- Week 1
- Build Strength of the feet, Barre drills establishing correct technique
- Week 2
- Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
- Week 3
- Increased intensity of barre drills and intrinsic foot work.
- Week 4
- Continuing from week three, we build the demanding drills
The Stronger Feet Plan
outline
Welcome to The Strong Feet Plan
This course is designed to help dancers develop strength and mobility in the often-overlooked intrinsic muscles of the feet, essential for creating a beautiful foot line, improving jumps, enhancing balance, and supporting pointe work. The course also emphasizes the connection between foot strength and turnout, helping dancers achieve a deeper understanding of how their feet contribute to their overall technique.
Through carefully structured exercises, you’ll not only strengthen the arches and toes but also improve flexibility and coordination, ensuring your feet work efficiently and elegantly. This course provides the foundation for building daily habits that are vital for success in ballet. Whether you’re working towards pointe, refining your jumps, or aiming for better turnout stability, this plan will serve as your essential guide to stronger, more functional feet.
Plan Breakdown
Take a look at the plan breakdown below and get started today!
Week 1 Classes
This workout is perfect for waking up those intrinsic muscles of the feet. We need these muscles strong so we can have powerful jumps, good balance and beautiful alignment of the foot. This class is perfect for students wanting to improve their feet as well as beginners wanting to condition the unique ballet muscles. Having strong feet will also help your posture in every day life.
This class gives my key exercises and stretches to improve the height of your demi pointe. Having a high demi pointe is something that looks incredibly aesthetically pleasing and something we all want to achieve. This class demonstrates my key exercises which you can do daily without any equipment! Make these exercises apart of your routine and you will see improvement!
Today it gets tough, we will work on the conditioning of the feet and lower legs with these pointe barre drills. If you can’t get through everything initially don’t worry! You will get there.
In this lesson we will be learning all about how to exercise our feet in the best possible way to encourage proper use of all the toes, the ankle and underneath of foot. Having feet trained to work like our hands will give you strength to keep your toes long, power in jumps and relevés as well as having an aesthetically pleasing line.
Level 1 aims and objectives:1. To learn activation of foot intrinsics and arch support.2. To activate and build endurance to movements of foot inversion, eversion – tibialis posterior and peroneals.3. To build optimal neuromuscular control of plantar flexion utilising gastrocnemius and soleus to demi pointe.4. To obtain optimal range of motion into dorsi flexion and learn control of this range.5. To build single leg stability in standing and stability on double leg demi pointe.
Week 2 Classes
Hеre is where we will get in to the key stretches I want you to learn to uncover your highest arch. Practice these stretches daily and you will see improvements in your arches and line of foot! Once you combine the strength elements with the flexibility elements. Everything will start to come together. With stretching we must be consistent. If you practice regularly, you will see results!
In this lesson we will be gong through key exercises for the feet along with lower leg drills at the barre. Making sure your feet and legs are strong is key to getting stronger on pointe. If you want to eventually achieve doing fouettés on pointe but can’t do 8 plié relevés on pointe, then of course fouettés will be hard. Let’s start with building the strength of the lower leg and intrinsic muscles of the lower legs. Your Pointe work will instantly feel stronger and it will only get better!
Level 1 aims and objectives:1. To learn activation of foot intrinsics and arch support.2. To activate and build endurance to movements of foot inversion, eversion – tibialis posterior and peroneals.3. To build optimal neuromuscular control of plantar flexion utilising gastrocnemius and soleus to demi pointe.4. To obtain optimal range of motion into dorsi flexion and learn control of this range.5. To build single leg stability in standing and stability on double leg demi pointe.
Isabella will be sharing all my exercises, tips and technique to getting consistent and good petit allegro. Isabella will take you through several petit allegro ballet steps and how to improve them/how to practice them correctly. Petit allegro is so light, fast and impressive. Getting it good takes practice and it looks so mesmerising when it’s done well and is so fun to do. This course will take you on your way to achieving that. Suitable for all levels!
This workout is perfect for waking up those intrinsic muscles of the feet. We need these muscles strong so we can have powerful jumps, good balance and beautiful alignment of the foot. This class is perfect for students wanting to improve their feet as well as beginners wanting to condition the unique ballet muscles. Having strong feet will also help your posture in every day life.
Week 3 Classes
Hеre is where we will get in to the key stretches I want you to learn to uncover your highest arch. Practice these stretches daily and you will see improvements in your arches and line of foot! Once you combine the strength elements with the flexibility elements. Everything will start to come together. With stretching we must be consistent. If you practice regularly, you will see results!
In this lesson we will be gong through key exercises for the feet along with lower leg drills at the barre. Making sure your feet and legs are strong is key to getting stronger on pointe. If you want to eventually achieve doing fouettés on pointe but can’t do 8 plié relevés on pointe, then of course fouettés will be hard. Let’s start with building the strength of the lower leg and intrinsic muscles of the lower legs. Your Pointe work will instantly feel stronger and it will only get better!
n this lesson we will be learning all about how to exercise our feet in the best possible way to encourage proper use of all the toes, the ankle and underneath of foot. Having feet trained to work like our hands will give you strength to keep your toes long, power in jumps and relevés as well as having an aesthetically pleasing line. Enjoy your first lesson.
This workout is perfect for waking up those intrinsic muscles of the feet. We need these muscles strong so we can have powerful jumps, good balance and beautiful alignment of the foot. This class is perfect for students wanting to improve their feet as well as beginners wanting to condition the unique ballet muscles. Having strong feet will also help your posture in every day life.
Isabella will be sharing all my exercises, tips and technique to getting consistent and good petit allegro. Isabella will take you through several petit allegro ballet steps and how to improve them/how to practice them correctly. Petit allegro is so light, fast and impressive. Getting it good takes practice and it looks so mesmerising when it’s done well and is so fun to do. This course will take you on your way to achieving that. Suitable for all levels!
Week 4 Classes
Level 3:1. Advancing calf loading exercises to more challenging positions and further building tissue and tendon capacity.2. Progressing single leg stability to include thoracic mobility perturbations and demi pointe stability challenge.3. Learning to develop and control isometric plantar flexion as a stabiliser during movement.4. Increasing range of movement to develop control of foot and ankle as well as hips into more dynamic positions.5. To build plyometric and agility to be able to optimise control of single leg movement
Hеre is where we will get in to the key stretches I want you to learn to uncover your highest arch. Practice these stretches daily and you will see improvements in your arches and line of foot! Once you combine the strength elements with the flexibility elements. Everything will start to come together. With stretching we must be consistent. If you practice regularly, you will see results!
Here will introduce you to key exercises on the floor with the theraband and pilates ball. We will then stand up and do some lower leg stabilising exercises and drills to increase strength of the ankles and calves.
This workout is perfect for waking up those intrinsic muscles of the feet. We need these muscles strong so we can have powerful jumps, good balance and beautiful alignment of the foot. This class is perfect for students wanting to improve their feet as well as beginners wanting to condition the unique ballet muscles. Having strong feet will also help your posture in every day life.
Isabella will be sharing all my exercises, tips and technique to getting consistent and good petit allegro. Isabella will take you through several petit allegro ballet steps and how to improve them/how to practice them correctly. Petit allegro is so light, fast and impressive. Getting it good takes practice and it looks so mesmerising when it’s done well and is so fun to do. This course will take you on your way to achieving that. Suitable for all levels!
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 Advanced Plan
- Connect with the intrinsic muscles of the feet
- Build Strength in the feet
- Build Strength and Stamina in the legs
- Learn accurate techniques for pointe
- Learn how to hold your core and upper body when in the centre
- Challenging centre drills
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
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
Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials
Your Practice Time! Let’s Tie All The Turns Together
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7 minutes
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4 minutes
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9 minutes
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7 minutes
4 minutes
7 minutes
3 hours
5 minute
7 minutes
9 minutes
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8 minutes
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7 minutes
4 minutes
7 minutes
3 hours
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
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 and intrinsic foot work.
Continuing from week three, we build the demanding drills
Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation
Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.
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.
Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation
Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.
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
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