Few things top that jaw-dropping moment when a ballerina hits a balance—and just stays. And when you’re over your leg and in control, balancing can look (and feel) so easy. But if you’re unsure of yourself and tense, you’ll be facing some nerve-racking moments onstage. Follow these tips from the pros to improve your balances. With strengthening exercises and a strong mental focus, you’ll be on your way to creating showstopping moments of your own.
Lay the Foundation
Give yourself a solid base for long balances by strengthening your ankles and lower legs. Melody Mennite, a Houston Ballet principal, likes to do relevés at the barre to work out her ankles and calves. “Do them on two feet and then on one foot until you feel like it’s getting harder—then push through and do some more,” she says. “Be consistent about doing them every day.”
You’ll also need the support of strong core muscles holding you tight around your middle, like a corset. Regular crunches help, but Boston Ballet principal Misa Kuranaga recommends using an exercise ball to do side sit-ups, too. “It’s hard to get at your obliques without using a tool,” she says. Kuranaga lies on her side over the ball, keeping her feet on the floor, and lifts her torso up towards her hip. If you try this exercise, pull your stomach in at the navel and avoid twisting your body.
Mennite recommends doing back-ups to strengthen the back muscles, too. “While you’re working one side of your body,” she says, “you have to strengthen the other side as well.”
Plus, many balances are held in arabesque or attitude, which require rock-solid back muscles.
Get There and Stay There
How can you make sure you’re over your standing leg from the get-go? If you’re doing a relevé up to pointe, think about aligning yourself over the supporting foot as soon as you plié, so that all you have to do is go straight up. If you’re doing a piqué into the balance, you have more to consider. “The forward motion can make or break it,” says Tina LeBlanc, a teacher and former principal with San Francisco Ballet. “Pull up as you piqué to engage your center, so that it’s not just a lateral movement.” Practice the piqué several times to see how much you need to push from your back foot. Too much force is usually better than too little, because it’s easier to save a balance when you’re falling forward (and can still use your core to steady yourself) than when you’re falling backward.
Once you’re up there, think of pointing your foot hard into the floor. “If you sit into your leg or rely on the pointe shoe,” LeBlanc says, “you’ll have too much play in the ankle, and it won’t be as strong.” Imagine that your standing leg ends at the top of your hip, not at the top of your thigh, so you feel a connection to your core. Try to keep energy moving out through your limbs. That way, your balance will be dynamic and expansive instead of static and brittle.
Find Your Focus
How you use your eyes can help you balance—especially when there’s a partner involved. “Focus is really important,” Kuranaga says. When she dances the Rose Adagio from Sleeping Beauty, which is notorious for its long balances, Kuranaga asks her partners to stand a little to the side of her so they’re not in her line of sight, focusing instead on a wing or a piece of scenery as she balances. “If I see something moving, I get really distracted,” she says.
Houston Ballet’s Melody Mennite holds a long balance as Lise in La Fille Mal Gardée. Photo by Amitava Sarkar.
However, LeBlanc suggests a different strategy: “You’ll look more confident if you make eye contact with your partner, which is what the character you’re playing would realistically do,” she says. Some dancers also find that locking eyes with a partner can be steadying. Try both strategies: Look at your partner during one run-through of a piece, and pick a focal point in the distance the next. See which one works best for you.
Also think about your mental focus. When you’re scared and tense, it’s harder to hold a balance. “If you’re frightened and get stiff, you’re more likely to topple over like a tree,” Mennite says. “But if you’re relaxed, your body can make the minuscule adjustments that help extend the balance.”
Whatever happens, avoid visibly struggling to stay in a pose. No one wants to see the effort behind the balance. If it doesn’t work, find a beautiful way out. “I pull up and try to float my arms a little bit,” Kuranaga says. “That preserves the magic.”
School of American Ballet students (Rosalie O'Connor, courtesy SAB)
Do you have a "Strictly Ballet"–sized hole in your heart? Good news: The upcoming docuseries "On Pointe" just might fill it.
The School of American Ballet is teaming up with Imagine Documentaries and DCTV for the project. Though it's not yet clear where "On Pointe" will air, we do know that it'll follow talented SAB students preparing for professional ballet careers—much as Teen Vogue's popular "Strictly Ballet" web series did back in the day. But "On Pointe" marks the first time documentary filmmakers have been allowed access to the school, and it sounds like it'll paint an even more complete picture of the dancers' lives inside and outside the studio.
Choreographer Bob Fosse's signature style—with its jazz hands, inverted knees, and slouched shoulders—is still a huge influence in the dance world (and, thanks to the gloriously dancyFX series "Fosse/Verdon," the TV world). But while you know to expect plenty of Fosse-isms during a stage performance of Chicago or Sweet Charity, Fosse's legacy has also seeped into pop music culture, inspiring the likes of Beyoncé and Lady Gaga. Here are just six of the many music videos that reference Fosse's iconic works.
Gabrielle Hamilton in John Heginbotham's dream ballet from Oklahoma! Photo by Little Fang Photo, courtesy DKC/O&M
Last night, longtime theater legends (including Chita Rivera herself!) as well as rising stars gathered to celebrate one of Broadway's danciest events: the third annual Chita Rivera Awards.
The evening paid tribute to this season's dancer standouts, extraordinary ensembles, and jaw-dropping choreography—on- and off-Broadway and on film.
As usual, several Dance Spirit faves made it into the mix. (With such a fabulous talent pool of nominees to choose from, we're glad that ties were allowed.) Here are the highlights from the winner's list: