We're warming up
We're taking a short pause while Ballet With Isabella steps into something new. Same world-class training. A bigger mission behind it. This next chapter is about more than ballet. It's about how you train, and how you show up – in and out of the studio.
We'll be back soon. In the meantime... keep it moving
- 32 calf rises each leg! – keep it slow and controlled
- 30 glute bridges – lengthen through the floor
- 1 minute plank - embrace the shakes!
- 4 x 30 second balances in retiré each side – if you fall, we start from the top!
- Practice your pirouettes from 5th and 4th each side. Try each turn until you feel 1 percent progress
- An arabesque each side – master it, and make it clean
- 1 minute butterfly stretch – breathe, don’t force, keep your back long and actively push the knees out
Foot and ankle injuries are all too common in dance, but they don’t have to be inevitable. In this course, expert dance physiotherapist Aimee Higgs shares the exact techniques and progressions she uses to help dancers prevent injury and perform at their peak.
You’ll work through three structured levels, each one building on the last to develop the strength, control, mobility and coordination you need for safe and powerful movement. Expect targeted, progressive training that gets right to the heart of what your feet and ankles need to stay healthy through pointework, centre work and jumps.
You don’t have to complete all three levels back to back. Move through them at your pace, repeat as needed, and focus on the level that supports your training goals. Stronger feet. Smarter prep. Safer dancing.
- How to activate the intrinsic foot muscles for strength and arch support
- How to improve control through demi pointe, relevé and plié
- How to isolate and strengthen foot and ankle movement patterns
- How to build endurance, joint mobility and alignment through all ranges
- How to challenge balance, agility and directional control
Lesson Breakdown
Foot & Ankle Injury Prevention – Introduction From Aimee
Foot & Ankle Injury Prevention – Level 1, Part 1.
Foot & Ankle Injury Prevention – Level 1, Part 2.
Foot & Ankle Injury Prevention – Level 2
Foot & Ankle Injury Prevention – Level 3
Is this course for me? Yes if..
- You’re a dancer wanting stronger, more stable feet for pointe, jumps and turns
- You’re returning from injury and want to rebuild with guidance
- You’re looking to prevent common foot and ankle injuries before they happen
- You’re ready to train smarter, with structure and support
Look for another course if...
- You’re looking for intensive performance training or choreography
- You’re not ready to commit to a progressive, targeted strength programme
- You’ve been told to rest by a medical professional (come back when cleared!)