I NEED HELP! Im going to be teaching a pre-pointe class for the first time and i was hoping to get a few pointers and maybe some guidlines on things that are a MUST teach and DO NOT teach. I have a lot of good things to teach, but i need to make sure i teach them everything that they need to know. Basically if possible i would like a whole class outline or curriculum to compre to mine!! Thank You!! Anything would be a huge help!!

Here are some of my favorite beginner pointe exercises, they can all be performed in soft shoes to help strengthen the feet. Thera band exercises for the feet (see Gaynor Minden) are very helpful too.

Pointe Exercises

Most exercises are performed facing the barre, holding on with both hands.
Eleve is a slow rising to the tips of the toes with straight knees.
Releve is a spring up to the toes from a plie (bent knee) position.
When on pointe feel the heel pressing toward/through the front of the ankle.
Always take care to keep the ankles straight in line with the big toe.
Hold the body and head tall – keeping the weight lifted away from the feet.
Imagine a butterfly, lighting atop a flower, that is you on top of your toes.

Use white athletic tape and/or Band-Aids to tape “hot spots“ on your toes and heels to prevent blisters. Lamb’s wool, paper towel, audio/video packing insulation makes good toe protectors. Taping the metatarsals may strengthen that section of your foot, especially if your bones are not lined up evenly.


1. Arching the feet – one at a time. Stand in a parallel position, roll the right foot up through the ball of the foot and over the instep to full point, and roll down. Repeat with the left foot. Right-Left 4X
2. Rise to full point – arch the right foot by bending the right knee and at the same time roll down on the left heel, reverse and repeat Right-Left 4X. Finish by staying on Releve and bend both knees (forced arch) straighten knees, and slowly roll down to parallel position.
3. Repeat Exercise 1&2 with turn out.
4. Parallel Marching March onto pointe – Right-Left roll down 4X Reverse all.
5. Echappe – escape from 1st flat to 2nd on the toes. Pointe Right to Right side close 1st, Pointe Left to Left side, close 1st. Releve by springing out to 2nd position on the toes, close both feet to 1st. Repeat.
6. Sous-sous - spring up to crossed 5th position Releve, spring down to 5th. Point Right front, close 5th, point Left back, close 5th. Plie, sous sous, spring up crossing the feet – spring down. Repeat 4X with Right front, 4X with Left front.
7. Echappe changing feet – Spring out to 2nd on Releve, spring into 5th Left front, spring out to 2nd, close 5th Right front, spring out to 2nd balance close 5th.
8. Pas de bouree – back side front – stepping on pointe one foot at a time.
9. Simple soutenue or assemble on pointe – point right foot front and plie deeply on Left leg, keeping right leg pointed and straight slide it under you so that it pulls you up onto both toes. Point side and slide in, point back and slide in. Balance, Reverse all.
10. Bouree exercise – little steps on pointe – Releve in a tight 5th quickly raise your right foot to the ankle and place back on point hold 1-2-3-4 Do the same with the left foot 1-2-3-4 Repeat the 4 count raise lower. Reduce the combination and perform it in 2 counts (4 X) then in 1 count and then as quickly as you can. Repeat all with the left foot in front.
11. Pas de couru – running steps on point – parallel. Hold the barre with 1 hand and travel slightly forward with a little bend at the knee and articulation of the foot.
12. Scissors Walks – Hold the barre with left hand, Releve in a tight 5th and walk traveling forward by kicking Right side close front, then Left side close front 8 counts turn and walk forward with the other hand on the barre. After you feel strong enough you can also walk backwards.
Demi detourne – a ½ turn toward the barre. With 1 hand on the barre, spring up to 5th, ½ turn toward barre, hold, lower. Repeat and reverse.

Center Floor

Walk front one end of the room to the other on your toes; Try holding a chair over your head while you walk.

Polka steps – on pointe walk Right-2-3, Left-2-3,

From a plie in 5th, extend the Right foot front and pique/pose to 5th position Releve. 3x front 1x side changing feet. Reverse all.

To relieve arch cramps, put one foot on the metatarsal, rotate the leg in at the hip and press back toward the heel without lowering it.

To relieve calf cramps, stand in parallel 4th position, bend the front knee and hold as low as possible with back heel remaining on the floor.

To stretch the Achilles tendon – stand with legs one in front of the other, Parallel.
Bend both knees and push your body weight toward the front foot. Hold all stretches 30 seconds to achieve the maximum benefit.