Pre Ballet Class Feet Strengthening Routine | Kathryn Morgan

Quick Feet Strengthening Routine | Kathryn Morgan
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This quick and easy workout is perfect to do before ballet class to both warmup and strengthen your feet. It is about 5 minutes of rolling out your feet and using a theraband to build flexibility and strength in your arches. It should also get you nice and warmed up to dance!
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I am soloist with Miami City Ballet a former soloist with the New York City Ballet. When I was a young student, I was always looking for insights into the ballet world and how to improve my dancing as well as beauty and lifestyle tips. Now that I am a professional, it is my turn to share.
On my channel I make ballet, beauty, and lifestyle videos for everyone of all ages. My goal is help dancers improve and achieve their dreams as well as open up the ballet world to non dancers. You will see many different kinds of how-to videos here including makeup, hair, ballet workouts and exercises, Q and A sessions, lifestyle advice, and DIY on this channel. I hope you find all of my videos helpful!
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[@lillianwright2571]

i just used an EOS to roll out my feet lol

[@jacqueline5543]

Thank you!! I really needed this today. I must be more mindful and intentional with doing this more often

[@jazmynrose5899]

Thankyou, I will do it every day!!

[@glitchyfrog2417]

Thank you so much for this! My teacher told us some other strengthening exercises but I forgot them 😅

[@dianefarrell2343]

This is actually helping with strengthening for after Bunion Surgery

[@welnesslifestyleisthakeyto9749]

This is amazing! Using own hands for resistancing feels much more beneficial,productivous and even funnier,and it definetely is!!! Lots thanks,gratefulings for techique and in general!!!

[@katherineboyes5417]

This is awesome 😎 it’s really improving my foot strength ❤❤

[@_RainbowRose_]

It really helps a lot I love this small little exercise thing

[@melodysafo5437]

Thanks, Katie!

[@miniblunt]

This was soooo goood uuuuu thank youuu

[@lawyerina305]

Perfect exercises for longevity 🩰

[@boost-9689]

Not a ballet dancer and would like to strengthen my feet and increase mobility. Would these help with fallen arches and other issues with biomechanics? You have such wonderful articulation of your feet. How should I approach these exercises without hurting myself?

[@katherineboyes5417]

Here comes the ballet 🩰 queen !!!!!!!👸🏼 ❤❤❤!!!!(:)

[@llamalover02]

I have tight tendons and use a golf ball. She's 100% correct, it grinds it out like nothing else.

[@lindalin216]

Hi Kathryn, could you make a video showing how you relax you mussels every day. I feel my calf is becoming bulky and my thigh bones are becoming very obvious. Really annoying.

[@ainsleycotton1281]

Time stamps Intro <a href="#" class="seekto" data-time="0">0:00</a> Workout <a href="#" class="seekto" data-time="29">0:29</a> Outro <a href="#" class="seekto" data-time="445">7:25</a>

[@ffionlloyd5505]

Thank you so much!

[@candicehealy1629]

Agh! I just found this video 😀😂 l think I'll start practicing this before l do anything else😂

[@uikmnhj4me]

I’d be amazed if you commented without having found the video lol

[@aspasia8230]

I'm not sure if my theraband is less wide for some reason but it either slips down or up off of my toes. I can't seem to keep it on.

[@abigailbrannon9890]

How can I do these exercises without getting foot cramps? I drink alot of water, so I know its not hydration. Any ideas? I'm always having foot cramps. Rolling out my feet often improves, but doesn't fix.

[@89hqtee79]

Hey I have a question for the first theraband exercise is it okay you crunch your toes or do they have to be straight?

[@katydid5088]

I know this is an old comment but no toe crunching. If you can't hold the toes in good alignment you have to get a lighter resistance band until you can use the harder one. Toe crunching to point your toes outside of shoes is bad but getting stuck with the habit in pointe shoes is even worse. Girls break toes if their teachers aren't vigilant about HOW their pointing their feet.

[@onealericcisan805]

é.è ❤❤

[@boring631]

me who uses an extra large glue stick to roll out my feet 😅

[@lindam3839]

Another strengthening trick I learned was setting a wash cloth on the floor and using only your toes on one foot at a time to scrunch up the wash cloth as small as you can make it. I’ve even done it with a blanket! The larger it is, the more work it is 😊

[@alaynadavis3708]

I dislocated my cuboid which really hit my arches hard and had to get it popped back into place...my PT recommended I do this everyday, you can even put something like a light book on top of the towel to make it even harder!

[@solar0wind]

I just wanted to start training my feet. I even took my new theraband to my grandparents'. And now this. Perfect timing! xD

[@rebeccab2417]

Can you do a video just on terminology and showing what beginner things are? I'm just returning to dance but new to ballet and would really like to know almost like an introductory video on ballet.

[@solar0wind]

Rebecca B I would like that, too

[@candicehealy1629]

Yes total beginner and still no classes due to lockdowns! 😭

[@hay_bail1]

You are one of the best dance KZbinrs! Your videos are so helpful. 🦄

[@kalea07]

I love your videos SOOOOOOO much! They help me so much with my beginner pointe class! Keep up the great work!

[@lilyselthofner4857]

This video is amazing! You should make more videos like this about some different pre class stretching and strengthening things :)

[@sassafrasstree7449]

Thank you for this. I love all you videos. I love how clear your directions are. You are inspiring. I'm looking forward to more.

[@kimbarker4509]

Love this video!!! It is a really good stretch and I do it everyday. Thank you so much!!!!

[@EricPoor1]

This was a great video! I have been looking for a fast foot routine and this is perfect. Thank you!

[@taniakasselman8479]

Yes! Looks great, thank you! I'll do it before tomorrows class :)

[@stretchstrength9800]

Awesome! So helpful! I'm going to share with my students all week!

[@laurinskya]

😍 love ❤️ it. Uncanny timing. This is perfect coming back after a foot injury

[@jianc2702]

I love your videos so much. Super helpful! I am watching them for my daughters who are taking Ballet class. I pass on all the helpful tips from your videos. Can you please give some advice on how to relax muscles after dance practice? My daughter complains about muscle being sore. I hope to learn from you some helpful routines as I think it's important for their young age. Thanks a million!

[@yamiatemyugi]

Even though I dont do ballet I'm doing the exercises because i really need to strengthen my feet and ankles and I love watching these videos. Thankyou for the video

[@benjamina.herder6044]

Thank you, love your channel!

[@EM-ox7tk]

i loved this video! I like the setting of this video and it doesn't have that annoying echo that you had in the other room.

[@sierrataylor3066]

This is so helpful! Thank you!

[@lucysmith4184]

Could you please make another Center workout? That would be super amazing. Also: I just love what you do! I wouldn't have come back to ballet without your videos. Thank you so much!!

[@xobeautyxo881]

I'm ill so I missed class today but your videos makes me happy!😄

[@abbeypruyne6311]

Can you make a video about strengthening your back for ballet? It would help me tremendously if you did!!!!!!

[@solar0wind]

Abbey Pruyne She has a video for the back.

[@Dhjbcmkogrescv556]

Yay a new videoooo

[@emilylamers469]

very helpful thank you!

[@susanweinhardt2118]

I love this routine! I'm not even a ballet dancer!

[@ornellatenailleau-meshkova7591]

Thanks so MUCH!!!

[@clarajolly]

I'm looking forward to try out this version with the new winging movement, thank you ! I adore your pointe strenghtening workout, it has helped me so much with pointe work but also when dancing with high heels. Q&A question : In an early podcast episode, you mentioned that students at SAB took music classes. What do you recommend to students and dancers who want to improve their musicality ? I am learning how to read music and singing in that attempt, i guess the best is to learn to play an instrument. What other exercices can i do to work on that ? Thanks again !

[@amy8438]

Great video :)

[@lejladilaver9028]

Kathryn you are amazing😀

[@gracenoelle1755]

I don't know if you have already but if you haven't can you PLEASE do a video about just beginning en pointe? Btw I am your biggest fan and I love your videos soooooo much! You make my day.

[@alexandraowens3342]

I was wondering if you could do a video about the basics of the Balanchine style? I love your videos!!

[@rachaelhirst7818]

Thanks for this video! Can you do a workout with the stretch strength port de band please?

[@madelinelui175]

I recently had bilateral ankle pain on both feet, and my physio told me the reason to that was using the theraband. She suggests to use the acute ball instead.

[@lanaosh9612]

Thank you for this! Could you make a first week before dance classes video? It would help me relearn the names of jumps, twirls, and positions. I took ballet for 6 years growing up and at 22 years old I want to pursue my dream but can’t remember what the French words are for the moves

[@ellagoulet]

Did anyone else realize that their feet were doing the exercises unconciously as you watched...haha

[@helenajozwik8160]

Or the other foot is doing the exercise too when you're focusing on one foot

[@breadna_]

Hello Katie!!! Do you think you could make a video about arabesque/posse/coupe balancing? I'm (hopefully) going on pointe soon and my teacher says I need better balance and a higher arabesque and a higher releve balance, I would really appreciate a video on it! Thanks!

[@kristiLB93]

This was great! Gonna try and be diligent with this routine (fingers crossed ;-) Great leggings by the way.

[@bpandorf33]

omg i have those pants!!!

[@hannahbudd8630]

Can you do a video about when you're injured and can't dance (I have broken my leg) thanks xx

[@jkim9134]

What brand of theraband and resistance is the one you're using? Mine always seems to slip around and doesn't seem wide enough

[@jemma3486]

I love you so much! Please make a video about ballet flat shoes because I'm a beginner in ballet

[@lilyf5415]

Me, too!

[@lilyf5415]

Me, too!

[@lojainnasr3574]

What do you want to know? There isn't much to them really. Pointe shoes have videos on them because they are different.

[@ddesmarat]

Jemma H. Same

[@TsubasaDreams]

Could you do a video on tour jetes? I'm having trouble getting height and hitting the split

[@avalunad2154]

Could you do a tutorial of a intermediate combination cause I need some extra practice

[@joshuachristie3032]

At about <a href="#" class="seekto" data-time="260">4:20</a> the sickling the day after my ankles/outer shins were in minor pain. Is that normal?

[@katieasammy]

Do you have any tips for breaking in new pointe shoes quickly? I find new pointe shoes really difficult to dance in, and that really bothers me. I wear Bloch Eurostretch shoes. I would like to know if you have any tricks that helped you mold the shoes to your foot shape as soon as possible.

[@worldsoull]

Q&A Question! I have problems with the ball of my left foot. I had an xray and it isn't a stress fracture. From what I've read, it looks like it may be the sesamoid bones. I don't do ballet, but I wear character shoes for my dance. It hurts especially when I jéte onto that foot (I think because of the shock/pressure). Did you/other dancers in the company ever have this sort of problem? How did you handle it? Thank you! I am going to use this nice short workout before my classes :).

[@MCRice-el7os]

wow! yes it may be - I did not find out until I was about 32(am now 55) that I have three sesamoid bones under the big toe of each foot- we all have one or two under the big toe (one under big toe-little toe forefinger and pinky with the knee cap being the largest sesamoid. in my case I have two side by side and another on top of those two. both feet. I always wondered why it hurt if I did releve barefoot but on a mat or in sand I could press up so much higher. everyone thought I was nutz . I am not. I danced for a while and taught always. so I sew in gell pads(covered in fabric or you could glue two cheap ball pads however it will stay in place under the ball in he right place in a ballet shoe. if you put pads in a character shoe- might make it too tight. you are NOT alone or crazy. don't argue with nature. but landing on it even on a sprung floor just plain hurts. ok you don't do ballet so if you put a pad in a character shoe- I would ask you to go to a wider width to accommodate the pad and put pads in BOTH shoes to remain even. you are not crazy!

[@ghilee]

Can you make a video about working up to a correct 5th position? (Or if she has already can someone point me to the video) I used to be able to get a nice fifth, but I can't now. I've asked my teachers about it and they all give me different adjustments!

[@Missdaintypearl]

What kind of theraband are you using ? Thanks ♡》

[@claremeteer1444]

Great video! Q&A question- I naturally have very high arches, but my right foot is extremely stronger then my left foot. My right foot pointe shoe is dead when my left foot is barely broken in. Do you have any suggestions? My teachers don't like us using jet glue.

[@noortjeb2040]

This is a very late answer, but if you still need it; try changing your pointe shoes. So put your right pointe shoe on your left and your left on your right.

[@roisinnigcrainn7722]

@@noortjeb2040 That's some solid advice! Putting the deadened shoe on the weaker foot will give you more time with the same pair, and will help the weaker foot to build strength as it works through the softened shank.

[@gabyw5907]

Do you have any tips to fix sickled feet? Every time I point my feet, they’re sickled and I don’t know what to do.

[@jemma3486]

I have tendonitis in both my feet and I was wondering if I could do that ball exercise without having sore feet. Thx

[@dancingformysavior3971]

Yeah the ball may actually help tendonitis. You should roll out before you ice too.

[@TankGirl9056]

What kind of theraband do you use?

[@kristinarobinson9724]

What type of ball are you using?

[@eveliinaweidenbacher7105]

Second 😍😍😄

[@kestrelweyr4607]

Your leggings are so amazing!!!!

[@ingrid-ht8nq]

Can you do how to make your ballet teacher like you?

[@jemmaproductions5220]

sometimes teachers just don't like you for some reason but go into class thinking "I'm going to do great and the teacher is going to give me lots of attention" other than "ugh I don't like this teacher cause she doesn't like me" and show your willing to work hard!

[@sassafrasstree7449]

Ingrid Nicolau I had this problem once. In a modern dance class. Same thing really. I agree with the other advice, so much is about your thoughts. Also I broke though this "gliche" by basically not looking for corrections/attention. Really, go into a world of your own. Don't block the teacher out of course. Just be. .....core centred and contained. Correct yourself. Shoulders over hips. Lift out of hips and breath in so its visible to yourself in the mirror before the beginning of any enchaimant/exercise/series of steps she gives you. Focus. Your eyes MUST be above your direct horizon. Lengthen the back neck muscles behind your ears, chin up and keep shoulders relaxed. Relaxed shoulder. You might think you are relaxed but you are not. Be a grafter. Say "I am a grafter" to yourself throughout each class. Good luck. I remember I used to teach a young troop Jazz and sometimes I think I blocked a person because I didn't know where to begin.... They needed loads of correction!. It stressed me a lot. And remember enjoy your ballet. The music, your sweat and your brain - when it goes dead and doesn't communicate with parts of your body. Laugh at yourself. Xxxx

[@ingrid-ht8nq]

Sassafrass Tree Thank you!❤

[@hahalol3801]

Where can I buy these thick elastic bands?

[@maggie4899]

Can you PLEASE PLEASE PLEASE do a video on feet and arch flexibility?

[@hannahmorgan7213]

YES PLEEEEEEEEAAAAAAASE

[@claremeteer1444]

Great video! Q&A question- I naturally have very high arches, but my right foot is extremely stronger then my left foot. My right foot pointe shoe is dead when my left foot is barely broken in. Do you have any suggestions? My teachers don't like us using jet glue.

[@MCRice-el7os]

as a teacher I usually ask all students to change shoes from left to right for each time both soft and pointe shoes. unless you have two totally different size feet. this keeps the shoe from wearing out in the same spot and taking the shape of the foot.

[@pengiepicks1790]

i get so mad at my ballet teacher some times i do the work at home and i am a good student but he just pays all his attention to his favorites how do i stay motivated in this situation

[@GraceFaithGFDance]

Pengie picks Is there a more supportive environment you can go to?

[@quetzalcoatltopiltzin2423]

Many of them do that! There's always tthe group of the chosen ones...

[@chloeb6313]

That must be tough. Remember, you are dancing for yourself and nobody else. You don't need the approval to try your hardest and improve. If all else fails, go somewhere else

[@jetetendu971]

Don't focus on your teacher :) just keep working as good as you're doing now :) and listen to all the corrections and apply them ;) even if they're not for you :) and remember enjoy your class :3 you Don't need the approval of your teacher :3

[@googalove]

My first two dance teachers were like that. Yes it sucks but it toughened me up a bit. Are you at least getting corrections? If you are, I would continue to learn and absorb all you can while you're there. Even as he talks to the "favorites" apply it to yourself as well. If you're being completely ignored though I would move on to another studio. I will say, too, no matter how good you get, there's always going to be favoritism so don't get in the habit of running. Until you get to that level though I think it's okay (and necessary) to find what you need to grow as a dancer. Keep going, you've got this!!

[@lauraa664]

How come you do the wing/sickle exercises? Just kinda thought that would encourage bad technique :/ Thanks for the video, these workouts are really helpful :)

[@lidewij4263]

Laura A I believe it is to strengthen not just one but both sides of te ankle

[@lauraa664]

Ladydancealot K ah ok thank you!

[@sassafrasstree7449]

Laura A Hi. I think this except mercies rocks. I'm so excited. It is to strengthen and for me, it's to feel the winging and sickelling outside of attempting a step. Sometimes I still get corrected for sickelling and I'm shocked! I don't even know that I've done it. Ugh! So frustrating.

[@fjlassen]

They strengthen each side of the ankle, which helps stabilise it, keeping it from rolling (winging or sickling) while you dance.

[@christinakaras6452]

Cool leggings! Helpful video, too.

[@mackenzieboudreau9816]

Is it nessesary to warm up your feet of you are not doing pointe work?

[@mackenzieboudreau9816]

okay thanks

[@ptkake08]

Where are your leggings from?!?

[@loombamm6166]

#first coment

[@giyangfrancisco7525]

what call of that thing?

[@juliacapone2231]

Giyang Francisco a "thera band" its for resistance

[@maryella4039]

anybody else doing this with her?

[@bunheadladymelody3355]

this is really helpful and it's funny that my feet naturally flex . I like those pants . but I was abit anxious about the sickle part but as long as I'm not overly doing right?

[@rileyh9224]

Love your leggings 💜

[@minzmuffin1772]

why is it important to roll out your feet?

[@solar0wind]

Minz Muffin To soften and wake up your muscles.

[@chloebowles1480]

I legit can’t do my left foot

[@hannahkirkpatrick5442]

Just keep trying! You’ll eventually get it, it tok me a while to be able to do it

[@renee72]

Where are those adorable leggings from?