SIMPLE EXERCISES FOR IMPROVING ANKLE STRENGTH FOR DANCING
According to one recent study conducted in the United States, the most common form of injury that most dancers faced was at the ankles. No matter what type of dance you perform be it hip-hop, salsa, or ballroom dancing, ankles are the ones that need a lot of strengthening even when you are performing for years. Even when you are performing gymnastics or any type of fitness regime ankles will be prone to injury.
In this article Dance studio, Dubai which is one of the leading dance academies in Dubai has compiled a list of exercises and activities that will help you improve your ankle strength and stability with time. Read the entire article until the end to know all the exercises.
Rises in the first parallel
Begin at the barre with your feet together and flat in parallel. Hold on to the barre as you slowly rise onto the demi-pointe. (Perform this exercise at a slower pace than you would if you were just doing rises in class.) Take note of your ankle stability as you transition from flat to demi. If you experience wobbling while moving through demi, try to keep it to a minimum and concentrate on making the transition as smooth as possible. Hold this position and count to 5 when you reach the demi-pointe. Then lower, again gradually progressing from demi to flat and minimizing any wobbling during the transition. Perform this exercise minimum of 10 times to get maximum benefits and results.
At Dance Studio Dubai which has been consistently ranked among the best dance studios in Dubai, such gentle warm-up exercises are always preferred before the dance class begins. When you perform this exercise and when you feel like you have mastered a smooth transition in this exercise, try taking your hands off the barre at demi and counting to 5 without holding onto the barre. If you have progressed to this level, you should be able to maintain the demi-pointe position without wobbling or collapsing at the ankle.
Controlled Lunges
Place one foot in front of the other in a parallel position, some distance apart. Place your hands on your hips. Slowly bend both knees into a deep lunge while maintaining a straight back and core muscles engaged. As you bend your knees, try to keep your ankle on the front foot stable, as this foot is likely to wobble and shake as you shift more weight onto it. Hold the lunge while counting to five. Return to straight legs gradually. Switch legs and repeat the slow lunge. Repeat this exercise 5 times on each leg, alternating. This exercise can also be done with your front foot on a wobble board. This exercise is also a great strength training exercise so if you have started attending dance classes in Dubai for weight loss performing lunges as part of stretching and ankle strengthening will also give you strength to the overall body.
Fondu and Rise in Slow Passé
Begin at the barre, feet parallel and one foot pointed in a low Passe position. Maintaining a straight back and a forward gaze, fondu the supporting leg slowly and hold this position while counting to five. Keep the ankle stable throughout the transition. Return to a straight leg slowly and continue up onto the demi-pointe. Hold this position for five counts, and then slowly return to your starting position. You can add multiple advancement options to make this exercise even more strengthening and challenging. This exercise can be performed on a wobble board for the advanced option and you can perform up to 5-6 repetitions of this exercise.
Point and Flex With a Theraband
Choose a Theraband that is appropriate for your level for this exercise. If you’ve never used a Theraband before, start with the lightest strength for the least resistance. The greater your strength, the greater the resistance against your foot and the more difficult the exercise.
Begin by hooking the Theraband beneath the ball of your feet and between your toes while your foot is flexed. From this flexed position, move to a pointed-toe position while pulling firmly against your foot with the Theraband. Slowly make your way through this transition, focusing on keeping your ankle completely stable. If you’ve never done this exercise before, your ankle joint will probably move slightly from side to side as you slowly move from flexed to pointed toe – this is normal. Simply try to improve each time you do the exercise until you can keep your ankle completely stable. Keep repeating this exercise 15 times on each foot and increase the level of the band that you use as you progress. When you attend dance lessons in Dubai at a dance studio you easily get multiple thera bands to improve your performance.
Rise In First Position
Place your feet in the first position while remaining at the barre. Repeat the previous exercise, slowly rising to demi and holding for 5 counts before slowly lowering back down. Again, try to keep the transition as smooth as possible. Perform this exercise 10 times in a row to get the best results. This exercise can also be done without holding the barre.
The rise in Second Position
Perform the repetition of the above exercise in the second position of your feet. As you do each repetition in this position you will get better ankle stability and improved strength. The second position offers increased resistance which is why when first you start with the first position and then gradually begin diverting toward the second position.
Concluding Lines
By following the above-mentioned exercises you will easily be able to improve your ankle strength for dancing and for any other physical activity you may be performing. If you are a beginner, then joining one of the best dance studios in Dubai will be a great starting point for you to have an overall good performance.
