So many steps in dance involve a releve so it is important to strengthen this movement from an early age to enable dancers to fully execute the steps that involve a releve. With a young dancer it is important that they understand the difference between a rise and a releve. Too often a releve is attempted without the use of adequate plie and consequently potential damage to the knee. However, both a rise and a releve need a strong pulled up knee to be successful. The rise should be smooth and without demi plie and the releve needs demi plie and should have a slight spring to the action. Here is a list of 10 ways that I have used to help strengthen the use of releve.

1. QUADRICEPS: Strengthening the quadriceps is important for releves. When the quadriceps are strong they support the knee. A great exercise for this is to have the dancer sit on the floor against a wall with both legs stretched in front with feet relaxed. Lift the right leg slightly off the floor without collapsing the upper body and letting the foot stay relaxed, hold for 3 counts and lower. Repeat this exercise 10 times with the right leg and then repeat with left leg. Do not alternate legs as it is the repetition that really strengthens the muscles. Make sure that the dancer watches their knee as they lift the leg to ensure that it is absolutely tight. Once the dancer starts to strengthen they could repeat the whole sequence and eventually add light ankle weights to the feet.



2. RELEVE IN 1ST:  Standing facing the barre feet in ballet first. Demi plie and releve (and 1) hold for 2 3 4. Repeat 8 times. Placing the feet in parallel 1st take one foot back and place the heel on the floor bending the front knee. Stretching the legs after concentrated use of the muscles prevents cramping. Build up to 4 sets. Make sure that the legs are all the way pulled up and that the dancer springs onto the demi pointe.



3. RELEVE IN 5TH: Standing facing the barre, feet in 3rd or 5th depending on the age and strength of the dancer. Demi plie and releve into 5th (and 1) hold 2 3 4. Repeat 8 times. Use the same stretch as in exercise 2. It is very important to make sure that the feet, ankles and legs are squeezed tightly together and that the weight is placed evenly on both feet



4. RELEVE FROM TWO FEET TO ONE: Standing facing the barre, feet in 3rd or 5th. Demi plie and releve on the back foot taking the front foot quickly to passé devant (and 1), place the front foot back to the releve 5th position and lift the back leg to passé, (2 3) place the back foot back to the releve position and lift the front foot back to passé devant (4 5) hold 6 7, place the front foot still on releve to 5th, weight evenly on both feet 8.



5. RELEVE ON ONE FOOT: Standing facing the barre 3rd or 5th position. Demi plie and releve onto the front foot the back foot tight to the ankle. Repeat eight times making sure that the legs are thoroughly pulled up and that the weight is not going onto the little toes making a sickled foot. Keep the weight primarily on the big and second toe.



6. FLOOR EXERCISE WITH WINGED AND SICKLED FOOT: Lying on the floor on your side in a straight line with the elbow supporting you on the floor and the other hand flat on the floor in front of your body to keep the position firm. Bend the underneath leg but keep the knees together. Keep the leg straight and lift it up with the leg parallel and the foot winged upwards. Slowly lower the leg and at the same time sickle the foot downwards. Repeat 10 times taking 2 counts to lift the leg and 2 counts to lower. This is one time that it really works to sickle the foot. What this exercise does is to strengthen the Peroneus Brevis tendon that runs from the foot up the calf. This tendon really helps to support the ankle and this exercise will definitely improve releves once the tendon is strengthened.



7. FLOOR EXERCISE WITH RESISTANCE BAND FOR ANKLES: Sitting on the floor with the right foot stretched straight ahead and flexed. Left leg bent with foot flat on the floor, placed next to the right knee. Using a medium resistance band, place it around the toes and hold it with both hands placing it on the left hip. Without moving the leg, slowly take the foot outwards and bring it back to the center. Repeat 10 times. Place band on right hip and again, without moving the leg take the foot inwards and back to the center. The movements are small but effective at strengthening the ankle. Repeat on the other side. Always make sure that the resistance bands are held opposite to the movement.



8. FLOOR EXERCISE TO STRENGTHEN ARCHES AND TOES: Sitting on the floor both legs stretched forward feet flexed. Place the resistance band around all the toes holding the band with both hands giving slight resistance. Pushing through the ball of the foot on 1 fully stretch the toes 2 back to ball of the foot 3 and flex the feet 4. Repeat 20 times.



9. ECHAPPES TO 2ND: Standing facing the barre feet in classical first. Demi plie and echappe to 2nd (and 1) hold 2 3 return to demi plie in 1st on 4. Again make sure that the dancer springs onto the releve and pushes the heels forward keeping the weight firmly centered. If the heels are allowed to go back it will promote instability in the ankle area.



10. PIQUES: Standing facing the barre, feet in 3rd or 5th. Demi plie, extend right foot to 2nd, push from back foot and spring onto the front foot with the knee absolutely straight. Repeat 3 times and then fondu onto front foot with a pas de bourree to change feet. It is very important that the dancer step beyond the end of the toe of the stretched foot.

All of these exercises, if done on a regular basis, will help to strengthen the dancer’s releves, which in turn will help to improve pirouettes and any other step in dance that requires the use of releve.