Strong Ankles, Strong Blocks: Why Now Is the Time to Build Stability

If you’ve ever felt like block work is just harder for you than it is for others, you’re not alone. Whether you’re gearing up to start blocks in September or you’ve already been training them and still find them tricky, your ankles might be the missing link.

Block work takes way more than rising up and hoping for the best. It demands serious ankle strength, stability, and mobility, which, if built now, can make block work feel easier, safer, and stronger in the weeks to come.

Why Ankle Strength Matters

When you rise up into your blocks, your ankles take on the role of balancing your full body weight. They need to:

• Hold your weight securely without shaking
  
  
• Stay aligned without rolling or collapsing
  
  
• Be strong enough to help you execute hard skills
  
  

If your ankles aren’t strong or mobile enough, block work can feel scary, unstable, or even painful…and that’s not where we want you.

Whether You’re Just Starting, or Still Struggling...

From September, dancers Under 11 will be allowed to start blocks, which means now is the perfect time to prep. But this isn’t just for younger dancers.

If you’re older and still struggling to feel strong in your blocks, this is for you too. Sometimes dancers go straight into block work without building the strength they need first. The result? Wobbles, fatigue, injuries and frustration. 

This isn’t about doing more. It’s about training smarter.

🏋️‍♀️ 3 Exercises to Build Block-Ready Ankles

Here are three simple but powerful movements to add to your August training:

1. Single-Leg Calf Raises

💡 Builds strength, balance, and control on each leg individually.

• Stand on one foot near a wall or barre for balance
  
  
• Rise slowly onto the ball of your foot
  
  
• Lower down with control (no dropping!)
  
  
• Aim for 3 sets of 8–12 on each leg
  
  
• To progress: try holding the top for 2 seconds, or do it without holding on.
  
  

2. Squat to Toes

💡 Improves control through your full ankle range and builds power through the feet.

• Start in a parallel squat (feet hip-width)
  
  
• Rise up onto your toes, lifting your heels while staying low in the squat
  
  
• Lower the heels with control, then return to standing
  
  
• Aim for 2–3 sets of 10 reps
  
  
• Focus on smooth, stable movement - no rushing!
  
  

3. Front Ankle Stretch

💡 Opens up the front of your ankle so you can rise higher with less restriction.

• Kneel down with the tops of your feet flat on the floor behind you
  
  
• Gently sit your hips back onto your heels to stretch the front of the ankle and raise your knee until you feel the stretch
  
  
• You should feel a stretch across the ankle, not pain
  
  
• Hold for 20–30 seconds and repeat twice
  
  
• To progress: try lifting the knees slightly higher while keeping toes pointed behind you.
  
  

🗓 Why August Is the Ideal Time

With block work starting at Feises in September for many younger dancers, August gives you the chance to:

• Strengthen your ankles whilst you have more time in the summer break
  
  
• Reduce your risk of injury later
  
  
• Feel confident and ready - not rushed or behind
  
  

Even if you’ve already been doing block work for a while, using this month to rebuild your foundation could be the missing piece you’ve been looking for.

Strong blocks start at the ankle. By spending time now building the strength, mobility, and control your body needs, you’re setting yourself up to be safer, stay up longer, and increase the difficulty in your dancing.

Let’s train for longevity - not just the next few weeks.

You’ve got this 💚

If you want extra help with your ankle stability, mobility and strength - then join our Gold Club for £39 per month!