Ballet is a rigorous discipline that is particularly demanding on a physical level. Dancing on pointe is an important milestone and a decisive step in the career of any young dancer, but it could be very risky if you're not strong and trained enough, so don't try to dance on pointe unless your instructor tells you you're ready. to do it. However, this article will help you figure out when you can be prepared for pointe dancing.
Steps
Part 1 of 2: Make sure you are physically ready
Step 1. Make sure you are of the right age
Experts say it is unwise to start dancing on pointe before the age of eleven or twelve, because the bones in your feet are still calcifying and, failing to support your weight, could suffer permanent damage.
Step 2. Attend a dance class for at least two years
Although some female students have to wait longer, especially if they are not old enough, none should dance on pointe without having attended a basic dance class for at least two years.
- This does not mean that by attending just one dance class a month for two years you can feel ready to dance on pointe. You need constant and rigorous preparation to use pointe shoes.
- You should have been exercising regularly at least 3-5 hours per week for the previous two years.
Step 3. Check the bone structure of your feet
Unfortunately some people will never be able to dance on pointe, no matter how hard they train, simply because the structure of their feet could suffer deleterious microtraumas. The ideal foot must have the following characteristics:
- The toes with the right proportions, to provide a "square" base to ensure the stability of the body. The Greek foot, in which the second toe is longer than the big toe, cannot easily wear the toes.
- The flexible ankle joint.
- The high instep.
Step 4. Make sure you are not overweight
Since the weight of your body rests on your toes when you dance on pointe, teachers may hesitate to have you work on pointe if they fear that your toes cannot support your body weight. Calculate your BMI to make sure you have an optimal weight.
Step 5. Check if you assume the correct posture, by contracting the "core" (ie the muscular corset) and keeping the pelvis straight as you dance
Have a teacher or an adult watch you, or make a video. It will be difficult to evaluate yourself in front of a mirror because stretching the neck to look at your reflection could have a negative impact on your posture.
- The back muscles and lower abs should be contracted to keep the torso straight.
- You shouldn't tilt your pelvis and hip when the weight is on one leg.
Step 6. Evaluate if you can do 16 relévees in a row on demi-pointe
The demi-pointe requires balance on the front of the feet instead of on the toes. If you can't do 16 relévees in a row in the center, your muscles aren't toned enough to dance on pointe.
- Hold on to a bar or a flat support (such as a table) to support yourself if you lose your balance.
- Relevé can be performed from any position from 1st to 5th.
- Stand on your toes and hold the position for a few seconds.
- Distribute your weight on the first three toes to avoid focusing on the two smaller toes.
- Don't allow your heels to go back. Stiffen the rotator muscles and abdominals to keep the heels together and the toes turned outwards.
- Return to the starting position.
- Repeat sixteen times.
Step 7. Try to keep the pointe turned outwards when dancing on demi-pointe, otherwise you won't be able to do it when you dance on pointe
The foot should be aligned with the knee and hip, while the big toe should be used to balance the weight of your body. You need to keep your knees straight and your heels forward to avoid tilting your pelvis.
Step 8. Ask your teacher to assess the strength of the feet and ankles
Although there are general rules, ballet teachers increasingly rely on the evaluation of the feet and ankles of the students to understand if they are ready to dance on pointe. Some even rely on the opinion of an experienced physiotherapist. If you feel you have the other requirements and are ready to start working on the tips, ask your teacher for advice.
Part 2 of 2: Increase Stamina and Improve Technique
Step 1. Strengthen your ankles
There are many exercises to be performed to strengthen the ankles, apart from those preparatory to dance, so that the technical steps can be performed without risk.
- Try to combine balance and movement: standing on one leg, throw a ball back and forth with a partner. If the ball is heavier, the training will be more effective for the ankles. Make sure that you throw it left and right to force yourself to keep your balance as you move.
- One-leg squat: Place one leg in front of you, then do ten half squats. Place your leg to the side and do another ten half squats. Switch to the other leg and perform ten more (increase or decrease the repetitions according to your resistance).
Step 2. Train with elastic bands
They can be used to tone muscles and increase flexibility. Repeat the following exercise ten or twenty times, or as long as you resist.
- Sit on the floor with your back straight and legs extended forward.
- Pull the elastic band under the soles of your feet holding the two ends with your hands. At this point, pull hard.
- In a slow, controlled motion, stretch and flex your toes, making sure they don't assume the hammer position.
Step 3. Train the metatarsal arch
Exercises for the metatarsal arch strengthen the muscles of the feet that you tend to underestimate, but which are instead very important for the purpose of an appropriate technique.
- While standing, tense your toes to provide a stable base for the foot.
- Bring your foot back, arching your instep as much as possible.
- Hold this position for six seconds and then relax your muscles for another ten.
- Do ten repetitions of this exercise on each foot.
Step 4. Practice dancing on demi-pointe
While it is less risky than when dancing on pointe, it is actually more difficult to hold the position with demi pointe. Therefore, by dancing on demi-pointe you will strengthen the muscles and work on balance.
Step 5. Perform the steps and exercises preparatory to the toes
Your instructors would expect you to perform a specific set of steps before deciding if you are ready to use the tips. Although you should ask your instructor what he would like, the following skills are generally required, which you should therefore improve:
- Perform a passé balance, in which one leg is held up and the sole of the foot resting on the knee while remaining on demi-pointe.
- Keep your back straight during the plie, in which the knees are bent, while the legs are en dehors (outward) and the weight is distributed over the feet.
- Point your feet while dancing on pointe to strengthen the muscles that will be used for pointe dancing.
- Perform a pique passé with a straight leg: keeping your balance on one leg, bring the other into a passé balancé, then bring it down until it touches the ground, before bringing it back up, in a passé balancé.
- Perform sixteen relevés in a row in the center.
Advice
- Simply pointing and flexing your feet will help you tremendously. Do it slowly first in demi-pointe and then in pointe.
- Don't be discouraged if you have to wait a little longer before dancing on pointe. After all, you'll still be able to enjoy the excitement of waiting a little longer! You will need to keep practicing demi-pointe.
- Be sure to carefully observe your reflection in the mirror to correct your posture.
- To dance on pointe it is important to strengthen the back muscles, but these are difficult to train, as we use them little. Performing the arabesques every day will help you loosen and strengthen them to be able to lift your leg higher and higher. But first of all you need to perfect the technique. Your instructor doesn't care if you lift your leg two inches off the floor. Remember that when your leg is lifted 90 ° you will be able to start rotating your pelvis, BUT your back MUST stay upright!
- Do not strain your rotator muscles to avoid injury to your knees, which would prevent you from dancing on pointe.
- Consult a physical therapist who is familiar with dance practice for choosing pointe shoes.
- Use your rotator muscles and don't curl your toes when you point your feet.
- Never tilt your pelvis and keep your arms in the correct position.
- Practice plie and relevé every day. Make sure you rotate your knees well when performing plie, arabesque, relevé and pirouette. Practice standing in fifth position as well because third is not used very often when dancing on pointe.
Warnings
- Pointe shoes could cause serious foot injuries if you are too young. Be sure to evaluate your strength and the development of your growth plates. Don't allow your kids to dance on pointe as it would cost you a lot in terms of medical bills.
- DO NOT dance on pointe without the approval of a professional instructor. Beginners shouldn't do this unless they are supervised by a professional instructor.
