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Correct turnout sets the stage for the majority of classical ballet's beautiful movement. But poor or incorrect turnout can limit your range of movement and cause knee problems. Simply put, turnout is the basis for all ballet positions, where your legs move to turn your feet out and away from your body. Since this movement shouldn't come from your knees, it's important to strengthen the muscles in your hips which creates good turnout.
Steps
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1Find a professional. Since incorrect turnout can damage muscles and lead to knee problems, it's important that you work on your turnout with a professional ballet teacher. Try to find a pre-professional ballet school that is associated with a professional ballet company. This way, an instructor can give you individual attention, helping you achieve the perfect turnout.
- If you can't find an experienced ballet teacher, try to find an advanced ballet dancer at your studio. They may be able to offer some free advice since taking private lessons with professional ballet teachers costs more than just group lessons. Some may only teach private lessons for more advanced students and group lessons for less advanced.
- However, if you just want a few tips, ask before class starts if your teacher has time after class, and stay after class so they can give you a few corrections and pointers on your turnout.
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- Since the muscles of young ballet dancers are still developing, it's easier to improve flexibility when you're young (before age 12).
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Get ready to turnout. Before you turnout, stand in front of a mirror with your feet touching and facing forward in a parallel position. Make sure your tailbone is pointed down, not pushed out and back. Stand firmly on your feet.
- Check in the mirror if you're pulling up on your quadriceps and pushing your shoulders downwards with good posture.
- If you're too tense when you begin to turnout, you're more likely to cause muscle strain and injury. Spend at least 10 minutes stretching your leg and hip muscles before dancing.
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Get in position. Once you're in the correct position, lift your toes up and away from each other (in opposite 90 degree angles). It is critical that you do not simply twist your feet away by using your knees and lower legs. Instead, shift your weight to your hips so that your feet naturally move apart. Make sure you're not putting all your weight on your big toes instead of distributing it throughout your feet.
- The ideal turnout is 180 degrees. Don't worry if you can't turnout that much. Stretching can improve your flexibility by a few degrees. Good turnout also means that you're honest about what your natural turnout is and don't try to force it.
- Make sure your weight is evenly distributed throughout your foot. Poor turnout puts strain on just your big toes and rolls your feet in. Instead, your feet should be level with the ground.
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Avoid forcing your turnout. While it may seem easy to use your knees in order to spread your feet farther apart, do not do it. This will strain your knees and legs. Research shows that this causes poor alignment and can lead to injury. Turnout should feel like a natural stance. You shouldn't feel any strain in holding it while in any position. If you continue to practice poor turnout, you'll begin to feel knee pain and muscle ache.
- The strength for your turnout should come from your core, inner thighs, and bottom. [1]
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Expert Source
Geraldine Grace Johns
Professional Ballerina & Ballet Instructor Expert Interview. 11 November 2020. - It's easiest to force your feet when you're in the 5th position. But, you should always be on guard against improperly rotating out your feet.
- The strength for your turnout should come from your core, inner thighs, and bottom. [1]
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Expert Source
Geraldine Grace Johns
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Practice the frog. Lay on your stomach while resting on your elbows and forearms. Move your feet together. The knees should be pointing out so that you make a diamond. Your feet should be touching and remain on the floor. Breathe and hold the position for 3 to 6 breaths. Do as many reps as you comfortably can. The frog stretch can open your hips, groin and inner thigh muscles. [2] X Research source
- To properly stretch your muscles, keep your bottom on the floor (not raised up in the air).
- You can also put your feet in first position, then do small kicks with your back leg. That will help strengthen your muscles in your bottom, thighs, and stomach. [3]
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Expert Source
Geraldine Grace Johns
Professional Ballerina & Ballet Instructor Expert Interview. 11 November 2020.
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Do the butterfly. Sit on the floor and place your feet together so that your ankles rotate out in a diamond shape. Hold your feet with your hands and sit up straight. Try to bring your ankles down to the ground so that your hip opens up. [4] X Research source Hold the pose for 30 seconds at a time and repeat it as often as you feel comfortable. The butterfly stretch can improve the muscles of your hips, groin, and inner thigh which can all make you more flexible. [5] X Research source
- It may help to have someone slowly push down on your knees for maximum flexibility.
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Do a lunge stretch. Kneel and set a pillow under one of your knees. Keep both of your legs turned in and lunge forward with the knee that doesn't have the pillow under it. Lunge until your knee makes a 90 degree angle and rest your hands on your knee. Keep pushing till you feel a slight stretch and hold for 15 seconds. Repeat this 3 or 4 times. Then do it with the opposite knee.
- You should keep your hips level and make sure your tailbone doesn't stick out. Your back should be straight.
- Lunge stretches can improve your hip rotation, making turnouts easier.
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Do the bridge stretch with an elastic band. Lay on your back and keep your knees together and bent. Wrap an elastic band (like a theraband) around your thighs. Slowly lift your pelvis and back up so that they align with your wrapped thighs. Slowly bring your spine back to the ground. This stretch can strengthen your hamstrings, back, and bottom.
- You can also do this with one leg crossed over the other, so that one thigh rests on the other. This will challenge you to keep your pelvis aligned with your thighs.
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Stretch on your side with an elastic band. Lay on your side so that your knees are bent and one rests on the other. Rest an elbow on the ground so you can sit up a bit. Wrap an elastic band (like a theraband) around your mid-thigh. Rotate your top leg out and in, 10 to 15 times. Repeat this with the other leg until the leg muscles feel relaxed.
- Avoid doing this stretch too many times or you could injure your muscles.
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Keep practicing. Stretching can improve your turnout, but it will take time. Stretch and practice your turnout every day. This can gradually help your muscles loosen and stretch more, giving you a bigger turnout. While it's best to start young, regular practice can still improve your flexibility.
- The American Ballet Theatre National Training Curriculum says that stretches like the lunge stretch can improve your turnout by a few degrees.
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Expert Q&A
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QuestionHow can I strengthen my turnout?Geraldine Grace Johns is a Professional Ballerina and the Owner of Grace Ballet in New York and Los Angeles. Geraldine toured through New Zealand, Australia, Japan, and Korea as Jammes in Ken Hill's Original Phantom of the Opera. She has studied with the Royal Academy of Dance in London to become a teacher and taught for the Kudo School of Ballet in Yokohama. Geraldine also ran her own Royal Academy of Dance School in New Zealand before studying at the Neighborhood Playhouse School of the Theatre in New York City. Geraldine was a guest coach and Master Class teacher in Toronto for the Canadian Royal Academy of Dance's Dance Challenge in 2018, 2019, and 2020. She was also a guest coach and Master Class teacher for the USA Royal Academy of Dance Challenge in Long Beach, California in 2019 and 2020. Grace Ballet Los Angeles has won recognition as one of 13 Best Ballet Schools in Los Angeles since opening her school. Geraldine is a contract Practical Teaching Supervisor for the Certificate in Ballet Teaching Studies for the Royal Academy of Dance.The ballet turnout fundamentally comes from your core strength and the use of your inner thigh and bottom. Also, keep in mind that you have to rotate from your hips first—everything else follows after that.
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QuestionMy turnout is like a V. How can I get perfect turnout soon?Community AnswerTry to rotate your legs from your hip, and not from your ankles. An easy way to see if you are doing this is to draw a small line down the middle of your thighs, and then try to turn out. You should see that the lines move outward. If they do, then you are turning out from your hip.
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QuestionIs it too late to start ballet at age 10?Community AnswerNo. It's never too late to start ballet, especially at the young age of 10.
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Tips
- Something that helps you see your improvement is by putting a small sticker on the inside of your thighs and calf muscles. Look at yourself in the mirror and practice wrapping your muscles around. Eventually, you will be able to see the stickers on your legs!Thanks
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References
- ↑ Geraldine Grace Johns. Professional Ballerina & Ballet Instructor. Expert Interview. 11 November 2020.
- ↑ https://www.yogabasics.com/asana/downward-facing-frog/
- ↑ Geraldine Grace Johns. Professional Ballerina & Ballet Instructor. Expert Interview. 11 November 2020.
- ↑ https://www.acefitness.org/acefit/exercise-library-details/7/216/
- ↑ https://www.nyrr.org/youth-and-schools/running-start/coaching-videos/middle-school/stretches-strength/butterfly-stretch
About This Article
Article Summary
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Ballet turnout is the basis for first position, in which you turn your feet out and away from your body. Doing correct turnout will keep your knees healthy and increase your range of motion. To get in position, lift the toes on each foot out and away from each other until your feet form opposite 90-degree angles. Focus on shifting your weight to your hips so that your feet move naturally apart and there isn’t pressure on your lower legs. While a 180-degree turn out is the goal, don’t force it, since you might injure yourself. To improve your flexibility, try doing lunges, the butterfly stretch, or the frog stretch. Hold these stretches for as long as you can comfortably. To learn how to do more turnout stretches, read on!
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Reader Success Stories
- "I'm 74 and studied ballet for 6 months in my late 20s. Today was my first class in 50-some years, so your advice on turnout is helpful. The basics are still there but joints are tight. In the years I was away from ballet, however, I kept active including lots of martial arts, which probably has helped, especially the stretching and kicking part. Thanks again!" ..." more
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"I'm 74 and studied ballet for 6 months in my late 20s. Today was my first class in 50-some years, so your advice on turnout is helpful. The basics are still there but joints are tight. In the years I was away from ballet, however, I kept active including lots of martial arts, which probably has helped, especially the stretching and kicking part. Thanks again!"
..."
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"I'm a dancer and I want to become a professional. This is great because I need to work on my turn out. "
"This helped me a lot. I'm so grateful for this article. Thank you. "
"Really helpful and in depth guide."
