Resistance Band Rises - Exercises for Pointe Work

This great video shows you how to strengthen your ankles safely using a stretchy resistance band!

A resistance band can be a great addition to a dancers strengthening program, however, the exercises must be done very carefully. While I do not recommend pointing and flexing your foot against a resistance band (see this article for all the reasons why) these rises are great! They strengthen your ankle's in a really safe way and help prevent 'sickling' and 'fishing' en pointe!


This exercise is just one of the exercises in The Perfect Pointe Book, which is designed to get you in optimal condition for starting en pointe. This exercise helps strengthen the muscles that keep your ankle in line and prevent sickling. This is essential when moving onto pointe so that you do not roll off pointe and end up with an ankle sprain!

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.

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