In part one of our two part series, Going on Blocks in Hard Shoe, we reviewed why there are age guidelines placed on when dancers can start block work and the risk factors associated with block work (read part 1 HERE). In part two, we’ll discuss what you can do to safely prepare for block work and how to improve your block work in three simple steps!
STEP 1 - Core Stability
Before dancers begin block work (or if their struggling with block work), they should first make sure that they have adequate core stability (trunk, abdominal and pelvic control). Here are a few recommendations from our YouTube channel and full length videos from the Target Training Online Institute of exercises to help with this:
Core Stability Video
Core Video
Blockwork Prep video
HOLLOW HOLD AND REVERSE HOLD
GLUTE PRESS - PRONE OUT & IN - CALF RAISE
STEP 2 - Foot & Leg Alignment
In part 1, we discussed the risk of hypermobility and immobility in dancer’s ankles for block work.
hypermobility - If you have hyper-mobile feet and ankles, begin by focusing on stabilizing and strengthening your feet and ankles so you can safely perform block work without rolling your ankles. See STEP 3 for more exercises that focus on strengthening your feet and ankles.
immobility - Many dancers who are struggling with block work are doing so because of the limited range of motion in their ankles and feet. The International Association of Dance Medicine and Science suggests that, “to ensure proper alignment on pointe the line of the metatarsals (represented by the top surface of the forefoot) should be parallel to the line of the tibia (front of the shin) when the foot is pointed (combined ankle and foot plantar flexion). When a dancer lacks mobility in their ankle and toes, they are not able to get their tibia and metatarsals lined up. This will cause Irish dancers to bend at their knees, lean forward, or fall off their blocks.
Any videos from the 30 Day Pointing Challenge
Blockwork Prep video
KNEELING ANKLE STRETCH
STEP 3 - Ankle & Foot Strength
Dancers must possess proper foot and ankle strength to support their bodies when going up on point. This is important for ALL dancers but especially critical for hypermobile dancers.
Foot & Ankle Strength Video
Any videos from the 30 Day Pointing Challenge
Blockwork Prep video
DOMING & TOE SWAP
Ready to dive into improving your blockwork?
Check out the Blockwork Prep video, and the other other recommended videos in this blog, on the Target Training Online Institute. Try it out for FREE with our free 14 day trial on the TRAINER level subscription.
Get started at institute.targettrainingdance.com
HAPPY TRAINING!
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