Even after years of pointework, ankle strengthening never stops. Freshen up your warm-up routine with these three daily exercises from Leigh Heflin Ponniah, MA, MSc, from the Harkness Center for Dance Injuries of the New York University Langone Medical Center. Although the movements are subtle, "these work on building stamina in the ankle and supporting muscles," she says. Each should be done barefoot or in ballet slippers.


Calf Raise with Tennis Ball

1. Stand in parallel with a tennis ball between your ankles, just underneath the medial malleolus—the bony bump on the inside of the ankle.
2. Rise to relevé while squeezing the tennis ball in place and keeping the alignment of the legs.
3. Lower and repeat 20 times.

What it does: This strengthens the calf muscles (gastrocnemius and soleus), as well as the muscles of the inner thighs and ankles that help with stability.


Hannah FosterPhoto by Nathan Sayers for Pointe

Heel Walks
1. Walk on your heels with straight legs and all 10 toes off the ground.
2. Continue moving around the studio like this for 30 to 60 seconds.

What it does: The walks build strength in the tibialis anterior, located in the shin. It also helps counteract overly dominant calves, which are often seen in dancers.

Romberg Balance
1. Stand facing the barre and lift the left foot off the ground without letting it touch the right leg. Close your eyes and remove your hands from the barre.
2. Balance for 30 to 60 seconds, and repeat on the opposite leg.
3. As you gain stability balancing barefoot, you can progress to doing this in pointe shoes (while standing on flat) for more of a challenge.

What it does: This improves proprioception, the sense of your position in space. According to Ponniah, this plays a major role in ankle stability and overall body awareness when you're dancing.

Ballet Training
Hortense Millet-Maurin (third from left) and her classmates perform August Bournonville's La Conservatoire. Svetlana Loboff, Courtesy POB.

As a little girl, Hortense Millet-Maurin fell in love with the wide spiral staircase that dominates the center of the Paris Opéra Ballet School. Today, as a focused 15-year-old POB student, she and her classmate Vincent Vivet navigate the school's spacious architecture on a daily basis. In a hallway strewn with foam rollers and tennis balls, their faces are laced with concentration as they prepare alongside their peers for afternoon ballet class. Color-coded uniforms reflect Vivet's and Millet-Maurin's third division; with only two advanced divisions remaining, they are increasingly close to realizing their professional aspirations: joining the Paris Opéra Ballet. Pointe spoke with these two young dancers to see what it's like studying inside the world's oldest ballet academy.

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Sponsored by Ballet Arizona
Tzu Chia Huang, Courtesy Ballet Arizona

These days, ballet dancers are asked to do more than they ever have—whether that's tackling versatile rep, taking on intense cross-training regimens or managing everything from their Instagram pages to their summer layoff gigs.

Without proper training, these demands can take a toll on both the mind and the body. But students can start preparing for them early—with the right summer intensive program.

The School of Ballet Arizona's summer intensive takes a well-rounded approach to training—not just focusing on technique and facility but nurturing overall dancer growth. "You cannot make a dancer just by screaming at them like they used to," says master ballet teacher Roberto Muñoz, who guests at the program every summer. "You have to take care of the person as well."

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Emily Giacalone, modeled by Elizabeth Steele of The School at Steps.

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Courtesy School of Pennsylvania Ballet

While many of us are deep in Nutcracker duties, The School of Pennsylvania Ballet director James Payne has been looking further ahead, finalizing preparations for the school's summer intensive programs. In January, he and his staff will embark on a 24-city audition tour to scour the country for the best young dancers, deciding whether or not to offer them a spot—maybe even a scholarship—in the school's rigorous 5-week intensive focused on high-caliber ballet instruction. Though he'll be evaluating aspirants, he urges that as a student, you should be equally selective in choosing programs that could galvanize your training—and possibly even your career.

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