ballet: the ins and outs of the summer intensive week 1

so this week went pretty well.  i learned some tricks for improving my flexibility and strength while practicing good technique.

strengthening my ankles:
supply:  thera band (bunheads heavy duty is best.  the lower the resistance, the more repetitions.  at least until you feel the work out on your calf)
1.  the ABC's.  put your thera band around the top of your foot and point.  draw a, b, c and so on.  change feet.  if you don' feel any slight burn in your calf...repeat.
2.  slow point.  start with your thera band around the top of your foot as before.  now slowly extend your heel......arch...then your toes into a fully pointed position.  hold this for about 5 counts and then flex your toes...then arch...and heel until your whole foot is flexed.  repeat at least 10 times and switch legs.  this is one rep.  continue to repeat until you can feel your calf's slightly burning.  no pain, no gain. :)

stretching my lower body:
1.  use your straddle during TV.  don't sit down and watch, use that time to stretch.  sit in a straddle where your hamstrings feel stretched.  hold this for 1-2 minutes..then put your hands under your knees and scootch your butt (or po-po as my teacher would call it) forward.  continue to do this for 30-60 minutes.  you will see results within a month or so.  (results vary with flexibility)
2.  follow the steps on this youtube video.  this really words...i even tried it!  really..within seconds!
http://www.youtube.com/watch?v=5h7YQ6YmSQ8&feature=related

so enjoy that video....i do not know how long it lasts...i asked but i dnt kno if the person replied yet.

so that was good to know.  there were also some lame videos that are not as good.  so stick to this one for now....try other ones before showing friends ;)