Am I ready for pointe work?

A dancer’s progression to pointe work is a much anticipated moment. It is completely normal to be excited about this milestone, but it is extremely important not to rush into pointe work. There are a variety of factors that need to be considered to ensure that a dancer is ready to sufficiently meet the demands of pointe work.

Criteria for pointe readiness based on expert recommendation:

1. Appropriate age  (at least 11 years old)
2. Minimum of 3 to 4 years of ballet training
3. Full plantar flexion range at the ankle (>90 degrees)
4. Adequate balance control
5. Good core stability and strength of the lower quarter  (Richardson 2017)                   

It is important to note that core strength and proximal hip control are better indicators of ankle stability than isolated foot/ankle strength. If a dancer has poor turnout control from the hip and inadequate core stability, the ankle is less stable en pointe,  thus placing the dancer at increased risk for injury (Bullock-Saxton 1994). According to research, the tests most predictive of readiness for pointe* are the airplane test, topple test, and saute test (Richardson 2010). These tests are an indication of the dancer’s neuromuscular control and skill set, which are more significant factors than isolated muscle strength (Richardson 2017).

What are the risks if I start too early? If the dancer begins pointe work without adequate range of motion and/or neuromuscular control, they can hinder proper technique development, foster bad habits, and potentially increase the amount of stress on the developing bones as well as the surrounding musculature. There is rapid bone growth and remodeling between the ages of 9-15 years old. During this time, growth plates are weaker than the surrounding bone, making them less resistant to different forces and more susceptible to injury. In addition, there are neuromuscular changes that occur as the dancer accommodates to rapid growth. The dancer takes time to adapt to changes in strength, flexibility, and proprioception, which ultimately influences motor control and performance en pointe. Therefore, chronological age cannot be a sole marker for pointe readiness (Richardson 2017, Shah 2009).
It is important to communicate with your ballet teacher regarding the progress of your technique and whether you meet the criteria to initiate pointe work. Health care professionals (MD, PTs) with a background in dance can assist in conducting pointe readiness screens.

​*Description of pointe readiness tests:

1. Airplane test: the body is pitched forward into a flat back arabesque with the leg at 90 degrees and the pelvis square to the ground. The dancer must bring the fingertips to the ground while performing a plie with the supporting leg. The dancer returns to the starting position and performs five plies total. The knee must track over the center of the foot, the pelvis must remain in neutral, the head/trunk remains stable, the foot does not pronate, and the dancer does not lose balance for four out of five attempts.
2. Topple test: pirouette en dehors from fourth position. Look for full releve, full passe height, straight supporting leg, vertical alignment, and controlled landing. The dancer must complete one successful turn out of two attempts.
3. Saute test: 16 single leg saute jumps without support. The dancer must keep the pelvis in neutral, keep the trunk upright, fully straighten the supporting leg, roll through the foot on the landing, and point the foot in the air for eight out of 16 repetitions (Richardson 2010).

References:
1) Richardson, M. Principles of Dance Medicine, Functional Tests to Assess Pointe Readiness. A webinar through the Harkness Center for Dance Injuries. Accessed Feb 23, 2017.
2)Bullock-Saxton, J. E., Janda, V., & Bullock, M. I. (1994). The influence of ankle sprain injury on muscle activation during hip extension. International journal of sports medicine, 15(06), 330-334.
3) Richardson, M., Liederbach, M., & Sandow, E. (2010). Functional criteria for assessing pointe-readiness. Journal of Dance Medicine & Science, 14(3), 82-88.
4) Shah, S. (2009). Determining a young dancer's readiness for dancing on pointe. Current sports medicine reports, 8(6), 295-299.