Going on Blocks in Hard Shoe - part 2/2
- Target Training
- Jul 27
- 3 min read
In part one of our two part series, Going on Blocks in Hard Shoe, we reviewed why there are age guidelines placed on when dancers can start block work and the risk factors associated with block work (read part 1 HERE). In part two, we’ll discuss what you can do to safely prepare for block work and how to improve your block work in three simple steps!
STEP 1 - Core Stability
Before dancers begin block work (or if their struggling with block work), they should first make sure that they have adequate core stability (trunk, abdominal and pelvic control). Here are a few recommendations. For challenging, full length videos from the Target Training Online Institute of exercises to help with this:
Core Stability Video
Core Video
Advanced Core Video
Core - 9 in Pilates Ball Video
Core & Hip Strength Video
Blockwork Prep video
PRONE I LIFTS - Complete 3 sets of 8 repetitions
Lay on your belly with your arms by your ears. Hover upper body off the ground, hold for 3 counts and slowly lengthen and lower.
HALF ROLL BACK - Complete 3 sets of 8 repetitions
Sitting on the ground, tuck your hips under to roll back 1/2 way. Hold for three counts then return to a seated position.
GLUTE PRESS - Complete 3 sets of 8 repetitions
Laying on the ground, tuck your hips under to press them up. Hold at the top for three counts then slowly lower.
STEP 2 - Foot & Leg Alignment
In part 1, we discussed the risk of hypermobility and immobility in dancer’s ankles for block work.
Hypermobility - If you have hyper-mobile feet and ankles, begin by focusing on stabilizing and strengthening your feet and ankles so you can safely perform block work without rolling your ankles. See STEP 3 for more exercises that focus on strengthening your feet and ankles.
Immobility - Many dancers who are struggling with block work are doing so because of the limited range of motion in their ankles and feet. The International Association of Dance Medicine and Science suggests that, “to ensure proper alignment on pointe the line of the metatarsals (represented by the top surface of the forefoot) should be parallel to the line of the tibia (front of the shin) when the foot is pointed (combined ankle and foot plantar flexion). When a dancer lacks mobility in their ankle and toes, they are not able to get their tibia and metatarsals lined up. This will cause Irish dancers to bend at their knees, lean forward, or fall off their blocks.
Any videos from the 30 Day Pointing Challenge
Pointing video
Toe Height Video
Ankle Mobility and Stability video
Blockwork Prep video
KNEELING ANKLE STRETCH - Complete 3 sets of 8 repetitions
Kneeling on the ground, gently pull one knee up to lengthen the top of your foot and ankle. Hold for three counts then switch feet.
STEP 3 - Ankle & Foot Strength
Dancers must possess proper foot and ankle strength to support their bodies when going up on point. This is important for ALL dancers but especially critical for hypermobile dancers.
Any videos from the 30 Day Toe Height Challenge
Toe Height Video
Ankle Mobility and Stability video
Blockwork Prep video
DOMING & TOE SWAP
Ready to dive into improving your blockwork?
Check out the Blockwork Prep video, and the other other recommended videos in this blog, on the Target Training Online Institute. Try it out for FREE with our free 14 day trial on the TRAINER level subscription.
Get started at institute.targettrainingdance.com
HAPPY TRAINING!
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