Point my toes? Don't you mean point my foot?

Our guest columnist is Annette T. Thomas, a dance teacher and choreographer, who has trained at Carnegie Hall, the San Juan Ballet Company, and the Connecticut Regional Ballet Company under world class instructors. With 30 years of dance and figure skating experience behind her, Annette is certified in Russian Method Classical Ballet, and is a member of the Professional Skaters Association, U.S. Figure Skating, the International Association for Dance Medicine and Science, and the Wisconsin Dance Council. Annette began working with figure skaters in 1998 and has conducted numerous off and on-ice workshops in the areas of conditioning and artistry. Below is an excerpt from her book Fundamentals of Alignment and Classical Movement for Figure Skaters, which has received international acclaim from ice and roller skaters and their coaches.

Pointing your toes
by Annette T. Thomas

In ballet, the command to "point your toes" is really inaccurate. The accurate command is to "point the foot" or extend the ankle joint straight down (plantar flexion) and then further extend the toes (not "crunch") in order to feel that you are stretching and lengthening the entire foot.

Crunched toes in a boot can cause foot and lower leg cramps and greatly increase the risk of injury. Crunched toes will also make it very difficult to straighten your knee as the calf muscle will be contracted. It is difficult enough to feel a pointed foot inside a skating boot, so I tell the skaters to push the ball of the foot and toes down into the floor of the skate until the heel begins to rise off the floor of the skate.

In the illustration below, you can see that when the toes are "crunched" (right illustration), the calf muscle shortens pulling the femur towards it. Extending and pointing the foot correctly (left illustration) allows the knee to straighten with ease.

(Mary Gainer illustration copyright 2006. Used with permission.) 

Annette currently teaches workshops in Russian Method Classical ballet, Folk and Character Dance, and works with skaters at the Wisconsin Figure Skating Club and the Kettle Moraine Figure Skating Club. For additional information on feet, posture, movement, and pretty much everything else that figure skaters should concentrate on, please check out Annette's website Ballet for Figure Skaters.

Article and content are copyright 2008 by Annette Thomas. Material may not be copied or distributed without the consent of Annette Thomas.

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Ankle strength and alignment: A must for skaters

Our guest columnist is Annette T. Thomas, a dance teacher and choreographer, who has trained at Carnegie Hall, the San Juan Ballet Company, and the Connecticut Regional Ballet Company under world class instructors. With 30 years of dance and figure skating experience behind her, Annette is certified in Russian Method Classical Ballet, and is a member of the Professional Skaters Association, U.S. Figure Skating, the International Association for Dance Medicine and Science, and the Wisconsin Dance Council. Annette began working with figure skaters in 1998 and has conducted numerous off and on-ice workshops in the areas of conditioning and artistry. She is also the author of Fundamentals of Alignment and Classical Movement for Figure Skaters, which has received international acclaim from ice and roller skaters and their coaches.

Feet and Ankles: articulation, strength and correct alignment (continued)
by Annette T. Thomas

Let's now talk about ankle strength and proper alignment, which are a must for dancers and skaters as whole body alignment, balance and internal stability particularly in jumps and spins are reliant upon them. You may have noticed during the recent Summer Olympics that a number of the gymnasts and divers turned their feet inward (known as “sickling” in ballet) during an exercise which required pointed feet. Tendons from both the inside (medial) and outside (lateral) of the lower leg form a sling under the foot so that when there is an imbalance of strength vs. stretch between the two sides, this “sickling” often occurs. When a skater or dancer’s foot is sickled it not only looks awful, it is a potential injury waiting to happen.

Example of a sickled foot:

A sickled foot in boot:

A correctly pointed foot is a plantar flexion with a slight eversion:

A correctly pointed foot in boot:

Most skaters either sickle or crunch their toes and both of these actions are nearly impossible to correct with skates on. To work on correctly pointing the feet I have my skating students practice getting the accurate look and feel of pointing their feet first by sitting on the floor with legs straight and in bare feet; then, while standing, practicing tendus, degagés, and relevés (ballet exercises at the barre). Practicing plies and relevés with the skates and guards on also helps to develop foot, lower leg and knee strength as well as energize the mind-body flow.

Recognizing and enjoying the role your feet play in becoming the best skater you can be can invigorate, both mentally and physically, every area of your training.

Annette currently teaches workshops in Russian Method Classical ballet, Folk and Character Dance, and works with skaters at the Wisconsin Figure Skating Club and the Kettle Moraine Figure Skating Club. For additional information on feet, posture, movement, and pretty much everything else that figure skaters should concentrate on, please check out Annette's website Ballet for Figure Skaters.

Article and photos are copyright 2008 by Annette Thomas. Material may not be copied or distributed without the consent of Annette Thomas.

**CLICK HERE FOR MORE GREAT ADVICE FROM PROS!**

Feet and ankles: Keys to releasing flow of movement

Our guest columnist is Annette T. Thomas, a dance teacher and choreographer, who has trained at Carnegie Hall, the San Juan Ballet Company, and the Connecticut Regional Ballet Company under world class instructors. With 30 years of dance and figure skating experience behind her, Annette is certified in Russian Method Classical Ballet, and is a member of the Professional Skaters Association, U.S. Figure Skating, the International Association for Dance Medicine and Science, and the Wisconsin Dance Council. Annette began working with figure skaters in 1998 and has conducted numerous off and on-ice workshops in the areas of conditioning and artistry. She is also the author of Fundamentals of Alignment and Classical Movement for Figure Skaters, which has received international acclaim from ice and roller skaters and their coaches.

Feet and Ankles: articulation, strength and correct alignment
by Annette T. Thomas

To continue the theme of Taking Time for Your Feet, I’d like to address how working specifically on ankle and foot articulation, strength and alignment can enhance whole body awareness and release flow of movement. Your ability to balance, maneuver, jump and spin relies on the foundation of your feet and ankles. Try to visualize the soles of your feet and your brain as "electrodes" and that your energy and body awareness are continually flowing and "arcing" between these two points. If there is a disconnection between these two "electrodes" your entire body awareness and flow will be broken.

To reiterate two "feet facts" from my previous article:

• Much of accurate proprioception comes from sensitivity in the soles of the feet.  If your feet have not been included as an essential part of your training they will not send accurate information to your nervous system. This inaccurate information can cause problems in every area of your skating as balance, timing and artistic sensitivity require that the entire body be fully attuned to every nuance of movement through time and space.

• Even though the feet are “locked” into the skating boot the surface quality of the ice should still be felt through the floor of the boot.  If your feet have been neglected they will lack the sensitivity to feel the ice.  This in turn directly affects edge quality and as well as whole body line.

For a skater, it is often easy to neglect these areas as the skating boot seems to do so much of the support work, but it is the internal strength, flexibility and energy flow that make achievement possible.

Below are two exercises which will help you to feel how foot and ankle articulation affects the internal workings of the entire lower leg.

Exercise 1. Foot articulation/awareness exercise

Begin barefooted and seated in a comfortable position, wrap both hands tightly and completely around one foot.

• Moving just your toes, crunch the toes down, hold, release, and repeat.
• Flex the toes up, hold, release, and repeat.
• Spread the toes out wide, hold, release, and repeat.
• Press just the big toe down, hold, release, and repeat.
• Press just the little toe down, hold, release, and repeat.

Analyze: Did you feel the muscles in the bottom of the foot? What did you feel different each time? Were you surprised at how much action you could feel when you spread your toes?

Repeat the entire exercise, wrapping both hands tightly and completely around your ankle. Analyze: Did you still feel the same movements or were they different? If they were different, how did they differ?

Repeat the entire exercise, once again wrapping both hands tightly and completely around your lower calf. Even though it was more difficult to feel the movements of the toes within the calf muscle you will still be able to feel some internal movement. (Excerpts and exercises taken from “Fundamentals of Alignment and Classical Movement for Figure Skaters,” available for purchase at Ballet for Figure Skaters.)

Exercise 2. Ankle articulation/awareness exercise

Step #1: Wrap both hands tightly and completely around your ankle.

Step #2: Dorsiflex your foot strongly, feel your Achilles tendon stretch while the tendons at the front of your foot contract.  Relax and repeat the movement:

Step #3: Now evert:

Step #4: Then invert the foot slowly and strongly in the flexed position:

Step #5: Lastly rotate your foot clockwise then counterclockwise in the widest circle you can.

Step #6: Repeat the above exercise while holding the upper calf tightly and completely.

Analyze: Did you feel the calf muscle stretch and the tibialis anterior (muscle in front of the tibia) contract? This is one of the muscle groups that works together during jump take-off. Did you feel the Peroneus muscles (muscles on the outside of the lower leg) come in to play as you everted and inverted your foot from side to side?

Improving foot and ankle articulation and strength will not only increase coordination and technical finesse, it will also improve your internal mind-body connection and flow. This internal stability and awareness will then free you for greater artistic interpretation.

To strengthen the articulation of my feet and ankles I personally use resistance bands and “Yoga Toes” as well as a series of ballet exercises. To increase strength in pointing the feet, doing exercises which closely correlate to skating movements (push off, pointing the foot and jump take offs and landings) are ultimately more effective than picking up marbles or a towel with the toes for two reasons: First, "crunching” the toes is often mistaken for “pointing the feet.” Second, the entire biomechanics of foot articulation is greatly affected by whether the knee is bent or straight.

Recognizing and enjoying the role your feet play in becoming the best skater you can be can invigorate, both mentally and physically, every area of your training.

TOMORROW...Annette continues her discussion of feet and ankles with "Ankle strength and alignment: A must for skaters."

Annette currently teaches workshops in Russian Method Classical ballet, Folk and Character Dance, and works with skaters at the Wisconsin Figure Skating Club and the Kettle Moraine Figure Skating Club. For additional information on feet, posture, movement, and pretty much everything else that figure skaters should concentrate on, please check out Annette's website Ballet for Figure Skaters.

Article and photos are copyright 2008 by Annette Thomas. Material may not be copied or distributed without the consent of Annette Thomas.

**CLICK HERE FOR MORE GREAT ADVICE FROM PROS!**

Advice from a pro: Breaking in new boots

Our guest columnist is Rikki Rendich Samuels, an instructor at Rockefeller Rink in NYC for over 25 years. As a four-time USFSA national competitor, Rikki received her gold medals in figures and freestyle, and is a former two-time Middle Atlantic Senior Ladies Champion. As a professional, she has been awarded the highest awards from the Professional Skaters Association, a master's rating in figures and freestyle, and a master's rating in program administration.

Everyone agrees that breaking in new boots can be time-consuming and painful. But experts disagree on how to make the process easier. Here are some suggestions:

• If you've been a once a week skater, allow six to eight hours of practice time for breaking in new boots. Start with short sessions, a half-hour at most, and build gradually to your usual practice time.

• Competitors should time their purchases so they can break in new boots in the summer, before the competition season starts.

• Begin breaking in new boots off the ice. Wear the skates, including the boots, blades, and hard blade guards, at home. Walk around with your knees and ankles well bent. Do not walk in the boots without blades, as you may distort the metal shank that keeps the boot rigid. (This advice is for you skaters who have the boots and are waiting for your blades to arrive. Never walk around just in your boots. I know it's tempting!)

• At first, don't lace the top pair of hooks. If you have custom made skates, get advice from your boot maker about whether to lace to the top or not. Stock boots, generally, should not be laced on the highest pair of hooks at first.

• On the ice, do back crossovers in both directions. Because this move requires deeply bent knees and ankles, it is the most efficient way to create flexibility in the boot.

• You can ask the staff at your pro shop, where you bought the boots, to punch out the ankle area or other tight spots on the boot. Most boot specialists will ask you to point out on your bare foot the places that hurt. Sometimes they mark the trouble spots with lipstick on your bare feet, then you put your boot on, and the lipstick rubs off on the lining of the boot, showing the expert where you need more room.

• Wear knee-high socks (of the same thickness as your usual leg wear) instead of waist-high tights while breaking in new boots. When you remove your skates, take off your socks and examine your feet. Look for red spots or blisters so you can have the boots adjusted before a small injury becomes more serious.

• The "wet sock treatment" has a lot of fans. They believe that if you wet a pair of socks and put them on your feet, towel them dry so they are not dripping, then put your new boots on for at least a half-hour, your body will warm the moisture in the socks, and that in turn will soften the leather so that it molds to fit your foot. This is best done on the ice, not at home. True, your feet will feel cold for a short time, but this technique can shorten the break-in period enough to make it worthwhile.

• Replace your laces regularly, not just when they break. Old laces stretch, compromising their ability to support. In addition, they can make a dent in the tongue, which makes it difficult for you to lace your boots tightly.

When you purchase new boots, allow plenty of time to break them in before a competition, test, or skating event. No one can skate well with boots that are not broken in. Also, make a note of how long it takes you to break in your new boots, so that in the future you will know how much time to allow.

[Rikki has also written a book called Kids' Book Of Figure Skating: Skills, Strategies, and Techniques which contains information on: proper technique, how to purchase skates, warm-up exercises, rink rules and skating etiquette, how to be an informed fan, skating clubs and associations, and many other relevant topics. You can also check out her website at RikkiSamuels.com.] 

145 steps to make a hockey skate

145 step process to make a hockey skate? Wow...I don't know what number I would have guessed, but it sure wasn't 145. Below is an informative video -- I learned a lot, laughed, cried, and will write to Bauer to give the sewing lady a raise. (If you're interested in seeing how figure skates are made, I got a neat tour of the Harlick skating boot factory last year and took photos.)