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Mastering Foot Articulation
The truth is, that A LOT of dancers do not understand the intricacies of the basic movements in ballet. Often when students start dancing very early on, they learn the basics at the level that they are capable of learning at five years old. Obviously the ‘building block’ steps such as a Plié and a Tendu often get taught in a very simplified way. This is fine for a five year old, but over the next few years of a dancers training it is so important that these ‘basics’ are relearned with more and more specificity. If these steps are not revisited again and again, to really master them, the student will often struggle to progress once the steps get harder.
The Core Ingredients in Performing a Perfect Tendu Are:
1. Articulation of the foot and ankle
2. Standing Leg Turnout Control
3. The ability to close the working leg without bending the knee
Add a beautiful port de bras to all of that and you have the perfect tendu!
As mastering the articulation of the foot and ankle is quite possibly the single most effective way to prevent foot injuries in dancers, I have created a series of exercises to help all dancers work on this essential skill. Focusing on the correct execution of this fundamental step can lead to dramatic improvements in all areas of your technique. Underdevelopment of some muscles and overuse of others is a major contributing factor in many common foot and ankle injuries in dancers. Biomechanically, the bulk of the power to point the foot comes from the big calf muscles; while the smaller ‘extrinsic’ foot muscles control the alignment of the ankle while the forefoot and toes are pointed by the small ‘intrinsic’ foot muscles. It is very important to focus on developing this careful articulation of the foot early in your training and constantly revisit and refine this as you develop. This helps make fluid articulation subconscious and effortless when dancing.
Mobilise - Massage Between the Toes
Massaging between the toes on the top of the foot can help release the fascia that may be blocking flexion at the MTP joints. This will often be quite tender in the beginning, but does loosen up, especially if followed by a gentle stretch. If this area is markedly restricted dancers will be unable to perform the doming exercise correctly, so it is important to address this first.
Isolate - Doming Exercise
Keeping the toes long, make a small triangle at the MTP joints. There should be a gentle amount of pressure into the floor, but not enough to blanch the knuckles. Dancers can use their hands to mimic the movement, or to manually position the toes in the beginning. Once the movement has been established, feel deep in the back of the calf to ensure that Tibialis Posterior is not being overused.
Pointe Resources
If you are looking to delve deeper into this topic, check out the following programs:
- The Perfect Pointe Book: This course was originally designed to help students and dance teachers safely prepare for pointe work. The four stages of tests and exercises within the book are ideal for pre-pointe preparation classes, students close to achieving pointe shoes and students already en pointe looking for extra strength and technique training.
- Pointe Range: This online program comprises of 41 clear and concise videos, totalling just under 2 hours play time, this course begins with a series of assessments to establish exactly what structures are restricting your pointe range. It then explores a diverse array of massage techniques, joint mobility exercises and fascial mobilisers to safely improve your pointe range. This is followed by an in depth look at retraining all of the muscles that stabilise the foot and ankle to allow you to actually use your new found pointe range in class.
- Pointe Intensive: This online virtual workshop is designed for both Dance Teachers & Health Professionals working with dancers. This three day Intensive will give you the most up-to-date advice in the industry to help you understand your students’ needs, analyze their differences, and them you the tools to help your students become the best dancer they can be.
