Ballet is a beautiful and intricate dance form that requires strength, flexibility, and an understanding of technique. For beginners, mastering the foundational movements is essential in building a strong base. These basic movements not only enhance your skillset but also help you improve posture, alignment, and overall performance.
1. Plié (Bend)
The plié is one of the most essential ballet movements and is a fundamental part of every routine. It involves bending the knees while keeping the torso upright, and it’s a movement you’ll see throughout most ballet exercises. It helps build strength in the legs, improves flexibility in the hips, and helps develop balance and control.
Why It’s Important:
The plié is often referred to as the “foundation” of ballet. It helps warm the muscles and prepares the body for more complex movements. It also teaches the dancer to maintain proper alignment, a crucial aspect of good ballet technique.
How to Do It:
- First Position: Start with your heels together and your feet turned outwards. Your arms should be rounded in front of you or in the second position, slightly out to the sides.
- Bend your knees: Lower your body slowly, keeping your back straight and your chest lifted. Ensure that your knees track over your toes and do not extend past them.
- Engage your core: Hold your core strong as you bend and rise back up to the starting position.
- Don’t collapse your upper body: Maintain an elongated posture throughout the plié, never letting your shoulders drop or your back around.
Regular practice of pliés will enhance your strength and flexibility, making performing more advanced ballet movements easier.
2. Tendu (Stretched)
Tendu is another crucial ballet movement that focuses on leg extension. This movement teaches control and precision as you stretch one leg out to the front, side, or back while keeping the toes pointed. It helps develop flexibility, balance, and control and strengthens the muscles in the legs and feet.
Why It’s Important:
Tendu helps strengthen the muscles in the feet, thighs, and calves. It’s also a great way to learn control of your movements and how to point your feet properly. A key element in ballet technique.
How to Do It:
- First Position: Begin in the first position with your heels together and feet turned outwards.
- Slide your foot out: Slowly slide one foot along the floor until it reaches a straight line with your body. Your toes should remain pointed as you extend the leg.
- Hold the position: At the end of the stretch, keep your leg straight and strong. Be sure not to lift the foot off the floor. Tendu is about stretching along the ground, not lifting.
- Return to the starting position: After briefly holding the extended position, slide your foot back to the original position with control.
Tendu is a foundational movement that helps with proper foot positioning and strengthens the muscles needed for more complex ballet steps, such as battements and leaps.
3. Relevé (Raised)
The relevé is a movement that involves rising onto the balls of the feet (also known as demi-pointe) or fully onto the toes (pointe). It’s an excellent way to build balance and ankle strength. It’s commonly performed in the centre or at the barre and is an important movement for ballet dancers of all levels.
Why It’s Important:
Relevé strengthens the calves, ankles, and feet, which are crucial for balance and stability in ballet. It also teaches control as you raise and lower your feet with precision. Many ballet movements, such as pirouettes and jumps, rely on the ability to balance on the toes or balls of the feet.
How to Do It:
- Starting Position: Begin in basic ballet positions (first, second, fourth, or fifth).
- Lift your heels: Slowly rise onto the balls of your feet or, for a more advanced version, onto your toes. Keep your posture tall and your core engaged.
- Hold the position: Hold the position at the top of the relevé for a few seconds without letting your body sway or lose balance.
- Lower down gently: Lower your heels slowly to the floor, maintaining control.
Relevé will help improve your balance, control, and strength, which is essential for performing other movements with stability.
4. Arabesque (Leg Extension)
An arabesque is an elegant movement in which the dancer lifts one leg behind them while keeping their body upright. It is often used in choreography to create graceful lines and showcase balance and extension.
Why It’s Important:
The arabesque is a powerful movement that helps develop balance, flexibility, and strength. It requires engagement of the core, back, and legs and encourages the dancer to work on alignment.
How to Do It:
- Start in first position: Begin in the first position with your feet together.
- Lift one leg: Slowly lift one leg behind you while keeping the hips square and the standing leg straight.
- Straighten the arms: Position your arms in a way that complements the line of your body. For example, you can hold one arm in front and the other in a rounded shape above your head.
- Engage your core: Keep your back and core strong to maintain balance. Avoid arching your back too much or letting your head dip forward.
- Hold the position: Try to hold the arabesque for a few seconds, then lower the leg with control.
Arabesques are often used in advanced ballet choreography, and practicing this movement early on will help you develop a strong foundation for future performances.
5. Sauté (Jump)
A sauté is a simple jump that can be performed from various positions. It is a vital movement in ballet, as it teaches a dancer to jump and land with control and precision. The sauté builds strength in the legs and feet and improves coordination and timing.
Why It’s Important:
Jumping is a key element of ballet. It requires a dancer to use the legs, core, and arms to launch into the air. It also teaches proper landing techniques to reduce the risk of injury. Sauté helps dancers develop the explosiveness needed for more complex jumps and leaps.
How to Do It:
- Start in any position: Begin in any ballet position, such as the first or fifth.
- Bend the knees: Begin by bending your knees slightly, preparing to jump.
- Jump upward: Push off the floor and jump straight up. Keep your arms rounded in front of you or extended out to the sides.
- Land softly: Land with control, ensuring your knees are slightly bent to absorb the impact. Keep your posture tall and your core engaged.
Sauté is a great way to build power and control in your jumps, which will be useful for more advanced jumps and leaps in ballet choreography.
Conclusion
Mastering these five ballet movements plié, tendu, relevé, arabesque, and sauté is essential for every beginner. They serve as the building blocks for more complex and advanced movements in ballet. By practicing these steps regularly, you’ll develop the strength, flexibility, balance, and control needed to improve your technique and move forward in your ballet journey.
Kew School of Dance believes in laying a solid foundation for young dancers. Our experienced instructors are dedicated to helping each student master the basics and grow into confident, skilled dancers. Whether you’re just starting or looking to improve your technique, we’re here to guide you every step of the way. Contact us at 03 9123 8458 / 0410 311 008 to learn more about our ballet classes and how we can help you achieve your dance goals. Let’s take your ballet journey to the next level together!
