Video: Pole Dance Heel & Ankle Warm Up Exercises

One of the least talked about warm up exercises is those directed at conditioning and strengthening the heels and ankles. It’s weird because, as pole dancers, we definitely use our heels and ankles more.

With the pleaser shoes, you can injure yourself when your heels are misplaced or you land haphazardly. The proper pole dance ankle warmup exercises can help prevent this injury and keep you closer to your pole.

Also, with the right strengthening and conditioning exercise, you’ll enjoy a better pole grip and perform pole dance poses better. So, how do I help my students become better?

Learn invaluable tips and tricks to boost your exercise regimen and pole dancing experience.

Pole Dance Ankle Warm Up Exercises

Improving your ankle and heel strength matters a lot. So, I recommend starting simple and then moving to more complex exercises.

Straight Leg Movements

My go-to starter is straight leg movements around the pole. This helps you master your standing and leg grip on the floor, especially if you’re new to stripper shoes.

For a more uniform experience, I recommend counting down as in the regular dance classes. Ensure to move and switch your arms as you test your ankle grip from side to side.

Pole Dance Heel & Ankle Warm Up Exercises

Have you perfected the move above? Great! You’re learning fast.

Pole Walk

Now, try to walk around the pole with straight legs. It may appear weird initially, but it gives your ankles and heels the support and conditioning needed for dancing.

You can also try to kick the air as you walk around the pole. This is an especially interesting movement that prepares you for some kick-and-hop moves.

Pole Dance Heel & Ankle Warm Up Exercises

Move in a clockwise and anticlockwise direction to perfect it. (It’s okay if you’re tired now, you can take some rest)

Next Up!

Slanted Against Your Pole

Combine a true grip on the top and a split grip on the bottom as you slide a little distance back. If you do this right, you should be on your tippy toes and in a slanted position to your dance pole. PERFECT!

Hold the position and let your legs and ankles get used to them. It’s important to support yourself with at least one hand on the dance pole. You should also ensure that the floor isn’t slippery, as this could affect the grip.

Pole Dance Heel & Ankle Warm Up Exercises

Count to 7 and take a break. Work your ankles in a circular motion as you break, one leg at a time. This will help improve your ankle’s strength and condition it better so you can execute exotic dance positions more perfectly!

Next Up!

Crouch Walk Around Your Pole

Do a crouch walk around the pole. It is important to keep your feet flat on the floor as you walk around the pole in a crouched position. This helps you improve your knee strength and prepares you for exotic dance moves. Go around the pole in a clockwise and anticlockwise direction.

Don’t get discouraged if you fall or don’t get it at first – it can take some practice!

Next Up!

Pole Squats

Do some squats around the pole.

It’s important to stay on your toes as you perform the squats.

Count to 10 with each squat rep you perform, and take a break.

Next Up!

Ankle Flex

Flex your ankle by going from standing flat to tippy toes. Try that in 10 reps, rest, and repeat.

Relax your ankle by rotating it in a clockwise and anticlockwise direction.

Pole Dance Heel & Ankle Warm Up Exercises

Next Up!

Pole Pull Ups on Your Ankle

Hold your pole firmly and go from straight standing to a semi-crouch. Ensure that you stop at the point where your knee is parallel to your hip.

Always remember to stay on your ankles as you perform this exercise.

Repeat this 7 to 10 times, depending on your strength and endurance.

Take a little break by rolling your ankles in a clockwise and anticlockwise direction. You can take as many breaks as you need during this – it’s not an easy feat, especially if it’s your first time.

Pole Dance Heel & Ankle Warm Up Exercises

Next Up!

Combine All in One

Now, combine most of the moves by keeping your thighs together (ensure no space in between), hold your pole at arm’s length and then go all the way up and down.

This is more like squats, but you’re both building your core and strengthening your heels.

Remember to stay on your tippy toes as you go up and down the pole.

Repeat this about 10 times and take a break. While breaking, roll your ankles in a clockwise and anticlockwise direction.

Pole Dance Heel & Ankle Warm Up Exercises

So, there you have it. You can combine these steps with your existing warmup routine to improve your pole dancing experience.

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