This article was co-authored by Geraldine Grace Johns. Geraldine Grace Johns is a Professional Ballerina and the Owner of Grace Ballet in New York and Los Angeles. Geraldine toured through New Zealand, Australia, Japan, and Korea as Jammes in Ken Hill's Original Phantom of the Opera. She has studied with the Royal Academy of Dance in London to become a teacher and taught for the Kudo School of Ballet in Yokohama. Geraldine also ran her own Royal Academy of Dance School in New Zealand before studying at the Neighborhood Playhouse School of the Theatre in New York City. Geraldine was a guest coach and Master Class teacher in Toronto for the Canadian Royal Academy of Dance's Dance Challenge in 2018, 2019, and 2020. She was also a guest coach and Master Class teacher for the USA Royal Academy of Dance Challenge in Long Beach, California in 2019 and 2020. Grace Ballet Los Angeles has won recognition as one of 13 Best Ballet Schools in Los Angeles since opening her school. Geraldine is a contract Practical Teaching Supervisor for the Certificate in Ballet Teaching Studies for the Royal Academy of Dance.
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A toe stand is exactly what it sounds like, jumping up onto your toes in one fluid motion while standing in place. Watching exceptional dancers like Michael Jackson and others make it look so easy can be intimidating, but it’s a skill they’ve had to practice dozens, perhaps hundreds of times. Think ballerinas are the only ones who can do a fancy toe stand? Think again. You can do it too!
Steps
Getting Ready
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1Find the proper footwear. You should not attempt this move without wearing the appropriate shoes. Avoid wearing split-soled shoes as they don’t support your foot. Tennis shoes can work, but keep in mind that performing this move over and over will wear the material down and cause tearing.
- The best option would be a triple toe and heel build-up shoe. These shoes have triple the padding of normal shoes throughout and are specifically made to enhance balance and overall support. You can find these at specialty shoe stores.
- Tap shoes work great as well. Not only are the toes strong, the sound they make will give you a clue as to whether or not you’re landing properly. Grab a pair of these from any dance studio or online tap retailer.
- Another option are tap boots. They look like high-top sneakers and offer great ankle support. Beginners should consider this option. It’s like the best of both worlds.
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2Stretch your ankles. Loose ankles will help you avoid injury so stretching is key. Lay down on your back with one leg bent and foot flat on the ground. Cross your outstretched, straight leg over the bent leg so the ankle meets at the knee. Trace the alphabet in the air with the raised foot. This will help loosen your ankle. Do this for 5 minutes or until comfortable.
- Repeat this exercise with the other foot.
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3Perform more stretches. Standing up with both bare feet on the floor, perform heel raises. You do this by slowly raising your heel off the ground but keeping your toes flat. You should feel stretching in the arch of your foot, as well as your ankle and calf. Do this at least ten times on each foot.[1]
- Do the reverse as well by keeping your heel firmly planted on the ground and raising only your toes up. Repeat this on each foot 10 times.
- You can also practice by doing rises and relevés on 2 feet and then on 1 foot.[2]
Practicing the Move
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1Sit down. A great way to practice this move is to start by sitting down in a chair. Make sure you use one without wheels. With both feet on the ground and back straight, slowly raise your heels off the ground and onto your toes.
- Hold on to either side of the chair with both hands for more stability in the beginning.
- If available, a short stool would work as well.
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2Find a barre. Once your confidence has been built a little and you feel comfortable, practice the same move standing. A good place to practice this for the first time would be in a gym or studio where you have access to a stable barre. With the proper shoes on, face the barre and hold on with both hands. Slightly bend your knees and hop onto your toes.
- Initially, only hold the toe stand for a second or two. Find your rhythm and balance.
- If your ankles feel shaky, stop immediately and take a break. You want to avoid injuries.
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3Use a counter. Perhaps you are at home and needing a way to practice. Consider using the kitchen counter. While you can face the counter and hang on with both hands like using the barre, consider adding a level of difficulty by holding on with one hand.[3]
- Once comfortable with the motion, barely hold on to the counter top. Maybe only keep one or two fingers on the surface.
Landing the Move
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1Bend your knees. Think about the position you would take if you were about to sit down. Your knees should be about 6 inches apart and at a 90 degree angle. Place your weight on your bottom.[4]
- Don’t bend too deep. This could throw off your balance.
- Use your arms to help balance too. Hold them out at your side or above your head.
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2Hop onto your toes. Try to avoid rolling forward onto your toes. This may cause serious injury. Instead, slightly jump to pull your weight onto your toes.
- Check to make sure you’re landing on the very tip of your toes and not on the balls of your feet.[5]
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3Hold the pose. Maintain the stand for a few seconds, around three if your balance is really good. Don’t force it. Take your time to ensure you really have all the steps down and your balance feels right.
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4Keep practicing. Once you’ve really gotten the move down, try performing the trick while balancing on a single foot.
- You can incorporate your new dance move into a routine, even spinning on your toes.
Expert Q&A
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QuestionHow can I strengthen my feet?
Geraldine Grace JohnsGeraldine Grace Johns is a Professional Ballerina and the Owner of Grace Ballet in New York and Los Angeles. Geraldine toured through New Zealand, Australia, Japan, and Korea as Jammes in Ken Hill's Original Phantom of the Opera. She has studied with the Royal Academy of Dance in London to become a teacher and taught for the Kudo School of Ballet in Yokohama. Geraldine also ran her own Royal Academy of Dance School in New Zealand before studying at the Neighborhood Playhouse School of the Theatre in New York City. Geraldine was a guest coach and Master Class teacher in Toronto for the Canadian Royal Academy of Dance's Dance Challenge in 2018, 2019, and 2020. She was also a guest coach and Master Class teacher for the USA Royal Academy of Dance Challenge in Long Beach, California in 2019 and 2020. Grace Ballet Los Angeles has won recognition as one of 13 Best Ballet Schools in Los Angeles since opening her school. Geraldine is a contract Practical Teaching Supervisor for the Certificate in Ballet Teaching Studies for the Royal Academy of Dance.
Professional Ballerina & Ballet InstructorStroke the floor with your foot flat on the ground. Then, lift your foot, keeping your toes long and lengthened. You need to have very strong ankles and feet for secure pointe work. -
QuestionCan I do this barefoot?
Hope's Horse ChannelCommunity AnswerNo. Trying to do this move without any shoes is not a safe option, especially if you are a bit overweight. If you try to do this barefoot, you can sprain your toes, or even break them if you push it too far. -
QuestionHow can I make my toes and ankles strong?
Community AnswerStretch and practice holding onto a barre, as shown in the article. Ballet is also a great way to strengthen your feet and ankles.
Warnings
- You can fall over and hurt yourself, so be very careful.⧼thumbs_response⧽
- Pain will happen, but if you have so much pain you can't bear it anymore, go back to your regular position and sit down for at least ten minutes.⧼thumbs_response⧽
- This will hurt if you don't have strong toes and ankles.⧼thumbs_response⧽
Things You'll Need
- Patience
- Strong toes and ankles
- Support like table, counter or barre
References
- ↑ https://www.youtube.com/watch?v=2nh9fdJftCE
- ↑ Geraldine Grace Johns. Professional Ballerina & Ballet Instructor. Expert Interview. 20 May 2021.
- ↑ https://www.youtube.com/watch?v=Iwgsw_79PAs
- ↑ https://www.youtube.com/watch?v=xPYPL-8h3GU
- ↑ https://www.youtube.com/watch?v=R8ULLYIw0L4
About This Article
Before you do a toe stand, loosen up your ankles while laying on your back by tracing the alphabet in the air with one raised foot at a time. Also, make sure you have on sturdy footwear such as tennis shoes or tap shoes. Begin by sitting in a chair and raising your heels until your toes are pointed. Eventually, move on to practicing while standing at a barre or kitchen counter. Finally, to land the move, bend your knees as if beginning to sit down, and hop onto your toes. For more tips such as how to incorporate your toe stand into a dance routine, read on!
