1. Thera Band ABC'S...
Many dancers do abc's with their feet to strenghen the ankle. I find this exercise even more effective though using a thera band while you do them. Sit down on the floor and place the thera band on the ball of your foot. While keeping your leg straight in front of you, begin writting the alphabet with your foot. While you do this your arms should pull the band away from your foot so as to create more tension. Then repeat to the other side.
2. Thera Band Regular...
Here is the regular thera band exercise. This is for having a strong arch, as well as giving you an extra push in your jumps. Place the band in the same position as in the previous exercise. This time though, you will only slowly flex and pointe your foot. Do this around fifty times, and then repeat with the other leg.
Let the stretching begin! Remember, when stretching your feet, hold the positions for around five minutes.
1. Feet Stretch...
Keep your legs straight in front of you and relax your feet. Have a friend or fellow class mate slowly push your feet to the ground (without sicling) by holding the arch. Once you reach the place where your bones can't go any farther, hold it for around five minutes. Then have your friend let go and try to hold it. Really flex your feet after words to avoid cramping the bones. If you want to do this alone then you can put your feet under a hard piece of furniture.
2. One More Stretch...
Have a friend or fellow class mate (or a good strong piece of furniture) hold your feet flat on the ground. Your legs should be bent against your stomich. Slowly push away from your friend having him/her try to keep them flat on the ground. Try to get your legs as straight as possible without letting your toes leave the floor.