Difference between revisions of "Tell if You Are Ready to Go on Pointe"
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=== Making Sure Your Body Is Ready === | === Making Sure Your Body Is Ready === | ||
| − | #Make sure you’re old enough. Experts argue that it’s unsafe to begin dancing in pointe shoes before 11 or 12 years of age, because the bones in the foot are still hardening when you’re young.<ref>http://www.dancespirit.com/2013/03/am-i-ready-for-pointe/</ref> Dancing en pointe at a young age, before your bones are strong enough to support your weight, could result in permanent injury to your feet. | + | #Make sure you’re old enough. Experts argue that it’s unsafe to begin dancing in pointe shoes before 11 or 12 years of age, because the bones in the foot are still hardening when you’re young.<ref name="rf1">http://www.dancespirit.com/2013/03/am-i-ready-for-pointe/</ref> Dancing en pointe at a young age, before your bones are strong enough to support your weight, could result in permanent injury to your feet. |
| − | #Take at least two years of prior ballet instructions.<ref>http://www.danceadvantage.net/pointe-readiness/</ref> Though some students may be asked to wait longer, especially if they are not old enough, nobody should be considered for work on pointe until they have received, at minimum, two years of instruction in the fundamentals of ballet. | + | #Take at least two years of prior ballet instructions.<ref name="rf2">http://www.danceadvantage.net/pointe-readiness/</ref> Though some students may be asked to wait longer, especially if they are not old enough, nobody should be considered for work on pointe until they have received, at minimum, two years of instruction in the fundamentals of ballet. |
#*This doesn’t mean that you took one ballet class a month for two years, and are now ready to go on pointe. You need regular, rigorous training to prepare for pointe shoes. | #*This doesn’t mean that you took one ballet class a month for two years, and are now ready to go on pointe. You need regular, rigorous training to prepare for pointe shoes. | ||
#*You should have consistently received at least 3-5 hours of training per week for the two years of prior instruction. | #*You should have consistently received at least 3-5 hours of training per week for the two years of prior instruction. | ||
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#*Ankle flexibility | #*Ankle flexibility | ||
#*High arch on the instep of the foot | #*High arch on the instep of the foot | ||
| − | #Make sure you are at a healthy weight. Because all of your body weight is distributed across your toes when you dance en pointe, instructors might hesitate to recommend you for pointe work if they worry your toes will not be able to handle the amount of weight you will be asking them to support.<ref>https://apricot.wordpress.com/2010/08/25/adult-ballet-dancing-ballet-and-being-overweight/</ref> Calculate your Body Mass Index (BMI) to make sure you fall within a healthy weight category before attempting pointe.<ref>http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm</ref> | + | #Make sure you are at a healthy weight. Because all of your body weight is distributed across your toes when you dance en pointe, instructors might hesitate to recommend you for pointe work if they worry your toes will not be able to handle the amount of weight you will be asking them to support.<ref name="rf3">https://apricot.wordpress.com/2010/08/25/adult-ballet-dancing-ballet-and-being-overweight/</ref> Calculate your Body Mass Index (BMI) to make sure you fall within a healthy weight category before attempting pointe.<ref name="rf4">http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm</ref> |
#Check if you have a strong, straight core and upright pelvis when dancing. Have a teacher or parent evaluate you, or take a video recording of yourself dancing. It will be difficult to evaluate yourself in a mirror because craning your neck to watch your reflection might have a negative impact on your posture. | #Check if you have a strong, straight core and upright pelvis when dancing. Have a teacher or parent evaluate you, or take a video recording of yourself dancing. It will be difficult to evaluate yourself in a mirror because craning your neck to watch your reflection might have a negative impact on your posture. | ||
#*Your back muscles and lower abdominal muscles should be engaged in holding the trunk of your body straight. | #*Your back muscles and lower abdominal muscles should be engaged in holding the trunk of your body straight. | ||
#*You shouldn’t sink down into your pelvis or hip bone when placing weight on one leg. | #*You shouldn’t sink down into your pelvis or hip bone when placing weight on one leg. | ||
| − | #See if you can do 16 relevés in a row in demi-pointe.<ref>http://www.ortho.wustl.edu/content/Patient-Care/3496/SERVICES/Physical-Medicine-and-Rehabilitation/Performing-Arts-Program/Criteria-for-Pointe-Work.aspx</ref> Demi-pointe, also known as half-pointe, is when you balance on the balls of your foot rather than the toes of your foot.<ref>http://dance.about.com/od/balletterms/g/Demi_Pointe.htm</ref> If you cannot perform 16 relevés in a row on demi-pointe from center, your muscles are not yet strong enough to go en pointe. | + | #See if you can do 16 relevés in a row in demi-pointe.<ref name="rf5">http://www.ortho.wustl.edu/content/Patient-Care/3496/SERVICES/Physical-Medicine-and-Rehabilitation/Performing-Arts-Program/Criteria-for-Pointe-Work.aspx</ref> Demi-pointe, also known as half-pointe, is when you balance on the balls of your foot rather than the toes of your foot.<ref name="rf6">http://dance.about.com/od/balletterms/g/Demi_Pointe.htm</ref> If you cannot perform 16 relevés in a row on demi-pointe from center, your muscles are not yet strong enough to go en pointe. |
| − | #*Stand at a bar or other flat surface (like a table) to support yourself if you lose your balance.<ref>https://www.youtube.com/watch?v=kF7p6irju1Q</ref> | + | #*Stand at a bar or other flat surface (like a table) to support yourself if you lose your balance.<ref name="rf7">https://www.youtube.com/watch?v=kF7p6irju1Q</ref> |
| − | #*The releve can be performed from any position, first through fifth.<ref>http://takelessons.com/blog/wp-content/uploads/2014/06/ballet-positions-3.jpg</ref> | + | #*The releve can be performed from any position, first through fifth.<ref name="rf8">http://takelessons.com/blog/wp-content/uploads/2014/06/ballet-positions-3.jpg</ref> |
#*Roll up onto the balls of your feet and hold that position for a few seconds. | #*Roll up onto the balls of your feet and hold that position for a few seconds. | ||
#*Keep your weight centered over first three toes. Don't let your weight shift so you're balancing on your little toes. | #*Keep your weight centered over first three toes. Don't let your weight shift so you're balancing on your little toes. | ||
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#*Roll back down until you're flat-footed. | #*Roll back down until you're flat-footed. | ||
#*Repeat 16 times. | #*Repeat 16 times. | ||
| − | #Be able to maintain correct turnout while dancing on flat foot or demi-pointe.<ref | + | #Be able to maintain correct turnout while dancing on flat foot or demi-pointe.<ref name="rf5" /> If you can’t maintain correct turnout normally, you will have a lot of trouble maintaining it en pointe, because it’s more difficult to maintain turnout then. Your foot should stay in line with your kneecap and hip joint, with your ball of your big toe acting as the balancing pointe for your body weight. You should maintain straight knees and keep your heels forward to avoid sickling.<ref name="rf9">http://ballethub.com/sickling-ballet-what-why-how-to-avoid-it/</ref> |
| − | #Ask your teacher to assess your foot and ankle strength. Although there are general rules of thumb, ballet instructors are more and more relying on individual assessment of students’ feet and ankles to determine whether or not they are ready for pointe work.<ref>http://www.theballetblog.com/article/how-do-you-tell-when-someone-is-ready-for-pointe-work/</ref> Either the instructor or a physical therapist recommended by your instructor will know what to look for in evaluating your body. If you think you meet the other benchmarks and are ready to begin pointe work, ask your instructor for an evaluation. | + | #Ask your teacher to assess your foot and ankle strength. Although there are general rules of thumb, ballet instructors are more and more relying on individual assessment of students’ feet and ankles to determine whether or not they are ready for pointe work.<ref name="rf10">http://www.theballetblog.com/article/how-do-you-tell-when-someone-is-ready-for-pointe-work/</ref> Either the instructor or a physical therapist recommended by your instructor will know what to look for in evaluating your body. If you think you meet the other benchmarks and are ready to begin pointe work, ask your instructor for an evaluation. |
=== Building Strength and Technique === | === Building Strength and Technique === | ||
| − | #Build ankle strength.<ref>http://www.active.com/fitness/Articles/12_Ways_to_Build_Ankle_Strength_for_Top_Performance.htm?cmp=23-69</ref> There are many exercises you can do outside of ballet steps that will build up ankle strength to ensure you’re performing technical steps safely. | + | #Build ankle strength.<ref name="rf11">http://www.active.com/fitness/Articles/12_Ways_to_Build_Ankle_Strength_for_Top_Performance.htm?cmp=23-69</ref> There are many exercises you can do outside of ballet steps that will build up ankle strength to ensure you’re performing technical steps safely. |
#*Play balance and catch: standing on one leg, throw a ball back and forth with a partner. The heavier the ball, the better the workout will be for your ankle. Have your partner throw it all around your center — above you, to your right and left, etc. — to further force your balance to shift. | #*Play balance and catch: standing on one leg, throw a ball back and forth with a partner. The heavier the ball, the better the workout will be for your ankle. Have your partner throw it all around your center — above you, to your right and left, etc. — to further force your balance to shift. | ||
#*One-legged squats: Extend one leg in front of you, then do ten half squats. Swing the leg out to the side and do 10 more half squats. Swing the leg behind you, and do ten more half squats. (Adjust reps up or down based on comfort level.) | #*One-legged squats: Extend one leg in front of you, then do ten half squats. Swing the leg out to the side and do 10 more half squats. Swing the leg behind you, and do ten more half squats. (Adjust reps up or down based on comfort level.) | ||
| − | #Exercise with a Theraband. A Theraband is an elastic resistance band that can be used for both strength and flexibility training.<ref>http://www.thera-band.com/</ref> Do the following exercise for 10 to 20 reps, or as much as you can. | + | #Exercise with a Theraband. A Theraband is an elastic resistance band that can be used for both strength and flexibility training.<ref name="rf12">http://www.thera-band.com/</ref> Do the following exercise for 10 to 20 reps, or as much as you can. |
#*Sit straight-backed on the floor with legs extended in front of you. | #*Sit straight-backed on the floor with legs extended in front of you. | ||
#*Loop the Theraband around the ball of your foot and pull backward to create tension. | #*Loop the Theraband around the ball of your foot and pull backward to create tension. | ||
#*In a slow, controlled motion, point and flex your toes, making sure your feet do not sickle. | #*In a slow, controlled motion, point and flex your toes, making sure your feet do not sickle. | ||
| − | #Practice metatarsal doming.<ref>https://www.youtube.com/watch?v=GY-mJjXmeIc</ref> Metatarsal doming exercises strengthen the small, intrinsic muscles in the foot that you don’t think about on a day-to-day basis, but which are very important for proper technique. | + | #Practice metatarsal doming.<ref name="rf13">https://www.youtube.com/watch?v=GY-mJjXmeIc</ref> Metatarsal doming exercises strengthen the small, intrinsic muscles in the foot that you don’t think about on a day-to-day basis, but which are very important for proper technique. |
#*In a standing position, tighten your toes to provide a stable base for your foot. | #*In a standing position, tighten your toes to provide a stable base for your foot. | ||
#*Pull your foot back, arching your instep as far as possible. | #*Pull your foot back, arching your instep as far as possible. | ||
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#*Do 16 relevés in the center in a row. | #*Do 16 relevés in the center in a row. | ||
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== Tips == | == Tips == | ||
