REMEMBER TO DO THESE REGULARLY!
Saturday. 8.28.04 6:57 pm
1. releves and eleves in each position (first, second, fifth, then on one foot, parallel, turned in) make sure to switch feet! and do them as slow as possible. and go to your fullest releve
2. rolling your arch with a tennis ball. stand while doing this one, and make sure your holding onto something. do these slowly!! and switch feet. do these parallel and w/ foot turned out
3. stand on a chair holding on to something. put the ball of your foot on the edge so ur heel is off the chair and do slow releves and eleves from that poistion.switch feet!
4. sit down and sit up nice and tall. bend your knees have a piece of cloth in front of your toes then pick up the cloth while scrunching your toes and release it slowly with each toe. (like using your hands to pick up he cloth)
5. write the alphabet with each foot.. first name with one foot and last with the other. switch! dont let your foot off the ground.
6.sit up back straight and knees bent. with foot pointed slowly move your legs out in front of you keeping your foot on the floor. hold this and try to push it a little. then repeat
7.stand flat on the floor with the weight over toeballs and heels. Then try to "lift" the middlepart of the foot. Scrunch your toes back towards the heels by lifting the arch, while gripping the floor with your toes. Will strenghten your feet and lift the arch. Remember to stretch after.
8.sitting on the floor w/ your legs bent in front of you lift all of your toes off the ground and from pinky toe to big toe roll through one at a time. This one is hard.oh! be sure to not let your foot come off the ground! Its kinda like playing the piano w/ your toes!:)
9.heh..this one may be helpful to some...but try massaging your feet. Massage them at the ball, in between your toes(heehee), on your arch, and on your achilles. If you do this before dancing, it feels REALLY good!
10.point your foot (arch part) and flex your toes, hold, then-point your toes(you almost have to scrunch them up) and flex your foot, hold.
repeat 30 times on each foot. it really stretches your instep-i guess you could do it with a theraband as well.
you have to have quite good coordination for it though!
11. Ankle circles- 20 clockwise and anti-clockwise
12.Rises in parallel (add more pressure)
13.Pick up marbles off the floor with your feet
14.when doing a tondue (whever, front, side, back) focus on not only pointing your foot, but actually pushing against the floor right before pointing, so rather than go directly from being flexed to pointed, you work your foot through releve
15.work at pointing your toes when doing all sorts of jumps, mostly just by practicing then jumps and getting used to the feel of having your feet completely pointed.
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