Stronger ankles, better dance: 5 must-try exercises
What's the story
Strong and stable ankles are crucial for dancers as they enable complex footwork and provide balance.
This article features five highly effective exercises specifically designed to strengthen and stabilize the ankles, ultimately enhancing dance performance.
By regularly integrating these exercises into their training routine, dancers can minimize injury risks and execute movements with greater precision and grace.
Towel scrunches
Towel scrunches for improved grip strength
This exercise strengthens the muscles in your feet and improves your ankle's grip strength.
How to do it: Place a towel on the floor and sit down with your feet extended over the towel. Use your toes to scrunch the towel and pull it towards you.
Do this for two minutes on each foot. It will help with grip and ankle stabilization.
Calf raises
Calf raises for stronger ankles
Calf raises build strong muscles around the ankles, offering better support for dance movements.
Stand on a step with your heels hanging off the edge.
Slowly raise your heels to the maximum height, then lower them below the level of the step.
Perform three sets of 15 repetitions. To increase the challenge, do calf raises on one leg at a time.
Band flexions
Resistance band flexions for flexibility and strength
Using a resistance band can significantly enhance flexibility and strength in your ankles.
Simply sit on the floor with your legs extended, wrap a resistance band around your foot, and gently pull towards you while pushing against it with your foot.
Perform three sets of 10 repetitions for each foot.
This exercise isolates and strengthens the muscles crucial for ankle movement.
Balancing
Balancing exercises for stability
Balancing exercises strengthen your ankles, and that's very important for dance
Stand on one leg and maintain your balance for 30 seconds before switching to the other leg.
For added challenge, close your eyes or stand on an unstable surface such as a cushion or foam pad.
These exercises improve proprioception - your body's sense of position - which is key to preventing ankle injuries.
Plyometrics
Plyometric jumps for power
Plyometric jumps involve explosive movements that not only build strong ankles but also increase overall leg power—super helpful in dances that involve a lot of jumping and quick direction changes.
Start with simple vertical jumps: stand with your feet shoulder-width apart, bend your knees slightly and then jump as high as possible; land softly before jumping again.
Do three sets of 10 jumps each session.