The Role of Ballet, Balance & Foot Pilates Exercises

Ballet foot balance exercises are of great importance for ballet dancers as they play a crucial role in developing the strength, stability, and control required for executing various dance movements with precision and grace. Pilates exercises specifically target the muscles in the feet, ankles, and lower legs, helping dancers achieve a solid foundation and improve their overall technique. Listed below are some key reasons why ballet foot balance exercises are essential:

1. Stability and Control: Ballet dancers need exceptional balance and control to perform intricate movements, turns, and jumps. Foot balance exercises help in strengthening the small stabilizing muscles in the feet and ankles, allowing dancers to maintain their balance and execute movements with poise.
2. Injury Prevention: Strong and flexible feet are less susceptible to injuries such as ankle sprains or strains. Calais-Germain & Lamotte (1992) states that the ligament on the medial side of the ankle is larger and stronger than the three ligaments on the lateral side, thus the lateral side is more susceptible to strains and strains, avoiding excessive lateral movements should be avoided. Regular foot balance exercises can improve the dancer’s range of motion, reducing the risk of injuries during rehearsals and performances.
3. Proper Alignment: Ballet requires a strong alignment of the entire body, starting from the feet up. Foot balance exercises promote correct foot alignment, which then influences the alignment of the entire body, leading to better posture and reduced strain on other joints.
4. En Point: Foot Pilates balance exercises are essential for safely preparing the feet for pointe work, reducing the risk of foot-related injuries associated with dancing en pointe.
5. Artistic Expression: Good foot control and articulation allow dancers to convey more emotion and expression through their movements. The feet play a significant role in expressing choreography, and foot balance exercises enhance the dancer’s ability to do so.
6. Core Engagement: Many foot balance exercises require engagement of the core muscles as well. This integration of core strength with foot stability improves overall body coordination and control, leading to a better executed performance.
7. Progression and Skill Development: Ballet is a discipline that demands continual improvement and mastery of skills. Regularly practicing foot balance exercises contributes to a dancer’s ongoing progression, allowing them to refine their technique and expand their repertoire of movements.  Grieg (1994) states the muscles that produce the movements of the foot all arise in the leg below the knee, with the exception of the big calf muscles which arise above the knee and acts on both the knee and the foot. In a well functioning foot, the weight should be placed on 3 points, the heel, big toes and small toes.
8. Post-Injury Rehabilitation: In case of foot or ankle injuries, foot balance exercises may form a crucial part of the rehabilitation process, aiding in the recovery and restoring the dancer’s strength and stability.  The practice of regular Pilates exercises which focus on strength, stability and balance will complement the dancer’s recovery programme.

In conclusion, foot balance exercises are a fundamental aspect of a ballet dancer’s training program. By developing strong, stable, and well-articulated feet, dancers can improve their technique, reduce the risk of injuries, and enhance their ability to express themselves artistically through their movements.

References

Calais-Germain, B. & Lamotte, A. (1992) Anatomy of Movement Exercises. Eastland Press, Seattle. P.202.

Grieg, V (1994) Inside ballet Technique, separating anatomical fact from fiction in the ballet class. Princeton Book Company, New Jersey. P.101.