Feet & Pointe Strengthening Exercises | Kathryn Morgan

Feet & Pointe Strengthening Exercises | Kathryn Morgan


Hi Everyone! It’s Katie! I hope having a wonderful day. Today I am beginning a new series, and it will be ongoing, and that is an exercise, workout, ballet, barre, strengthening, everything type series. This is something you’ve all been asking for, so I’m thrilled to be able to share it with you, and I really hope it helps. So today’s video is fee and pointe work strengthening. I know all of you are preparing for your summer courses and are panicked to get in shape. I know. I had been there, trust me! So I really hope that this works for you.
But I do need your input. After you watch this video, let me know if you like the format because I’m considering one of two options. The first option is as the video is, where I sit down and show
you all the exercises and how to do them in a voiceover. And then you just go and do them on your own time. The second option is as if you were doing a workout DVD. So you play the video, I sit down with you
in real time, and you follow along with me and come back to it as a workout each and every time. So just let me know which one you like. Again, this is about making this work for you, and I hope you enjoy. The first thing you want to do is to
release the muscles in your feet. Like any other muscle you’ll be able to
tone and strengthen the more if they are looser. So roll out your feet with a little
ball- mine’s from a pet store. Make sure you get your arch, under your metatarsals and even at the base of your heel to release your Achilles. You will need a theraband for the next set of exercises. Place the theraband around your toes and simply point and flex your feet ten times. Really roll through the balls your feet
to strengthen your metatarsals. Keeping the foot pointed, lift the toes ten times. Bending your knee, keeping the theraband
where it is, just bend the ankle, leaving the toes flexed upward 15 times. Now repeat the same motion with the toes curled. Keeping the knee bent, roll through the foot. Again, try and only move from the ankle. Repeat this ten times. Now reverse the motion, scooping down out, and up. Keeping the theraband over the toes, straighten the knee and lean forward to stretch the foot. You’ll need some equipment for the next few exercises but I’ll provide Amazon links below. Standing on a
balance disc on one foot, find your balance for 30 to 60 seconds. This will really give your ankle
stability so during long Adagios, you won’t wobble around. If you don’t have this balance disc,
you can use yoga mat with a folded up towel. While not quite as challenging, it will still
give you the same benefits. Next with a rock-board, stand in the
middle on one leg and just find your balance. Then start
to rock back and forth from the ball of the foot to heel. This
will really give you calf strength as well as ankle strength for pointe work and jumps. Now stand turned out and the rock-board.
These exercises you can do as much as you like so there’s no set reps. Begin with one leg in coupé and plié.
Hold the plié for a second and then just keep bending and straightening. Bring the foot to the front in coupé and do the same. Then alternate: back coupé and change to the front. This is building
strength and stability through balance. Now petit battement with a straight standing leg and then hold a plié. Now straighten the bottom leg and just
turn in and turn out the working leg. You really want to have supporting leg be very very still. The free leg should be moving entirely on it’s own. Now for the tricky part. Balance on half-toe right in the center of the rock-board. Just hold as long as you can with correct form. This might be self-explanatory but make
sure you do every exercise on both legs. And now for some pointe work. I would do each exercises eight times. Beginning in first position, just plié and relevé. While this is
very simple make sure your rolling through your feet- every single bone because that is going to build the strength for pointe work. Now relevé with straight legs. Make sure you’re really rolling through the whole foot. Try not to cheat! Adjust a bit and now you’re just going
to relevé with the toes- down to the metatarsal and back up. And now for a classic: plié, roll up through the feet, straighten the knees and roll down. Repeat this, as every other
exercise eight times, and then reverse it: roll up
on straight legs plié over your shoes, and then really roll through your feet coming down. Now repeat just the plié relevé and the straight-leg
relevé on both feet. 8 times. I know it’s hard but try not to
cheat by using your arms. The more you do this exercise correctly,
the faster you improve. Standing 5th position, now wrap your foot around the ankle like sur le cou-de-pied.
But really lead with the little toes back. This is going
to train your foot to come off the floor correctly every single time. Make sure when you’re doing this exercise that you don’t pronate when you put the foot back down the
floor. As you can see my fifth isn’t exactly perfect, but I’m not rolling on
that front foot. To train your feet to be in a beautiful
shape, tendu front and lean over the foot like a stretch. Come back to tendu and repeat, and dégagé your foot off the floor, and see if you can hold that position. This exercise is about
muscle memory. The more your feet remember these
beautiful shapes, the more they will do them automatically. Repeat this exercise side and back. And when doing the back, make sure your
heel stays down. For another muscle memory exercise, tendu front and only come halfway back to fifth. Repeat this about 8 times front, side, and back. Again this is about
training your foot to always come in and go out beautifully. And now for my favorite foot stretch that you can do every day: cross one foot over the other. Put all your weight on the toe. This completely stretches the arch as well as the shin. So there you have it! Those are all my favorite exercises to do for pointe work and my feet. So I really hope this helps you out.
Again, I do need your input. If you liked this option with a
voiceover or if you’d rather have it in workout style where sit down with me and
follow along, please let me know in the comments below. Also if you have any questions, I’ll be happy to answer them. So I hope you all have a wonderful day,
and I’ll see you soon!

100 thoughts on “Feet & Pointe Strengthening Exercises | Kathryn Morgan

  1. Thank you so much for this vid, My studio is putting me on pointe in about 3 months, so this really helps

  2. Kath I do ballet a 3 months and I can't do a slept can you do a video to stretch the lags and do the slept faster ?

  3. When I go in releve(I don't care if I spelt it wrong) my arch starts hurting,do you have advise on working on it

  4. I loved how you did the video just how it is I think it's perfect and you're very graceful and beautiful by the way 🙂

  5. What could I use as a substitute for the rockboard. Also I don't have pointe shoes yet and can't take classes so should I go ahead and get them now or wait more.

  6. Thanks for this video I just found out that I am going on pointe in January and do t months of strengthening and conditioning our feet

  7. Thanks so much for your videos, Kathryn!
    Also thanks for asking for suggestions.

    Absolutely, workout, working out with you would be much better for Me and I believe the majority of us out here.

    Would you please make a video for those of us ex-dancers and ex-gymnasts with damaged, painful, weakened toes, feet, ankles and knees from related injuries? I'll be extremely grateful if so.
    R.S.V.P. 🙂

  8. Any stretches or exercises that can help my feet? I am constantly getting cramps in the arch of my foot, it's very painful and appears when I'm pointing my feet

  9. can you do a video of feet strengthening for people like me who are getting ready and strengthening to get their pointe shoes. Kind of like this video but for people who aren't on pointe yet

  10. I like when you sit down and actually talk and do the exercises with us😜 I love you sooooo much kathryn morgan! I watch and do your exercises everyday! it's my daily routine lol. but I have a question, I was wondering if you could do a video on getting stronger for pointe for people don't have their point shoes yet and want to get strong for them?

  11. hi kathryn! thanks for this vid,i really need this video! but can u recomend me some of your videos related to these? i have a weak body but really flexible acording to my teaxher

  12. I wrote these all down in a note book so I can do them in class😍😍 this helped so much thank you! ~ could you do a video on what to pack for a short dance course (I'm going to ENB in Feb 2016 to do a weekend course and I'm not sure if I should take my wobble board or flexistretcher?! Or what Leo's to wear and skirts?! Thank you! ❣) xxxxxxx

  13. I've been doing your feet strengthening routine for a month now (during the holidays) and on my first day back I managed to do a combination I have never managed before on pointe!! I can't thank you enough!

  14. Wonderful Exercises! Thank you for sharing! I can’t wait to share with my Ballet Students.

  15. Hello! I love your channel! I am 14 years old and have had about 3 years of basic ballet training! I really want to go to pointe. Am I ready? I also posted a video of me showing my feet and point! Please check it out and give me feed back!

  16. I love your videos Kathryn, thank you so much for sharing your insight and experience and making it accessible! I really love when you do the exercises with us in real time, but both options you're doing are fantastic! Thank you again! 🙂

  17. Great format.  Very nice exercise routine.  You are such a life saver with your wonderful tutorials.  Thank you so much for all you share with us.

  18. You mention things like… and "try not to cheat" (4:20).. but I have no idea what you mean by that. How do you cheat? :-/

  19. I have only just discovered your site and love it. I am an adult beginner and have no intention of ever doing point work. But I like the exercises ( rolling the ball etc… )
    I prefer a workout style.

  20. Hi Kathryn! Just wanted to thank you for another great video! I am working through all your videos on YouTube as your explanations are great, always safe and really well explained and demonstrated. You really are a star to be sharing your experience and expertise with all us dancers trying to improve out here, so thank you so so much! ( Jocelyn, adult amateur in UK). Ps I like the workout DVD format, mostly because we get more contact with you as a real person ! ❤️

  21. I'm not a dancer but over the summer I twisted my ankle and it's still giving me some trouble. Are these good exercises to help strengthen injured ankles?

  22. Thank you for these! I'm not a dancer, but I practice martial arts (taekwondo and kicboxing) and strong feet and ankles are very important for us too, since we pivot a lot during kicks. These are absolutely wonderful and I've started doing them daily!

  23. I'm 12 and trying to strengthen my feet to get to pointe as soon as possible, and what I do is just stand on releve for a half hour in a row, will that help strengthen my feet?

  24. Hey Kathryn,
    is is better to do the whole exercises first at the f.e. on the right side and then on the left side. Or exercise one on the left side then on the right side, exercise two on the right side then on the left side…
    Love your videos 🙂

  25. Could you make a video on improving the way your foot looks in a pointe shoe? Like strengthening your arch or something like that?

  26. I'd like it better if you did it where we can sit down and follow along with it instead of the style of this video. great job though, very helpful

  27. Hey Kathryn!
    I have a little error in my left foot while i am using my pointe shoes. Is that i have the weight in my little fingers and not in the big toe, as it should be. Can you please do a video about this. I will appreciate so much
    Thank You, Camila Yarí

  28. I love this! This is so helpful!
    I'm on pointe and I'm a student at Secondary school and I find it very difficult to balance work and revision with trying to find time to practise strength for pointe but your videos give me such motivation! I have been en pointe now for about 7 months amd have already improved because of your videos and I am successful in doing exercises every evening to strengthen my feet! However I'm having trouble on stepping up on a straight leg en pointe and bourree en pointe! Is it normal to have one foot stronger than the other?! Do you have any advice or tips to improve this for beginners! Thank you so much xx

  29. I love you Kathryine Morgan please Answer me back! You are the best ballet dancer ever, now my ballet teacher is Mrs. Lisa at Cuizon ballet centre and she has startes me on pointe! What do you suggest I do? And pleasde do the 2nd option it sounds good.

  30. I really struggle with releve on one foot, especially my left which is a bit weaker. That's when my toes start going numb!

  31. son I know this video is from a few years ago, but I have do ask your advice. When I was three years old I started ballet but I has a bad back injury when I was six which kept me out of dance for 5 years. when I started back up again at eleven, all of my friends were preparong to go en pointe, but I was just restarting ballet. I am now 13 and it is my the is year doing baller for the second time. I take only one class a week plus nutcracker rehearsals on the weekend, but at the high school I am going to next year(it is a performing arts high school) they have ballet classes as part of your course. I will be doing dance around 5 days a week at least but it is still expected to rme to get en pointe around 15 years old. I am planning to go to IU Bloomington for college because they have and amazing dance program that people go on to go to the joffrey ballet, abt, etc. however, do you think that by the time I'm 17 or 18 I will have had enough years to be good enough en pointe by the for thw audition?

  32. Good exercises for the feet. I do yoga and need to strengthen my feet and ankles. This will be helpful. Ballet is so beautiful!

  33. Is it bag that I used my hoverboard for the disk board? I flipped it over to the back side and balanced while it was off

  34. Can you do more beginner vids because I am a starter and some of the dance terms I don’t know what they mean and can you do more workout out style vids

  35. Work out stile and would you mind doing a video on how to strengthen one foot because I am having a hard time strengthening my right foot for point

  36. Great tips!! I like this format where you just display the exercises and then we can work on it on our own time. It's quick it gets to the point. I'm actually looking to strengthen my ankles increasing the stability I just had a ankle injury about 6 weeks ago. But I'm not a ballet dancer or anyting I do acroyoga.

  37. Hiya, firstly I’d like to say thank you for the exercises and tips – and I would prefer a real time video over a voiceover.

    Second of all, I would love your advice on something. I am a dancer and love dancing so much, I am 15 and am currently doing my interfoundation course. However, I am not at all flexible and although I have started pointe, my feet are not strong enough to stay up for long enough, and my arch is not high enough to go fully up.
    I would love to one day become a professional dancer, but as many local dance schools are far too expensive, I was wondering if you had any more at-home tips that could help me progress further.
    Thank you so much,
    Ella, 15, UK

  38. Kathryn I have a question I just got on pointe and it’s only when I get on pointe when it hurts in the back of my ankle. So I googled pain in the back of the ankle and posterior ankle impingement came up. Right away I knew it was posterior ankle impingement. What should I do though to take away the pain? Should I get an X-ray Will these exercises help me or will they help it go away? I know this is for strengthening but I wonder if you could help me

  39. Can you do a video on how to get on pointe because all my friends are on pointe and then there's me left in their shadows? I want to get on so bad so it will be helpful if you do do a video. thanks

  40. I’ve been dying to do pointe my ballet teachers believe I need one more year and think I can do pre point next year I’ve been looking at you excersizes and they said I’ve improved and they said you will be on pointe shoes in grade 8 I’m in grade 6

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