Mastering turns
Pirouettes require good alignment, coordination and strength, such as a stable core, proper arm alignment and coordinated spotting. Balance is required too! While a sufficient amount of force is necessary, attempting to generate more force could throw the dancer off balance instead.
In this blog post, discover some tips and tricks to master turns, with targeted exercises to strengthen specific muscle groups.
Proper alignment before and during the turn
Maintaining the retiré (or pirouette) position is the key to achieving sustained and smooth turns. Ensure that the lifted leg is well turned out, with the foot placed at the knee of the supporting leg.
Swinging your arms or twisting your ankles when beginning the turn may increase the risk of injury. Rather than using twisting or swinging motions to generate more force for the turn, use a strong relevé instead.
Refer to this blog post for more tips on how to improve your turnout.
Exercise 1: Passé balances
1. Begin in a 4th position with the left leg in front, arms in 3rd position with left hand forward.
2. Passé Relevé onto the left leg, bringing the right leg up into passé position, ensuring that the knee is turned out and toes are placed in front of the left knee. (ensure only your small toe touches your knee!)
At the same time, bring the hands into 1st position.
3. Hold for 5 counts.
4. Draw the right foot down as you lower your left leg.
5. Point the left leg forward and lower in 4th position, opening the left hand to second.
6. Repeat steps 1-5 on the opposite side
Take note:
Ensure a swift motion without disconnecting the lifted leg from the supporting leg when moving into the retiré position, as this will shift your weight and affect balance during the turn.
Exercise 2: Single leg raises
1. Begin in parallel.
2. Place right foot at left ankle.
3. Slowly raise right leg for 3 counts.
4. Lower for 3 counts.
5. Repeat 20 times on this side.
6. Repeat steps 1-5 on the other side.
As you gain stability, try to balance for a few more seconds, or attempt this exercise on relevé.
Engage the appropriate muscle groups
Core muscles
When turning, visualise a long metal rod inside your body, running from from the top of your head to your metatarsals, into the ground.
Exercises: Plank, side plank (see more here)
Back muscles
Use your back to hold up your arms, keeping a flat back, with your shoulder blades are pushed out and downwards. Avoid squeezing the shoulder blades together.
When your arms are in 1st position, imagine someone trying to push your hands upwards and push downwards to resist that force. This engages the latissimus dorsi muscles, pulling the trunk upwards and stabilising your body during the turn.
Partner exercise:
1. Hold your arms in 1st position and have a partner put their hands under yours, pushing upwards towards the ceiling.
2. Resist the push, maintaining your arm position for 3 seconds.
3. Relax.
4. Repeat steps 1-3 nine more times.
To challenge yourself and increase the intensity of the exercise, hold for a few more seconds in step 2.
Spotting
Spotting involves keeping your gaze fixed on an object at eye level or slightly above, turning your head at the last possible moment.
Dana Hanson, a faculty member at Pacific Northwest Ballet School, advises that the spot should anchor the turn, whereby the spot itself is making the turn happen. When you perform a multiple pirouettes, allow your spot to lead you, keeping them even and rhythmic. Hanson recommends taking off on the ‘and’ count instead of on count one, which should come with a feeling of being late.
Mastering turns takes practice, patience and dedication. Remember to focus on building up strength, engage the core and maintain good alignment. Practise makes perfect! Keep practising and soon you will be twirling effortlessly! 🩰🌟
References:
https://theballetdoctor.com/how-to-improve-your-pirouettes-the-science-behind-turning/#:~:text=To%20improve%20our%20pirouettes%20we%20need%20to%20keep%20our%20working,out%20passé%20in%20our%20turns https://www.dancemagazine.com/spotting-tips/#gsc.tab=0