Most Effective Dance and Gymnastic Exercises

Various heel and toe raises for high reps are the first thing that comes to mind.

Barefoot/Minimal running is also very good.

It does take time to build the ankle, so take it slow, just as you would any other element.

i'm having a hard time picturing how to do the bent knee variations.

BTW - Nice to see you posting more Jeff!

To work the shins a good one is sitting a chair get one foot and put the heel of your foot on the toes of your other foot. Then raise your toes towards your knee (dorsi-flexion) while simultaneously pressing down with the heel of your other foot. This adds resistance to the exercise and you can judge how much you want to press. Do maybe 3 sets of 10 reps every day unless you are feeling fatigued from the previous day.

Another awesome exercise I have recently found, if you have access to an elastic of some kind, is to get the elastic and put both handles in one hand. Then, whilst sitting on the floor, loop it around 1 foot and take it under the next foot. You should now be able to pull the elastic with your hand and push down with the foot that the elastic runs under. This will add resistance and once again begin to do toe raises with the foot that has the loop around it.

Let me know if you don't understand and I'll try to get you a pic

Enjoy!

Mr Brady said:

BTW - Nice to see you posting more Jeff!

Yes, it is! The more steady forum members who have been to the seminars the better! :wink: