and better prepare you for the strenuous performance season ahead.
- Plantar/Dorsiflexion (Point and Flex). Sit on the floor and extend your right leg straight in front of you, while placing the left foot flat on the floor with the left knee bent. Flex your right foot, bringing your toes up while extending your heel towards the front. Hold this position for five seconds. Then point your right foot, extending your toes toward the front and pulling your heel back. Hold this position for five seconds. Repeat flexing and pointing your right foot, and then do the exercise with the left leg.
- Inversion/Eversion. In the same position, with your right leg first, gently turn the ankle and foot in (toward your left leg) and out (toward the right side). Move only your foot and ankle. Repeat the exercise with your leg leg.
- Heel Raise (Seated). Sit in a chair with your feet flat on the floor, lower legs perpendicular to the floor. Raise your heels, keeping the balls of your feet on the floor. Be careful not to sickle, or invert, your feet, instead keep the heels and ankles straight. Hold this position for five seconds, then lower your heels to the floor. Repeat this exercise five more times.
- Toe Raise (Seated). While seated in a chair, in the same position as above, raise your toes toward the ceiling, keeping your heels on the floor. Again, be careful not to invert or evert your toes; keep them pointed forward. Hold this position for five seconds, then lower your toes to the floor. Repeat this exercise five more times.
- Dorsiflexion/Self-Mobilization (Seated). Remain seated on the chair, feet flat on the floor. Side your right foot forward, so that it is just slightly past your left foot. Slide your left foot back, under the chair, until you feel a gentle stretch in your calf and ankle. Keep both feet completely flat on the floor. Hold this stretch position for five seconds, and then switch feet. Repeat the exercise on both sides five more times.
- Dorsiflexion/Self-Mobilization (Standing). Standing with your right foot on a step or platform, bend your right leg. Straighten your left leg behind you, with your left foot flat on the floor. Lean forward, with your hands on your right knee, until a gentle stretch is felt in your left calf and ankle. Hold this position for five seconds, and then switch feet. Repeat the exercise on both sides five more times.
By performing these sets of exercises in between your dance class schedule, you will be able to build strength and flexibility in your feet and ankles. For more exercises like these, please see the articles "Strengthening Exercises for Dancers" and "Still More Strengthening Exercises for Dancers".
The copyright of the article More Strengthening Exercises for Dancers in Ballet/Jazz/Tap Dance is owned by Terry Finch. Permission to republish More Strengthening Exercises for Dancers in print or online must be granted by the author in writing.
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