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Strengthening Exercises for Dancers

How to Build Stability and Power in a Dancer's Feet and Ankles

Mar 29, 2009 Terry Finch

As a dancer, your biggest assets are your feet, ankles and legs. You must remember to keep your feet and ankles strong for whatever dance genre you are performing.

The following exercises will help you to strengthen your feet and ankles and better prepare you for the strenuous performance season ahead.

Ankle Alphabet. Sit on a chair and lift your right leg slightly, so that the foot can dangle in a relaxed position and not touch the foor. Using your right ankle and foot only, trace the letters of the alphabet in the air, A to Z. When complete, switch legs and trace the alphabet with your left ankle and foot.
Plantar Fascia Stretch (Arch Stretch). Stand on a stair or small platform. Slide your right foot back until only the ball of the foot is on the stair, with the heel behind you. Push your right heel down toward the floor until you feel a stretch in the arch of your right foot. Hold this position for three seconds, and then switch feet. Repeat this stretch once more on each side.
Toe Curl. Sit on a chair and put a towel, tee shirt, or other piece of material on the floor in front of you. With the balls of your feet resting on the edge of the fabric closest to you, slowly bunch up the towel and bring it towards you by curling and uncurling your toes. This exercise can also be done while sitting on the floor, with knees slightly bent.
Gastroc Stretch (Calf Stretch). Stand in a lunge position, facing a wall, with your right foot back, leg straight, and left leg bent. Keeping your right heel on the floor, lean into the wall until you feel a stretch in your right calf. Hold this position for five seconds, and then switch legs. Repeat this stretch once more on each side.
Heel Raise (Eleve). Stand with your feet shoulder-length apart, hands on your hips. Slowly rise up onto the balls of your feet into eleve. Hold this position for five seconds, lower your heels to the floor, and repeat four more times.
Heel Raise (Eleve) Single. Stand on your left foot only, with the right leg bent and right foot off the floor. Repeat the eleve exercise five times, rising onto the ball of your left foot only. Repeat this exercise with your right foot only. Remember to engage your core muscles in your abdomen, and keep your focus on one point, so that you can balance through this exercise.
Toe Raise. Stand with your feet shoulder-length apart, hands on your hips. Slowly rock back onto your heels, lifting your toes off the ground. You will want to lean slightly forward to counterbalance your weight. Hold this position for five seconds, lower your toes to the floor, and repeat four more times.

By performing these sets of exercises in between your dance class schedule, you will be able to build strength in your feet and ankles, which will in turn build strength and stability in your dancing. For more of these types of exercises, please see the articles "More Strengthening Exercises for Dancers" and "Still More Strengthening Exercises for Dancers".

The copyright of the article Strengthening Exercises for Dancers in Ballet/Jazz/Tap Dance is owned by Terry Finch. Permission to republish Strengthening Exercises for Dancers in print or online must be granted by the author in writing.

Dancer: Amanda Farris