As I have brand new pointe shoes at the moment, I thought I’d share with you a few little exercises I do to help break in my pointe shoes, so I can dance the best I can in them at classs. These may not be the technical terms, but it’s what I call them, so here goes;
I talked in my previous post POINTE SHOE CHRONICLES – how to prepare your shoes https://amummyfirst.wordpress.com/2017/05/09/pointe-shoe-chronicles-preparing-your-shoes/ about this. Simply wearing them around the house will start to soften and warm the layers of paste up, moulding them to your feet. You don’t even have to execute any dance steps! Walking around in them will really help to soften the shank and the top of the box, to help you find your semi pointe. You can also hold the shoe directly over a boiled kettle. The steam will do exactly the same thing. Give them a second or too to cool slightly before putting them on, then as they cool down, they will be cooling and setting to the shape of your foot. But please be careful! I don’t want any scalded fingers or toes! Use your caution or get your mum to help you.
Start in parallel (6th position) facing the barre. Rise up to Demi pointe, pushing as hard as you can. (Demi is particularly hard in very new shoes as the shank will be stiff, but the only way it’ll get easier is if you keep doing it!) Go through Demi on to full pointe. Do a small plié (bend your knees) you’ll feel you will naturally go over your box more. Use this weight to push through your ribbons and the tops of your ankles, it will help to bend the shoe so you can be fully on your box. Keeping the knees bent, lower to demi, again pushing forward. Then lower the heels and straighten your legs. Repeat this maybe 10 times.
REVERSE ROLL THROUGHS
This is exactly what it means. You’re going to do everything you did before, but in reverse order. Start in parallel and bend your knees. Peel the heels off the floor as your rise up to Demi, keeping the knees bent. Again the weight you create whilst having bent knees will really help to bend the shoes. Slowly rise onto full pointe. (Be mindful not to let the shoe do the work and ‘pop’ up from Demi to full, really feel the pressure and use your toes to rise up, this is where you build your strength!) push through your ribbons and ankles to full get onto your box. Straighten the knees whilst trying to maintain the position of the feet and ankles. Slowly lower down to Demi, then follow with the heels. This can be done around 10 times. You will notice the difference in the feel of these 2 exercises, even though they are essentially the same.
I call these prances, as it reminds me of horses that compete in dressage! Start in parallel. Rise up through demi on to full pointe. Starting with the right foot, slowly lower in onto demi pointe, keeping the left on full pointe. You’ll need to bend your left knee as you lower. Push through Demi onto flat foot. So right foot in flat and left in en pointe with bent knee. Whilst you’re here, you can then push over your box on the left foot. Then rise up to Demi on to full pointe again. Then switch legs. Slowly lower left foot to Demi keeping the right en pointe. Lower left heel. Push over pointe with right foot. Push up to Demi with left, then back up to full pointe. Do 10. Key to this exercise is speed. Keep it nice and slow and controlled making sure not to miss out demi pointe.
Start in parallel. Rise up through demi to full pointe. Take a small plié and push through your ribbons and the front of your ankles. Slowly straighten the knees whilst reign to keep the alignment of the feet and ankles. Repeat 10 times. Here you are using your body weight to help bend the shank.
ONE FOOTED PULL BACKS.
Only attempt these if you have strong ankles. Not suitable for beginners. Stick with the 2 FOOTED version until you build your strength. Start in parallel and rise up through demi onto full pointe. Pick one foot up to coup de pied (by the ankle bone) Slowly bend your supporting leg, using the weight to push through your shoe. Straighten the leg trying to mainting the foots position. Alignment is especially important here. Do not let your foot sickle in this position, you risk damage. Keep the line straight running from your hip bone, down your knee, through the top of the foot and your big toe. Don’t compensate your alignment in order to push over, you’ll be building bad habits that are harder to correct once you reach the centre. Do 5 on each foot. This one is particularly hard going on your feet.
PULL BACKS IN SECOND.
Exactly the same thoughts with the regular PULL BACKS but this time in second position. Take a wider SECOND than you would normally when en pointe. This is because when we take a plié, we want to stay in a nice 90 degree shape, not letting the knees push to far over our toes. Rise up through demi to full pointe. Plié and really think about pushing ankles through your ribbons. Again you are using your weight to help you. Try to mainitain position as you straighten. Do 5 really nice slow ones, and watch those knees!
I have advised what exercises/how many I do. Please listen to your body. Your feet will tire more easily in new shoes, as they have more resistance to work against. Perhaps start with half the amount first and build up. Also, with all these exercises, it’s quality of movement rather than quantity. You want to be building your alignment and technique correctly, right from the beginning. If you are tiring, your technique will slip. So be mindful and enjoy the process.
These exercises can be used as a warm up before class to get your feet and shoes ready to work!
Be sure to visit my Instagram page @ballerina_mum for a video of these exercises as a visual!