Dance Anatomy & Kinesiology

351

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle group: A-F plantar flexors
Muscles emphasized: Stirrup muscles/A-F proprioception

Joint movement: A-F plantar flexion

N. Ankle disk relevé
(Ankle disk)

Stand with both feet on the disk

and the ball of the foot positioned

toward the middle of the disk so

that on relevé the disk is balanced

with no edge touching the ground.

Start with the heels dropped and

the back edge of the disk touching

the ground. Slowly rise on the ball

of the foot, and hold this position

for 4 counts. Then smoothly lower

to the starting position. Use one

hand on a barre or wall to aid with

balance if needed.

(Keep the body weight centered

between the first and second toes,

and focus on using the stirrup

muscles to help raise to a full

demi-pointe position.)

1. Perform with minimal or no use
   of the hand for balance.


2. Perform with eyes closed.


3. Perform on one leg at a time.

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