All dancers…Strengthening of Thighs Muscles.?

Question

Hi everyone. I have real trouble sometimes with my back leg when I do jetes. I notice that my knee is bent a little and I find it really hard to keep, primarily my back knee cap, straight and locked tight when I’m up in a jump. This also happens in Pointe, my knees tend to drop a little and this causes my ankles to become insecure. I need my knees to be more secure and strong.

My teacher says I'll need to work on the muscles in my thighs to help me, but I’m a bit lost on what to do. Does anyone have any stretches or strengthening exercises for the muscles in thighs, especially down the front of them?

Any help would be welcomed! ox

Answer 1

try squats and running on a hill or a inclined treadmill, of lifting weights   with your legs

Answer 2

Although I did not take ballet, I did dance for 9 years (Scottish Highland) so I don't know the positions you use but I will try to describe the move we use for thigh strengthening. With your standing leg in a bent position , supported on the ball of your foot and your other leg pointed directly to the side with your leg straight, knee towards the ceiling and your toe pointed, slightly bend your working leg and re-extend in and aerial position about 4 inches higher than the floor then repeat bending your working leg slightly and re-extending 4 inches higher than the previous movement, keep repeating until your extended leg is as high as it can go and hold for 5-10 seconds. Then with your working leg still extended, straighten your standing leg while still on the ball of your foot and tuck your working leg behind (while keeping it straight) and tuck your working foot behind and into the arch of your standing foot. Then repeat on the other side. This video will give you a good idea as to what I mean http://video.google.com/videoplay?docid=...

Watch the girl in the red at 33 seconds into the video.

When you're practicing do it slowly and hold your extended positions as long as possible. It'll help to strengthen your thighs, knees and ankles all at the same time. Hope this helps =)