Exercises for Foot/Ankle Strength

[Seth]

(with a nod to Samina)

Unfortunately, I am bound by my employment contract not to divulge any direct techniques here, but I can offer suggestions on how to find out. ;)

First and foremost, ask your teacher for some, heh heh. Sounds obvious, I know.

Second, look at Rise & Fall as a great way to exercise your feet and ankles.

Third, stop using your thighs for everything, lol. (I only say this because I wasted years doing it. ;) ) Calves and ankles are the better muscle groups to use for ballroom. If you don't understand what I mean, ask your teacher. If they don't know or you don't currently take lessons anywhere, start experimenting and see what you come up with.

Other than these small hints, I will leave the primary discussion up to those who are not restricted on what they can openly divulge.

[Chris Stratton]

Yeah, basically foot rise eventually until just the pads of the toes are on the floor (pads not the ends, which would be pointe). In some other dance forms they'll stand on the stairs or a phone book so they can lower the ankle below flat, too. These would require something to hang onto for stability, though simple rise from flat to ball of foot probably won't in the long run.

Really important with this kind of thing not to do too many repetitions, and only to do it every few days so there's some recovery time. And only to feet that are already warmed up from moving.

On ankles, another Elizabeth might chime in with a better decription, but theres something called a teterboard that's supposed to be good for developing the strength to control heels. Basically it's a disc of plywood with something domed like a big PVC pipe end cap on the bottom, so it can rock side to side, you get on and try to balance it.

[tangotime]

One of the best exercises ( where poss. ) and pro footballers did this-- running in sand at the beach

[samina]

Running in sand sounds very inspiring...anybody up for a jag to miami? ;)

At my last comp, in boston, I came into the ballroom while a standard event was in process and one couple (the eventual winner) was floating by with their foxtrot. It was as if the lead was floating...flying...just perfectly suspended in the air with horizontal flight.

As I examined further, I saw that he was quite a small man. But the height he was acheiving on his foot rise was extraordinary. Looked almost like being en pointe.

He inspired me so much to go work all the more on my foot strength. It was just so beautiful...

[elisedance]

At my last comp, in boston, I came into the ballroom while a standard event was in process and one couple (the eventual winner) was floating by with their foxtrot. It was as if the lead was floating...flying...just perfectly suspended in the air with horizontal flight.



shouldn't do DF without glasses any more - I read "you came into the bathroom while a standard event was in progress and one couple (the eventual winner) was floating by with their foxtrot" :shock:

[JANATHOME]

I never knew what they were called but my gym has these “teeterboards” and they are the best little contraption in the world! Not only great as a foot and ankle exercise but it really teaches you about your posture where your weight and balance is. I do my left and right positive side actions while on this thing and have learned a great deal about how to rotate my body around my spine. I have been trying to gain a better understanding in smooth that arm styling has got to be in relationship to what your body is doing and not an independent action. You simply cannot create an independent arm action on this “thing” without falling off. A very cool piece of equipment indeed. (The website my gym uses to buy these is called Fitter1)

[Josh]

Running in sand sounds very inspiring...anybody up for a jag to miami? ;)

Drive down sam, and pick me up on the way... :-)

Reminds me of this post I made a while ago:

http://www.dance-forums.com/showpost.php?p=321448&postcount=1

As for strenghtening exercises, just simulating a foot closure works well, and as for how far to go, I go as far as my foot will allow while still keeping my inner ankles/legs/thighs closed, as they should be for any foot closure (IOW, without letting the weight roll to the outside of the foot). Go as high as you can go, even if you may not rise quite as high in an actual dance situation--it will only make the balance easier for lower amounts of rise, and will make your feet stronger.

[lcdancesport]

I definitely need some tips for stronger ankles and feet.

As for ankle exercises for stretching, do your ABCs! Just take a seat, extend your leg out, or cross them and draw out the letters of the alphabet with your foot, thinking your toe is the tip of the pen.

[samina]

Drive down sam, and pick me up on the way... :-)

i would in an instant, if my current schedule allowed! :D

Reminds me of this post I made a while ago:

http://www.dance-forums.com/showpost.php?p=321448&postcount=1
ok, now after reading your other post, i'm doubly motivated for a trip to the beach! if it wasn't going to be in the 20s & snowing, would consider a jaunt to the jersey shore for some training. but i know once the weather breaks what i'll be doing in the evenings...

in the meantime... am enjoying waltzgirl's up-8, down-8 exercises at work. people commonly comment at work... "samina, you're so fidgety...lol"
my thought tho -- i stayed still long enuf in this lifetime. time to move body & feet now... every chance i get, lol. :)

[Another Elizabeth]

I never knew what they were called but my gym has these “teeterboards” and they are the best little contraption in the world! Not only great as a foot and ankle exercise but it really teaches you about your posture where your weight and balance is. I do my left and right positive side actions while on this thing and have learned a great deal about how to rotate my body around my spine. I have been trying to gain a better understanding in smooth that arm styling has got to be in relationship to what your body is doing and not an independent action. You simply cannot create an independent arm action on this “thing” without falling off. A very cool piece of equipment indeed. (The website my gym uses to buy these is called Fitter1)

Yes, they are now readily available for sale. I've also heard them called "wobble boards" - I'm not sure which name is more common. I had to make one out of a round piece of wood (I used a cheapo plant stand from Target) and a PVC pipe cap, as Chris described. Of the ones for sale, I think the ones with a hard ball in the center are more versatile than the inflatable ones, but they are both helpful.

When using it to increase ankle strength, a key consideration is to make sure you're using your ankles on it! :doh: That is, try not to rotate it by moving your hips or extending your thighs, but by extending your ankles and toes. Roll it in circles and semicircles. Try standing off-center and rolling it around the edge from there. Try balancing in the center.

[samina]

i checked out that fitter website -- the wobble or balance boards aren't that pricey. may pick one up...

[naturallove]

i checked out that fitter website -- the wobble or balance boards aren't that pricey. may pick one up...

My ankle is quite unstable due to a fall some time ago and it also affects my knee. This article in T-nation is very, very good if you can get past seeing the somewhat scantily clad women on the site:
http://www.t-nation.com/article/most_recent/the_ankle_paradox_building_indestructible_ankles&cr=

[biggestbox]

for me, the best thing is static training. I used to do a lot of lifts and calve raises and could press 2, 3x my weight for a two legged calf rise. This certainly makes you calves much bigger, but doesn't improve control. Now I stand on one leg (high demi point other leg in retire, ) for about 1 min at a time. For me it is much more intense and develops my strength and endurance much much better.

[samina]

i certainly don't need bigger calves...:rolleyes:

[elisedance]

i certainly don't need bigger calves...:rolleyes:

oh. maybe heifers come to mind?

::::::............................................ .....................................:car:

[fascination]

oy...ankles were the flavor of the day today...and getting it wrong one fateful time has made the knee start talking...grrrr