Dance Anatomy & Kinesiology

344

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle group: A-F plantar flexors and MTP flexors

Muscles emphasized: Stirrup muscles and MTP flexors

Joint movement: A-F plantar flexion with MTP flexion

B. Sitting point

(Elastic band)

Variation 2

Sit with one leg outstretched to the

front with the band under the ball

of the foot and the hands pulling

the band taut. Slowly point the

foot, leading with the ball of the

foot and only adding the toes at

the end of the movement. Pause,

and slowly return to the starting

position.

(Focus on using the stirrup

muscles to keep the foot in a

neutral position throughout the

movement and avoid inverting or

everting the foot.)

Variation 1: Perform with the knee

slightly bent and the heel resting

on the ground.

Variation 2: Maintain the plantar-

flexed position throughout the

exercise, and start with the

toes back (metatarsophalangeal

extension) as if on demi-pointe.

Then reach the toes out to be

in line with the metatarsals

(metatarsophalangeal flexion),

pause, and slowly allow the toes

to come back to the starting demi-

pointe position.

1. Pull the band tauter for the
   starting position.


2. Use a heavier band.

TABLE 6.6 Selected Strength Exercises for the Ankle-Foot (continued)