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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 and intrinsic foot work.
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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
- 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
Related plans
Take a look at our related plans
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
Introduction
Barre Drills
Fouettés At The Barre
Centre Drills On Flat
How To Use Your Back And Core
Pointe Shoes : Starting Well In Your Fouettés
Different Types Of Fouettés
Starting And Finishing Well
Where Should We Spot
How To Gain Speed
Mastering 32 On Pointe
Practice 32 With Us
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
How to build balanced meals from your store cupboard
How to eat well on a budget
Hydration for performance and recovery
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
5 minute
7 minutes
9 minutes
7 minutes
Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials and practice
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
1 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
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
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.
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
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
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 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
Turnout Course L2
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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