Welcome back to From the Top, everyone! Today is a post that I am very excited to share with you all which is an easy to follow along, at home pointe routine. This is a routine that I made for myself quite some time ago that has really allowed me to see so much progress in my pointe skills as the years have gone by. While it is a given that we get a good amount of practice in our pointe classes, it also very important to hone our skill outside of the studio as well! This particular routine is made specifically for dancers of intermediate and advanced pointe level, with the focus on creating and maintaining the strength and flexibility of the feet when dancing en pointe. However, if you are a beginner who is just starting your journey en pointe or if you are still working to get your pointe shoes, I will link a few of our posts down below that contain awesome tips on how to strengthening your ankles and feet to prepare you for and/or help you improve your skills en pointe. So, without further ado, grab your pointe shoes and let’s get into the routine.
Before putting on our pointe shoes, let’s first get our feet warm and ready for pointe work! The things you will need for this warm-up are:
● A tennis ball
● Theraband (optional)
● A surface to act as a “barre”
1) Roll out each foot with a tennis ball (8-16 counts each foot).
2) Point & flex towards the ground (16 counts each
foot. Add theraband for more resistance).
3) Eleves in 1st position (8 counts) .
4) Releves in 1st, 2nd, 4th and 5th position (8 counts each position, ending with balance in
sous-sous for 8 counts).
5) Calf stretch (hold 10 seconds on each calf).
6) Roll out each foot with tennis ball once again (8-16 counts each foot).
Pointe Routine (Barre Work)
Now that our feet are nice and warm, we’re ready to grab our pointe shoes and get started. The things you will need for this routine are:
– Your pointe shoes (of course)
– A surface to act as a “barre”
1) Stretch/Push over pointe shoe box (8 counts each foot with feet in parallel).
2) Eleves with feet in parallel (8 counts).
3) Releves in 1st, 2nd, 4th and 5th position (8 counts each, balance in sous-sous).
4) ADVANCED: Releves in coupe (8 counts each foot).
5) Bourrées (16 counts).
From this point (no pun intended), you can do your own thing and practice other moves such as turns, center work, ect., or you can stop the routine here, remove your pointe shoes and start the cool down.
Cool Down Routine:
1) Roll out each foot with a tennis ball (8-16 counts).
2) Point and flex each foot towards the ground (8 counts each foot, no theraband necessary).
3) Massage the arches of each foot for 10 seconds.
4) Calf stretch (10 seconds each leg).
Thanks so much for hanging out with me and the rest of the From the Top team on this lovely Friday! I hope you enjoy this pointe routine and as always, I wish you all the best on your ever growing dance journey. Have a wonderful weekend and remember…