 TOE POINT
Toe Point can make or break the precision/performance/technical aspects
of a soloists or team!
Well developed and articulated feet are the unquestionable mark of a trained
athletic twirler and essential to the proper execution of technique. Using these
three exercises, spend time during each practice working nothing but your feet and ankles.
As you train, remember that a proper toe
point actually originates in the ankle. Toes should be able to move freely while keeping
the ankle in a nice arch. Try these exercises bare-foot first so you can watch how your
ankles and toes work through each movement and to become more aware of the sensation of
your feet both on and off the floor. Once you've mastered the exercises barefoot, try them
in your various performance shoes.
Now, put on some motivating music, but not
too fast-and point those toes!
Three exercises to develop strong ankles
ROLLS
Begin
with feet in parallel first position.
Lift left heel off the floor by rolling up to the ball of the foot (count 1).
Continue lifting heel and rolling through the ball of the foot to rest
in a toe point. Feel it work through the ankle (count 2).
Press back down to the ball of the foot (count 3).
Roll through the ball of the foot to set heel back to parallel first position
(count 4).
Repeat seven times on the left before switching to the right foot. Complete two
to three sets of eight repetitions.
POPS
This exercise passes through the same positions as the roll, only quicker
Begin in parallel first position.
Press through the ball of the foot to "pop" into a toe point raised
two to three inches off the floor (count 1).
Roll down through toes, ball then heel to return to parallel first (count 2).
Feel the work through the ankles, as with the rolls. Be careful not to use the
knees to raise and lower the toe point. Think of pressing into the floor through the ball
of the foot and then popping off the floor into a toe point using the strength of the
ankle. Movement is more forward with the foot than up with the knee.
Repeat seven times on the left before switching to the right foot. Complete two
to three sets of eight repetitions.
PUSH OFF
Sit facing a wall with legs together, extended forward. Press flexed feet
against the wall.
Using ankles, keep legs straight and push off the wall into a toe point,
scooting backwards. Keep arms behind you on the floor.
Execute in both parallel and turned out positions. Complete two to three sets
of eight repetitions.
TIPS & TECHNIQUES
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