Thera Bands
One of the most best ways to strengthen your feet is using a Thera-Band. Thera-Bands are rubber bands that come in different colors and levels as you could see in the picture on the right hand side. The easiest color to start with is tan and after working extra, extra hard you can work you're way up to the gold!
Arch Improvement
This will help you improve your arches and strengthen your feet especially for pointe work!
What you need: socks/tights, ballet shoes (optional), tennis ball, theraband, lotion, music (optional)
Stretching Prep:
- apply lotion to feet
- put on socks/tights
- put on ballet shoes (optional)
Warm Up:
-releves
- plies
(do in all positions)
Times to do Warm Up:
- Fairly good arch, just strengthening (10-20 times)
- Normal arch, some improvement (30-40 times)
- Flatfooted arch, needs overall improvement (50-60+ times)
Tip: always press down!
Exercises:
- plié, rise to demi pointe, releve, down
- roll onto ball of foot, push over, lower down
- releve switches
- press, pointe, over
- flex, pointe (sitting on floor)
Theraband Exercises:
- flex (don't pointe)
- flex, pointe
Cool Down:
_ roll out feet with tennis ball
- drink water
Tip: Listen to music while doing stretch prep, warm, up, exercises, theraband work, and cooling down!
What you need: socks/tights, ballet shoes (optional), tennis ball, theraband, lotion, music (optional)
Stretching Prep:
- apply lotion to feet
- put on socks/tights
- put on ballet shoes (optional)
Warm Up:
-releves
- plies
(do in all positions)
Times to do Warm Up:
- Fairly good arch, just strengthening (10-20 times)
- Normal arch, some improvement (30-40 times)
- Flatfooted arch, needs overall improvement (50-60+ times)
Tip: always press down!
Exercises:
- plié, rise to demi pointe, releve, down
- roll onto ball of foot, push over, lower down
- releve switches
- press, pointe, over
- flex, pointe (sitting on floor)
Theraband Exercises:
- flex (don't pointe)
- flex, pointe
Cool Down:
_ roll out feet with tennis ball
- drink water
Tip: Listen to music while doing stretch prep, warm, up, exercises, theraband work, and cooling down!