Dance Anatomy & Kinesiology

346

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle groups: A-F dorsiflexors and foot inverters

Muscles emphasized: Tibialis anterior

Joint movement: A-F dorsiflexion with inversion

E. Sitting big toe up and in

(Elastic band)

Variation 2

Sit with one leg outstretched and

the other leg bent and supported

by the arms. Loop the band under

the arch of the outstretched leg

and over the toes of the bent leg.

Bend the knee enough to make

the band taut. Then flex the foot

(leading with the great toe), pause,

and slowly return to the starting

position.

(Focus on bringing the great toe

both up and in so that inversion is

combined with dorsiflexion of the

foot.)

Variation 1: Sitting dorsiflexion—

Dorsiflex the foot in a neutral

position rather than leading with

the big toe to emphasize general

strengthening of the dorsiflexors.

Variation 2: Sitting little toe up

and in—Dorsiflex the foot, leading

with the little toe to emphasize

the extensor digitorum longus and

peroneus tertius.

Variation 3: Perform any of these

exercises facing the end of the

Pilates Cadillac with one foot in the

strap that has a spring attached at

the low end of the Cadillac.

1. Bring the heel of the bent leg
   closer to the buttocks so that
   the band is tauter.


2. Use a heavier band.

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