#LetUsLessonPlanForYou: A Spiral Layout With Some Leg-Strengthening Exercises, Too

Broadway Dance Center faculty member Nijawwon Matthews teaches multiple variations on this contemporary turn, so students can adjust the movement to suit their strength and flexibility. In the beginner version, the working leg stays on the floor, allowing dancers to focus on spiraling the torso. In the advanced version, the working leg is lifted and the supporting foot is in relevé. To master a turn like this one, dancers will need wobble-free balance. Strong ankles support solid, beautiful lines and protect dancers while they’re moving, whether through quick direction changes, landing from leaps, turning or balancing on pointe.

Here are some ankle-strengtheners that you can add to your routine:

Four-Way Resistance-Band Workout

These exercises strengthen stabilizing muscles all the way around the lower legs. Start with 10 reps of each variation.

Exercise 1

1. The basic pointe-and-flex: Sitting on the floor with legs straight out in front, loop the band around one flexed foot at a time so you can focus on pressing sequentially and slowly through ankle, ball, toe, then back through toe, ball, ankle. Keep your working heel on the ground.

Exercise 1 Exercise 2

2. Cross the right ankle over the left knee, making a figure-four shape. Wrap the band around the right toes and use two hands to hold the ends of the band behind your back at your left hip. Pointe and flex slowly, avoiding winging or sickling the foot. Switch legs and hold the band at your right hip.

  Exercise 2       Exercise 3

3. Supination, or sickling: Use one foot as an anchor to supinate the foot with resistance. With legs extended, wrap the band around your right toes. Cross your left foot over your right, allowing the left knee to bend as necessary to use the left foot to pull both sides of the resistance band out to the right, so your right foot pronates open. With a relaxed foot position, pull the right foot laterally against the band to supinate, then resist as you slowly pronate. Switch legs.

Exercise 3

4. Change the direction of the band’s resistance for pronation, or winging. Set up the same exercise, but with legs side-by-side. Wrap the band around the right toes. Use your left foot to hook both sides of the band and pull it inward so you can position legs side-by-side and the band is pulling the right foot to a supinated position. Pull against the band to pronate, and then slowly return to the supinated position.

          Photos by Emily Giacalone Don't miss a single issue of Dance Teacher.

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