Teaching Tips

3 Basic TheraBand Exercises to Increase Turnout and Strengthen Feet

For Feet Strengthening...


This four-way resistance-band workout strengthens stabilizing muscles all the way around the lower legs. Start with 10 reps of each variation.

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.


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.


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.


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.



For Turnout...

Photo by Emily Giacalone

1. Tie a TheraBand around your mid-calves (start with a low-resistance band like red or green and increase over time as it gets easier).

2. Keep your feet in parallel with your knees slightly bent.

3. Walk sideways (step, together, step, together) across the length of the studio. Repeat in the opposite direction.


To understand turnout better, plus an added stretch...

James Harren of Pilates Houston and Houston Ballet uses the frog movement to help students understand the effect turnout has on pelvic alignment, and to stretch the glutes, abdominals and inner thighs. This move, known as "The Frog," is traditionally done on the reformer, but it can be conducted on the floor with a TheraBand.



1.
Lie flat on your back and bend the knees in toward the chest. Keep the heels together and the toes a few spaces apart. The base of the spine should be in contact with the floor.



2. Place the exercise band across the balls of the feet; grip it near the knees.
Keep the head down (this will mimic the proper spinal placement needed for executing pliés correctly) and use the abs to curl the upper body off the floor. The chest and shoulders should remain wide. Release tension on the band if tugging is felt. Do not tuck the pelvis or let the tailbone roll up.

3. Inhale; extend the legs toward the ceiling. Flex the feet, like a plié in first position. Starting at 90 degrees (i.e., perpendicular to the floor), progressively bend the legs down into a diamond shape. Do not drop the knees, or push the stretching limit. Go as far as possible without losing pelvic position or changing turnout.

4. Exhale; return to starting position. Do six to eight extensions.

Studio Owners
Courtesy Tonawanda Dance Arts

If you're considering starting a summer program this year, you're likely not alone. Summer camp and class options are a tried-and-true method for paying your overhead costs past June—and, done well, could be a vehicle for making up for lost 2020 profits.

Plus, they might take on extra appeal for your studio families this year. Those struggling financially due to the pandemic will be in search of an affordable local programming option rather than an expensive, out-of-town intensive. And with summer travel still likely in question this spring as July and August plans are being made, your studio's local summer training option remains a safe bet.

The keys to profitable summer programming? Figuring out what type of structure will appeal most to your studio clientele, keeping start-up costs low—and, ideally, converting new summer students into new year-round students.

Keep reading... Show less
Dancer Diary
Claire, McAdams, courtesy Houston Ballet

Former Houston Ballet dancer Chun Wai Chan has always been destined for New York City Ballet.

While competing at Prix de Lausanne in 2010, he was offered summer program scholarships at both the School of American Ballet and Houston Ballet. However, because two of the competition's winners that year were Houston Ballet's Aaron Sharratt and Liao Xiang, dancers Chan idolized, he turned down SAB. He joined Houston Ballet II in 2010, the main company's corps de ballet in 2012, and was promoted to principal in 2017. Oozing confidence and technical prowess, Chan was a Houston favorite, and even landed himself a spot on Dance Magazine's "25 to Watch."

Keep reading... Show less
Music
Mary Mallaney/USC Glorya Kaufman School of Dance, courtesy Osato

In most classes, dancers are encouraged to count the music, and dance with it—emphasizing accents and letting the rhythm of a song guide them.

But Marissa Osato likes to give her students an unexpected challenge: to resist hitting the beats.

In her contemporary class at EDGE Performing Arts Center in Los Angeles (which is now closed, until they find a new space), she would often play heavy trap music. She'd encourage her students to find the contrast by moving in slow, fluid, circular patterns, daring them to explore the unobvious interpretation of the steady rhythms.

Keep reading... Show less

Get Dance Business Weekly in your inbox

Sign Up Used in accordance with our Privacy Policy.