Pre Pointe Course
Isabella McGuire Mayes • 5 Lessons
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Introduction
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Lesson 1 – Introduction and Feet Conditioning26:00
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Lesson 2 – Alignment & Tracking Of The Foot25.00
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Lesson 3 – Pointe Shoe Fitting : THe Do’s & Don’ts12:00
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Lesson 4 – First Steps On Pointe15:00
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Lesson 5 – Rises & Relevés On Pointe15:00
Course outline
About the course.
Stepping onto pointe is one of the most exciting milestones in a dancer’s journey — but it requires more than just the shoes. This course is designed for dedicated recreational and adult dancers who are preparing to begin pointe work for the first time.
Throughout five carefully structured lessons, you’ll learn how to develop the strength, alignment, and technical awareness necessary for a confident and safe start. Each lesson builds on the previous one, helping you understand why each step foundational step matters so you can move forward and get on pointe the right way.
Pre pointe course breakdown.
Before we even think about pointe shoes, we must prepare the foundation — your feet and ankles. In this lesson, we’ll focus on mobilising the calves and Achilles, as tightness here can restrict your range of motion and limit your pointe potential.
We’ll begin with conditioning exercises on the floor using a resistance band to strengthen the intrinsic foot muscles, then move to the barre to apply this strength in standing positions. You’ll learn how to find correct alignment through the ankle and arch so your foundation feels stable, supported, and ready for the next step.
One of the most crucial skills before going on pointe is learning to maintain correct alignment through every movement — especially during plié and rise. In this lesson, we’ll work entirely in flat shoes, focusing on how the knees and feet track together to avoid pronation or sickling.
You’ll learn how to feel the engagement through your turnout, how to control the roll through the foot, and how to maintain lifted posture throughout. By the end, this alignment will start to feel second nature — a key ingredient for preventing injury when you finally put on your pointe shoes.
It’s time to prepare for your very first pair of pointe shoes! This lesson will guide you through the fitting process — how to know if a shoe fits correctly, what to look for in the box and shank, and common mistakes to avoid.
You’ll also receive practical advice on what to bring to your fitting, what questions to ask, and why it’s always best to get a professional opinion in person. By the end, you’ll walk into your fitting feeling knowledgeable and confident — ready to find your perfect pair.
The moment has arrived — your first experience wearing pointe shoes! In this lesson, we’ll go over how to tie your ribbons securely and safely before easing into gentle movement. You’ll begin at the barre, exploring plié and tendu in your shoes to feel the difference in support and resistance.
Then we’ll take our very first rises onto pointe, focusing on smooth transitions through demi-pointe, full articulation, and proper weight placement. This is where strength meets control — small, mindful steps that set the tone for safe progression.
Now that you’ve had your first experience en pointe, it’s time to strengthen and refine your technique. In this final lesson, we’ll work on controlled rises and relevés on two feet, focusing on rolling through the demi-pointe and articulating through each part of the shoe.
You’ll develop a deeper awareness of how to distribute your weight, maintain turnout, and engage your core to stabilise the movement. By the end, you’ll have the strength, confidence, and understanding needed to continue your pointe journey safely and successfully.
Meet your teacher.
Isabella McGuire Mayes
Isabella trained at The Royal Ballet School and then became the first British girl to join the Vaganova Ballet Academy in Saint Petersburg at 15 where she studied for 4 years. She joined the Mikhailovsky Ballet in Russia as a soloist and later danced with Eifman Ballet. Isabella then founded BWI and is working with dancers worldwide to help them achieve their goals.
What you’ll learn .
- How to mobilise your calves and Achilles to improve ankle range and foot articulation.
- Targeted foot and ankle conditioning exercises
- How to find and maintain correct alignment through the ankle, arch, and toes in both flat and standing work.
- The importance of proper tracking through plié and rise to prevent sickling and overpronation.
- Step-by-step guidance on how to get your pointe shoes fitted correctly — what to look for and what to avoid.
- How to tie pointe shoes properly for secure and comfortable support.
- Gentle first exercises en pointe at the barre, including pliés, tendus, and initial rises.
- The confidence to begin your pointe journey safely, mindfully, and with correct technique.
Who is this for
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Recreational and adult ballet dancers preparing to begin pointe for the first time.
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Dancers who want to strengthen their feet, ankles, and calves before progressing to pointe work.
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Dancers looking to improve alignment, balance, and control in flat shoes before transitioning to pointe.
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Students who want to feel confident and informed during their first pointe shoe fitting.
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Anyone returning to ballet after a break who wants to rebuild safely and correctly before going en pointe again.
Who is this not for?
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Dancers who are already training confidently on pointe and want to work on advanced pointe variations.
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Those seeking intensive choreography or performance-based pointe work.
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Dancers who are unwilling to slow down and focus on fundamentals — this course prioritises precision, patience, and safety over speed.
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Anyone without medical or teacher clearance to begin pre-pointe conditioning (if applicable for younger students).
Pricing.
Each tier has something very special to offer. Let’s dive in and see which plan will suit your needs best taking your ballet to the next level!
Corps
Watch anytime and anywhere.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- 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
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- 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
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
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- 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
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Take a look at our related courses below.
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Introduction
Barre Drills
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Centre Drills On Flat
How To Use Your Back And Core
Pointe Shoes : Starting Well In Your Fouettés
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Level 1: Commonly injured area, demanding rep evolving. Arabesque and overuse settle quickly, muscle spasms, pathology to disc or bony structures like stress fractures, over use, lack of rest, lack of strength in back and core. 2. Importance of mobility of tx, can limit function of other areas, load transfer. 3. Controlling use of thoracic extn. 4. What is the core, common beliefs, 360 degree support, crunches, deeper muscles. 5. Anti extension scissors. 6. POS, learning to use the glutes with the back and closing the pelvis for support. 7. Working in box plank, dissociation. 8. Requirement for good hamstring length and effect on pelvis. 9. Working the side of our body, anti lateral flexion. Sh girdle, obliques, glutes. 10. Working the glutes for endurance in functional dance positions, dissociating from the back. 11. Working in functional compound movements.
Achievements from level 1, tx mobility, activation of core 360. 2. Isolating lumbar spine extension, activating the muscles that support this. 3. Isolating the sh girdle, ability to ‘get shoulders down’ and connect the core. 4. Progressing the deadbug to straight leg and opp arm, longer levers and increased time under tension. 5. Combining 2 core areas in one exercise. 6. Glute max in more functional position. 7. Progressing deadlifts, compound, multiple muscle groups, correct alignment, dissociation.
Learning objs from L1 and 2, mobilise all areas of your spine, what core is and how to find, L3 turns up the intensity to challenge you more and build more resilience. 2. Combining upper and lower back with scap stability, glutes on. L3 aiming to combine many muscle groups. 3. Reflecting on RA and TrA isolation, coupling these together, with increased intensity, using both legs together. 4. Using plank work to allow our body to fire up the core under body weight, learning to shift weight from one side to the other in a controlled way. 5. Side plank for functional training of our supporting leg. How easy this then is in standing.
The importance of pre-fuelling
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Post-training nutrition and recovery
The role of vitamins, minerals, and supplements
Answers to your most common nutrition questions .
How to shop like a performance nutritionist
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Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials and practice
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7 minutes
9 minutes
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3 hours
1 minute
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9 minutes
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8 minutes
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5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
The primary goal of this plan is to develop and enhance technique by promoting progress in areas such as turnout, extensions, arabesque lines, foot strength, and pirouettes. Additionally, it aims to support the physical and mental well-being of dancers throughout the school term. Instead of focusing on intensity, the strategy emphasizes intelligent strength training and mobility. Each day targets a specific area of focus, allowing different muscle groups to rest and recover while engaging others.
Floore barre on wall
Happy Hamstrings
Foot and Ankle Injury Prevention
Turnout Stretch Class
Dancers Core
Full Body Stretch
Floor Barre For Developpe
10 Minute Abs
Barre Cardio
Intrinsic Foot Workout
Ballerina Cardio Blast
Positivity Stretch and Flow
Mat Madness Beat Mode
Level 1: Foundation & Mobility (Weeks 1–3)
This level is about waking up the body and preparing it for deeper flexibility.
You’ll focus on:
Gentle mobility drills for hips, hamstrings, and hip flexors
Myofascial release techniques to reduce tension
Introductory stretches with proper alignment
Perfect for complete beginners or anyone returning to stretching after a break. The key here is consistency — showing up and giving your body time to adapt.
Level 2: Active flexibility & Control (Weeks 4-6)
Now that your body is primed, we begin working on active flexibility and control.
You’ll focus on:
Longer hold times in foundational stretches
Chair- and block-assisted drills for depth and support
Active engagement of glutes, core, and legs to create true flexibility. Strengthening supporting muscles around the hips and pelvis. Dynamic stretches to build range and coordination
This level bridges the gap between flexibility and functional mobility — helping you go deeper with control, not force.
Level 3: Find your full range (Weeks 7-9)
You’ve done the groundwork — now it’s time to commit to your full range.
You’ll focus on: Combining mobility, strength, and alignment in full split practice. Holding deeper splits with the aid of props (chair, blocks, wall)
Exploring full range in front and middle splits
Flow-style sessions to connect and challenge your flexibility
Learning your new go-to splits maintenance routine
This level is about owning your flexibility. Whether you’re fully flat or still a few inches away, you’ll come out of this with a strong, safe, and sustainable practice to carry forward.
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Turnout Stretch Class
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Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
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Strong Hips and Glutes
Advanced Barre
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Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor barre Int
Confidence Boosting Full Body Stretch
Slider Core Workout
Intrinsic Foot Workout
Turnout Course L1
How to Improve Attitude and Arabesque
Floor Barre 2.0
Positivity Stretch and Flow
Foot & Ankle Dancer Injury Prevention L1P2
The Psoas Course L1
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Balance & Penché Ballet Class
Mat Madness Full Body
Stretches for Side Développé
Strong Jumps Workout
The Psoas Course L2
Stronger Pointe Course L1
Ultimate Back Workout
Floor Barre with The Magic Circle
Full Body Stretch Class
Hip & Core Strength for Extensions
The Psoas Course L3
Petit Allegro Course
Int Barre Focused on Strength & Extensions
Floor Barre on the Wall
Hip mobility and stretch
Foot & Ankle Dancer Injury Prevention
Core & Arms
Spinal mobility
Floor Barre for Développé
Ball the Wall Turnout class
Amazing feet course
Core
Long Hamstrings
Floor Barre on the Wall
Beg. Stretch
Amazing Feet Course L2&L3
Balance Course
Turnout Stretches
Floor Barre 2.0
Hip Manifestation Stretch
Beginner Pointe Course L1
Perfecting Pirouettes en Dehors
Barre Challenge Day 7
Centre Basics
Using the head, style and balance
Adage & strength
Vaganova ports de bras and linking steps
Relevé in the centre and pirouette prep
Walking, Pas balancé & rythym
Linking steps
Jumps
Practice week
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 and intrinsic foot work.
Continuing from week three, we build the demanding drills
Legs Legs Legs
Strength for développé
Turnout that Booty
Lower Legs of Steel
Lunge and battement
Core Power
Barre HIIT
Stretch and Recover
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