Many dance steps and styles require strong, flexible feet to perform them well. Every jump and relevé relies on the strength of the feet and ankles, and every tendu and battement shows off their flexibility. Here are five fun exercises to develop the muscles of the feet and ankles.
Rises on 1 foot: Gently holding a barre (or whatever is nearby— a chair, table, or counter are all good choices) for balance, stand on 1 straight leg. Rise slowly onto demi-pointe keeping the toes flat and long on the floor, then slowly lower back down to a flat foot without letting the knee bend. Think of squishing a marshmallow under your heel!
Scrunch a tea towel: Lay the towel flat on the floor and stand on it with your heel at one end. Use your toes to pull the towel bit by bit towards your heel. Don’t forget to use the other foot once you’ve finished the first!
Pick up marbles: Lay some marbles or other small objects out on the floor. Using your toes, pick them up and place them in an empty bowl or cup. This develops strength and control in the toes.
Cat paws: Begin sitting down with legs outstretched and feet flexed. Spread the toes wide as you move to pointed feet, then squeeze the toes together as you return to flexed. Toes will be the last part of the foot to point, and the last part of the foot to flex.
Draw a picture: With a blank piece of paper and a marker, pencil, or crayon, draw a picture using only your feet! Place the marker between your toes and use the muscles in your feet to control it. You can also try writing your name.
Bonus: Give your feet a massage when you finish!
