Preparing for Pointe Work for the First Time

Dancing en pointe is every ballet dancer's dream! Though beautiful, it is challenging and requires dedication and strength. It is therefore essential that when starting on this exciting journey, it is approached with care and safety to avoid injury.

The History of Pointe Shoes - Pointe Magazine

Pre-Pointe Training

When preparing to go en pointe for the first time, the teacher’s role is crucial as there is a lot of preparatory work that teachers should do before students even buy their pointe shoes. A student’s readiness for pointe work is assessed and depends on their growth, physical strength and technical development. On average, students are at least 12+ years old before pointe work is introduced. They should have correctly mastered rising onto demi-pointe with strength and control whilst maintaining turnout and the correct alignment of the torso, legs, ankles and feet.

Before going to get pointe shoes fitted, it is important to prepare the body for dancing en pointe safely through focusing on the following:

1. Building Core Strength

   - A strong core is important for keeping the torso and upper body in a balanced posture, which is essential for correct weight distribution when en pointe.

   - Core exercises, such as a plank, help to increase abdominal strength.

   
   

2. Correct Posture and Alignment

   - The pelvis should be kept neutral with the front of the torso lifted up, ribs kept closed, shoulders lengthened down the back, and length in the back of the neck.

   - Control in the torso and pelvis alignment in various orientation of the body is essential.

   
   

3. Strong Basic Ballet Technique

   - A dancer should have a thorough technique of the basic ballet movements, with correct posture before progressing onto pointe, such as grand pliés, tendus in all positions, rises, relevés, and retirés.

   - Strong allegro work is also fundamental as the strength required to lift the body off the floor is similar when lifting the body up and onto pointe.

   
   

4. Strength of the Feet and Ankles

   - Rises and relevés are the best way to strengthen the feet and ankles before going en pointe. Practice these movements on two feet, and then one foot, with correct posture and alignment at all times. Keep the ankles still, legs fully pulled up and avoid any wobbling!

   - Perform these movements as slowly as possible and with resistance to increase control.

Fitting Pointe Shoes

At Fireflies Dance, we would always advocate for a professional fitting in-person to ensure a tailored fit and encourage safe dance practice. Specialist fittings can take between 25 minutes to an hour for a first time dancer. Fitters will check every part of the shoe from the vamp to the box (see the image below), in various positions, such as: a plié in second when your foot is at its longest and widest; or placing one foot onto the toe to see how the shoe fits around the heel of the foot. Only then, when the fitter has assured a good fit, will dancers step onto pointe to make sure it’s the shoe for them. Pointe shoes should be snug yet comfortable. They need to be fitted to the feet and not allow too much movement inside the shoe; however, they shouldn’t be so tight that you can’t straighten out or wriggle your toes inside the shoe.

Beginning Pointe Training

Pre-pointe exercises continue to be essential when beginning pointe work. There are a range of strength and conditioning exercises to prepare and maintain the body and feet for optimal health, safety and readiness, including:

1. Balance

   - Practicing different types of balance exercises will help with this most fundamental skill needed for pointe work. When practicing, make sure the posture and alignment of the whole body in correct. After mastering balancing on two feet on demi-pointe, try balancing on one foot with the other leg in a retiré.

   - The below image shows the correct alignment of the foot en pointe. This happens when the whole body is aligned correctly and therefore in balance, with the tip of the shoe flat on the floor. Practicing being 'on balance' helps to achieve this correct alignment.

   

2. Articulation of the Feet

   - Battement tendus are on of the best movements to work on articulation of the feet. Make sure the toes stay long and not crunched up.

   - Also, practicing tendus with a Thera band wrapped around the toes, sitting on the floor, adds extra resistance and strength through the foot.

   
   

3. Doming of the Feet

   - This is a movement where the metatarsals are raised off the floor, through lifting the arch of the foot and pulling the toes in whilst keeping them long, not crunched up.

   - This helps to reduce cramping in the foot when en pointe.

   
   

4. Strengthening the Ankles and Calves

   - Continue to practice rises and relevés on demi-pointe. These are some of the first two movements you will learn en pointe, usually in parallel onto two feet to build the extra strength required to get up and onto the tip of the shoe.

These are just a few tips to get you started, with the support and guidance from your teacher, to start this exciting journey to dancing en pointe! There are many online resources with more advice, however always check that they are reputable sources, and if in doubt, contact us with your questions!