|
"3-Toe Base" One of the most important discoveries in recent years is the use of the term "3-Toe Base". "Toe Base" itself has already become a common term, relating to the area starting where the base of the toes connect to the rest of the foot and ending at the front end of the bottom of the toes. Confining that toe base to the Big Toe - and the two toes NEXT to the big toe - has made a dramatic impact on quite a few dancers. Dancing a "check" in any direction - using a "3-Toe Base" simply means that the ball of the foot is not touching the floor and the little toe is "at rest" during this action. This "3-Toe Base" produces a stronger "change of direction" in any "check" move - and also produces a stronger body connection to the floor. From "Critiques" and discussions with a few interested dancers, came the realization that more than a few dancers roll their weight to the outside of their feet. This action creates two different problems: One is having knees point in opposite directions. The other problem is the frequently discussed habit of "toeing in". Discussions with several of these dancers brought to light that even though they do not generally "toe-in" - they occasionally "toe-in" on turns. Weight on the outside of the foot not only encourages "toeing in" - but sometimes contributes to a turned ankle or loss of balance. Several dancers reported that they have always had "weak ankles". However, the weak ankles all disappeared after a little practice with "3-Toe Base" "Lifting the little toe" was a phrase that worked for a long time. However, once we started focusing on the toes that should be emphasized, instead of the one toe that should NOT be emphasized - the result was spectacular. This technique is currently working wonders for "body projection". Dancers working on developing a "3-Toe Base" - report experiencing a stronger "lift" in their center (CPB) - along with an increase in balance control. Here's another "Fun" experiment: When you are simply walking down the street - try landing in the center of the front edge of your heel - (This takes controlling the muscles of your whole foot) - then press down and roll through your "3-Toe Base" (Pretend the little toe and it's companion are not there.) You will be amazed when you start to FEEL the strength and control that runs up - and through - your "center." Runners tell me that using "3-Toe Base" has improved their speed as well as their balance. Dancers attending Motion Study Classes and/or Intensives, report feeling the difference the first time they are introduced to the experience. Here is another interesting exercise: Hold onto the back of a chair, the kitchen sink, or whatever - just for stability and balance. Now spread your toes wide apart - as if you were trying to make a shoe tree out of your foot. (If you are so inclined - go ahead and take your shoes off so that you can SEE the difference.) Press all three toes (Big one & next two) down into the floor. If you stay in place, and don't buckle your knees, this action should push your body upward. Now use that same pressure into the floor and send your body to the SIDE - or BACK - or FORWARD - instead of UP! The same pressure that moved you UP - can move you OUT! Some people find it physically difficult to stretch their toes - particularly if this has not been part of their daily routine. However, stretching the toes is a vital, necessary practice, if you want to have strong, healthy feet. Stretching the toes takes pressure off of bunions. - And if you DON'T have bunions, stretching the toes will serve as a form of prevention. Stretching the toes allows the arch to settle into the floor and redistributes your weight. Ladies have reported dancing all night without discomfort, once they learned to spread their toes, inside their shoe, instead of scrunching the toes together. Many dancers "work out" to keep their bodies in shape.
Feet also need a "work out": Press yourself up onto your "3-Toe Base" -
Stretch the toes as wide apart as they will go. Move your body up and down
through the flexibility and control of your ankles - (not the knees)
Repeating this exercise can become a good "workout" for the feet. In a few
short weeks you will enjoy more flexibility and strength in your toes.
Your dancing will improve and your feet will feel wonderful! Recently, I started using the phrase "Living Articles"
- to describe the intent of the articles on my web page. This only means
that the articles will never be quite finished. (Check the "Update" date
at the top of each article) The articles will grow as people question, discuss,
and/or, as I come across interesting bits of information that I feel should be
added. Yours for "Better Dancing through better Education". Email: Skippy@skippyblair.com or - Phone: 562-869-8949 |