After you warm up and with your pointe shoes on, take a small recreational ball of 6-12” diameter, and use your pointed foot to control the movements of the ball. Roll the ball to the right and left, forward and backward, keep your trunk posture in line

This exercise strengthens balance, ankle stability and weight distribution in the foot.

You can execute this exercise sitting on a simple stool with one foot on the ball and the other on flat or en pointe for a greater challenge. Keep your back straight and your abdominals actively tightening.

This can also be executed standing while keeping your trunk posture in line with abdominals held for stability and supporting foot used for balancing. While working the foot (foot on ball) you will be increasing your ankle strength and articulation.

For variation, this exercise can be done sitting on a larger exercise ball. Focus on core strength and ankle stability without gripping the hip flexers. Maintain calm even breathing and an even rhythm of movement.

Be sure to practice both right and left evenly.

Calf and hip flexer stretches are recommended after each workout session.