So we know that we need to do pre-pointe every day to go en pointe, right? Well, where do you start? Start with a basic routine. I created one for you, but you are welcome to bend, squish, twist, plop, pat, poke, punch, or add to this one ;)
A hard-core ballerina would do and hour a day, and this is what I have scheduled:
Pre-Pointe
Morning Routine:
Releves: 10 minutes
3 counts of eight, going all the way down to the floor, slowly
1 count of eight, going halfway down, slowly
Do this in each position; first, second, fourth w/ right leg in front, fifth w/ right leg in front, fourth w/ left leg in front, fifth w/ left leg in front
1 count of eight in first position, slowly, rise on each count
1 count in coupe, slowly
1 count in retire, slowly
1 count attitude, slowly
Repeat on left leg
Rise to releve in two counts
While still in releve, bend knees to push arches over toes, two counts
Keeping knees bent, lower heels to stretch tendons, two counts
Straighten knees, two counts
Repeat 10 times
Crunches: 10 minutes
30 crunches, knees bent, feet on floor
*Challenge*
2 counts bicycle, 2 counts scissors, 2 counts 100’s: added to crunches
30 back crunches
Be sure to stretch out afterward!
Balances: 10 minutes
Stand in first position. Rise to releve, and hold for 3 counts. As you get stronger, move to 5 counts, and then to 8 counts. Try to be as still as possible. Repeat in sous-sous
Stand in parallel (sixth position). Rise to releve, and hold for 1 count. Without coming down, move arms to fifth position. Hold one count. Last count, close your eyes.
*Challenge*
Instead of closing your eyes, do small developpes.
Evening Routine:
Therabands: 15 minutes
Sit in a pike position with legs out in front. Stay pulled up in your center the entire time. With one foot in the band, flex as hard as you can. Push ankle to demi-pointe, and then full pointe. Go back to demi. This is one half of a count. Do 10 of these, and work yourself up to 20. Do on both legs.
Put one foot in the band, and roll your ankle around in a circle. Once it starts to burn, keep rolling and count to ten slowly. Do on both legs
While holding foot in theraband, write the alphabet with your ankles. Cursive or manuscript.
Balances: 15 minutes
Put a tennis ball between your ankles. Stand in parallel.
Rise to releve, and hold for 3 counts. As you get stronger, move to 5 counts, and then to 8 counts. Try to be as still as possible. Repeat.
Rise to releve, and hold for 1 count. Without coming down, move arms to fifth position. Hold one count. Last count, close your eyes.
Scared? Don't be. Remember, "EMBRACE THE BURN!!!" Haha, I'm just joking. If you are sore after the first round, go ahead and skip one. But as you keep doing it every day, try not to skip any.
It would help to have a timer, just as it says in your
Student Control Journal. Happy burning!
