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Week 1
- Build Strength of the feet, Barre drills establishing correct technique
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Week 2
- Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
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Week 3
- Increased intensity of Barre Drills, Centre work and intrinsic foot work.
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Week 4
- Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
The Strong Pointe Intermediate Plan
outline
Welcome to The Strong Pointe Intermediate Plan:
The Intermediate level of the Strong Pointe Plan, we focus on building a strong foundation through targeted feet exercises to develop the intrinsic muscles of the feet. This includes simple but effective exercises that activate and strengthen the arches and toes, laying the groundwork for future pointe work.At the barre, you will learn basic drills that train the muscles of the lower legs, improving stability and preparing you for more advanced work. With this plan you’ll eliminate decision paralysis, ensuring a clear path toward your goals through consistent practice. Let’s get going and get strong on pointe.
Plan Breakdown:
Take a look at the plan breakdown below and get started today!
Week 1 Classes
In this lesson, we will be releasing tension with myofascial massage and intrinsic feet exercises. The power of feet exercises added to your routine will unlock so much more than just strong feet. Your whole body will feel more connected.
In this lesson, we will be working the intrinsic muscles of the feet with strengthening, targeted exercises for strength of pointe work. Working the lower legs and stamina.
In this lesson, we will stretch the feet and unlock some of the flexibility required for a beautiful pointe. Pointe work requires us to be right over the box of the shoe, enabling the whole end of the shoe to be on the floor. These stretches will help us get right over.
Now we will practice very basic pointe work at the barre doing barre drills. We will do a mixture of parrallel and turnout work on two feet to understand proper alignment technique, building those foundations.
This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.
This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.
Week 2 Classes
Let’s start the feet off right with these key intrinsic feet exercises. You can’t underestimate the power of these exercises for pointe work and overall technique. let’s dive in!
Today we will be working on our demi pointe barre drills. Improving the alignment and stamina of our lower legs. Essential for building strength of pointe work.
This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.
Now we dive into the centre. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.
Now we will practice very basic pointe work at the barre doing barre drills. We will do a mixture of parrallel and turnout work on two feet to understand proper alignment technique, building those foundations.
This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.
Week 3 Classes
In this lesson we will be doing a solid foot workout to train the toes, whole foot and ankle. A staple for all dancers to do for strong feet in preparation for pointe.
We return to our Beginner Pointe Barre, working on conditioning the lower legs, calf muscles, toes, and metatarsles. Think about lifting out of the legs, using the core to make the legs feel lighter and stronger.
Today we will be upping the intensity with a similar class to the above but slightly more challenge involved with more repetitions. This class will include more work on one leg, which is a new level of strength to achieve
Within this Advanced Pointe Course we will be tackling the barre drills. These are tough and will work you to fatigue. Don’t worry if you can’t get through all the repetitions initially. You will get there!
We will make the work slightly more challenging with this lesson from The Stronger Pointe Course. Barre drills to conditon the lower legs and feet. Always lift out of the legs and core when doing these exercises.
This is the most challenging day yet. There are a lot of repetitions which involve pushing stamina and strength of the legs. Really focus on the core and arms lifting out of the legs. If you aren’t ready for this, continue with day 5.
Week 4 Classes
Within this Advanced Pointe Course we will be tackling the barre drills. These are tough and will work you to fatigue. Don’t worry if you can’t get through all the repetitions initially. You will get there!
Now we slow things down a little to recover. We will practice very basic pointe work at the barre doing barre drills. We will do a mixture of parrallel and turnout work on two feet to understand proper alignment technique, building those foundations.
Today we will be upping the intensity with a similar class to the above but slightly more challenge involved with more repetitions. This class will include more work on one leg, which is a new level of strength to achieve
Now we dive into the centre. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.
We continue with the lesson above. Now we dive into the centre. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.
This is the last class of the plan. We get another go at this tough class. There are a lot of repetitions, which involve pushing the stamina and strength of the legs. Really focus on the core and arms lifting out of the legs. Last class. Well done on staying committed!
Meet your ballet teacher:
Founder: Isabella is the youngest and first British graduate to join the Vaganova ballet academy at 15 years old. Working to become top of the school. Isabella was a soloist with Mikhailovsky and Eifman ballet before returning to London and discovering her passion for teaching. Isabella founded BWI as a way for dancers globally of all levels to get the detailed vaganova training as well as conditioning they desire to take their ballet to new levels.
What You’ll Learn
Our Strong Pointe Intermediate Plan
- Connect with the intrinsic muscles of the feet
- Build Strength in the feet
- Build Strength and Stamina in the legs
- Learn accurate technique for pointe
- Learn how to hold your core and upper body when in the centre
Pricing:
Each tier offers something very special. Let’s dive in and see which plan will best suit your needs and take your ballet to the next level.
Corps
Watch anytime and anywhere.
- Access to Online Studio Classes
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Soloist
Expect a greater understanding, detailed lessons and big progress.
- Access to Online Studio Classes
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Principal -16 Spaces Available!
Structured plans made just for you by Isabella along with direct communication with her.
Isabella will help you reach your desired goals. This gets results.
If no spots, contact us to be put on the waitlist.
- Access to Online Studio Classes
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Related plans:
Take a look at our related plans.
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3 hours
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of Barre Drills, challenging centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of Barre Drills, Centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
Building Foot Strength and Injury Prevention
Building Foot Strength, Balance and stability, Barre drills and basic Pointe work.
Building Foot Strength, Balance and stability, Barre drills, Pointe work, increasing the demands.
Continuing from week three, we build demanddrills, ending with a pointe beginner barre that with the barre combines all we have learned feeling stronger than before.
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Hip Mobility and Stretch, Floor Barre 2.0, Turnout Stretches, Psoas work
Turnout and Beats Conditioning, Stretch and imagery for turnout, Connect with the deep rotators, Psoas work
Exercises for turnout, Floor Barre intermediate, Hip manifestation stretch, Psoas work
Floor Barre with the Magic Circle, Strong Hips and Glutes, Turnout Stretches, Psoas work
Floor Barre 2.0, Turnout and Beats, Hip mobility and stretch, Floor Barre core, Hip Manifestation Stretch, Psoas work
Exercises for turnout, Floor Barre Intermediate, Strong Hips and Glutes, Turnout Stretches, Floor Barre for developpe. Psoas work
Mat Madness Turnout, Floor barre with magic circle, Turnout stretching and imagery, Turnout stretches, Turnout and beats, Psoas Work
Hip Mobility And Stretch, Connect with your turnout, Floor Barre 2.0, Strong Hips and Glutes, Hip Manifestation Stretch, Psoas Work.
Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
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