https://www.youtube.com/watch?v=m9gMzFngyxY
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https://www.youtube.com/watch?v=cXv-b2vki6g
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https://pointemagazine.com/ankle-strengtheners-for-dancers/
Calf Raise with Tennis Ball. 1. Stand in parallel with a tennis ball between your ankles, just underneath the medial malleolus—the bony bump on the inside of the ankle. 2. Rise to relevé while squeezing the tennis ball in place and keeping the alignment of the legs. 3.

https://www.youtube.com/watch?v=u_fL-QnLs9M
Hi Dancers! In this video Sarah is going to demonstrate seven exercises you can try at home to help stretch and strengthen your ankles and arches. Please mak

https://theballetdoctor.com/the-best-foot-strengthening-exercises-for-dancers/
Step 1) Stand facing the barre with the feet in parallel position. Step 2) Place a tennis or lacrosse ball in between the ankles. Step 3) Rise up on to demi pointe then lower the feet. Step 4) Repeat. Final thoughts on the Best Foot Strengthening Exercises for Dancers. Instead of looking at foot strengthening as an added chore, think about

https://www.danceinsanity.com/tutorial/exercises-for-strong-ankles-feet/
Exercise #1: Single Foot Press. 2 sets x 15 reps(1 set for each foot) Benefits: Builds ankle stability and improves arch in feet. Tips: 1. Start in a squat position with your back straight. 2. Raise one heel high off the floor and press ball of foot into the floor. 3. Engage the calf above your raised foot. 4.

https://www.zarely.co/blogs/dancers-blog/14-tips-exercises-to-help-you-on-to-your-full-pointe
Stand in parallel 4th position with the band across the front of your front ankle. Keep the lift out of the hips as you move. Keep the shoulders and hips facing front. Plié on the front leg and press the front of that ankle into the band. Shift your weight to the back leg and alternate 8 times. Switch legs and repeat.

https://dancebuddyshop.com/blogs/exercise-recovery-selfcare-tips-dancers/foot-ankle-exercises-to-build-strength-and-stability
Dr. Nina Geromel, Physical Therapist demonstrates 5 exercises & variations using a resistance band to build strength and stability in your feet and ankles. These are excellent exercises for dancers looking to reduce injuries and improve dance movements.

https://dancer-fitness.com/want-to-improve-your-pointe-strengthen-your-ankles-and-feet/
Put your theraband behind the top half of your right foot and hold one end in each hand. First, use the muscles in your arch to go to demi point, keeping the toes flexed. Next, point your toes against the resistance of your theraband. Then, flex the toes, keeping the arch in your foot. Return to your flexed foot position.

https://www.energetiksblog.com.au/blog/2017/12/20/6-simple-exercises-for-improving-ankle-strength
Foot flexed in the Theraband. Slowly point the toe against the Theraband. Repeat this exercise 15 times on each foot. As you progress, you can increase the strength of the Theraband you use. 5. Fondu and Rise in low Passe. Start at the barre, with the feet parallel, one foot pointed in a low Passe position.

https://theballetdoctor.com/foot-strengthening-for-pointe-work/
Step 1) Start facing the barre in second position on demi pointe. Step 2) Rise up on to the platform of the shoe. Step 3) Lower back down to demi pointe. Exercise #4 - Pointing in to a resistance band. Take off the boots and have a seat. This foot strengthening exercise is another brilliant one for activating the intrinsic muscles of the foot

https://www.footloosedancewear.ca/blogs/news/5-exercises-to-improve-ankle-strength
It is also beneficial to do exercises to improve ankle strength so that you can avoid and prevent injury from happening, as ankle and foot injuries are one of the most common injuries for professional dancers. Your ankles and feet do a lot of work - so it's important to keep them in the best shape possible! Here are some of our favorite

https://sportsrehab.ucsf.edu/sites/sportsrehab.ucsf.edu/files/Ankle%20Strengthening%20Protocol.pdf
Sit in a chair with the theraband attached to a stable object Keeping the knee and thigh still, rotate foot out away from the body . Frequency: 3 sets x 15 reps. 1-2 times a day. Goal: Increase ankle strength C. a. l. f. S. t. r. e. t. c. h. Stretch 1: Stand with the ball of the foot against the wall Slowly move body towards the wall until

https://www.joandjax.com/a/blog/why-ankle-strength-matters-for-dancers
Whether you're in pointe shoes, tap shoes, or hip-hop sneakers, ankle strength and agility are critical for dancers. Lateral ankle sprains (where you roll to the outside of your foot) are particularly common amongst dancers. And recovering from an ankle break or sprain (initial R.I.C.E., keeping weight off of the ankle, and physical therapy

https://www.youtube.com/watch?v=N_J-qZeZV_Q
Today we're working our feet, ankles, and arches! These exercises will help improve your foot strength and flexibility for dance. You may want to hold onto a

https://www.modernfootankle.com/resources/foot-care/guides/dancing-without-pain
Toes: From performing en pointe in ballet to bearing weight in contemporary dance, the toes play a vital role in dance styles. They need strength and dexterity to perform these functions effectively. These components together determine the strength, flexibility, and resilience of a dancer's foot, prerequisites for a pain-free dance experience.

https://www.energetiksblog.com.au/blog/2016/9/27/improving-your-pointe
Whilst in the plie position, gradually lift your heels off the ground, rolling up through the intrinsic muscles of the foot and extending to your highest demi-pointe. Keeping the heels as lifted as possible, straighten the knees so you're standing in a turned in first position on demi pointe. Now slowly lower the heels returning to a relaxed

https://www.performancehealth.com/articles/7-resistance-band-exercises-for-dancers
Step your left foot back, and lower into a lunge. Twist your torso over your right leg, and pull your hands farther apart, stretching the band. Return to the starting position and repeat on the opposite side. Do this 5 times on each side. Get your resistance band now!

https://thedancebuzz.com/2011/02/16/thera-bands-for-dancers-part-3-foot-ankle-exercises/
Repeat for the full-length of the band. You can also strengthen your toes by "grab" marbles or other small objects. Toe Flexion** Sit with your foot flexed. Loop the band around your foot with one end under your heel and the other over your toes, pulling the ends towards you, creating resistance. Slowly push with just your toes to a crunched

https://www.hingehealth.com/resources/articles/ankle-strengthening-exercises/
Ankle strengthening exercises become even more critical as you get older and develop normal, age-related changes in ankle strength and stability. "With age, your balance tends to decrease," points out Dr. Payton. "But if you keep your ankles strong, you can stay more confident and steady on your feet for a lot longer."

https://www.youtube.com/watch?v=xS80ZhaDrzA
Dance Foot Exercises & Stretches For Strength, Flexibility, Pain Relief, Flat Feet and Ballet Pointe ♥ Start Your Two Week Free Trail http://www.wellnessplu

https://balletshoesandpointeshoes.blogspot.com/2015/03/the-dance-i-never-danced.html
Fast forward many years later to when I had moved to LA. I had not danced for about 5 years then. I had a child and a job. One day, while walking from the bus stop to our house, I passed a home and from inside the garage I heard someone practicing Flamenco.

https://www.danceinforma.com/2018/03/06/how-can-i-safely-improve-my-arches/
Short foot exercise: Keep the ball of the foot in contact with the floor and the toes long while lifting the arch using the muscles in the midfoot. Try not to grip on the top of the foot or ankle. Learn this exercise in a seated position. Once you improve, you can progress to a parallel standing position, then turned-out position, and finally a

http://rehab49.com/4-way-ankle-theraband-exercises/
Technique: With tension on the Theraband to start with, pull outward against the tension of the band into a position of ankle eversion. This movement is like you're trying to bring the outside of the foot up towards the outside of your shin. You should feel, or even see, the muscles on the outside of your leg contract.