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Pointed Toe & Foot Articulation: Floor Drill

Pointed Toe & Foot Articulation is a beginner-level floor exercise drill that works on flexed feet, poor posture and body alignment. Dedicated foot and ankle strengthening to eliminate flexed feet deductions across all apparatus.

Quick facts

Event
Floor Exercise
Difficulty
beginner
Equipment
theraband, mat
Time per round
about 4 minutes
Muscles
Ankles & Feet, Calves, Quadriceps, Core

How to do Pointed Toe & Foot Articulation

  1. Ankle Circles

    Seated with legs extended, draw large circles with your toes. 20 circles each direction, each foot.

    Cues: Large circles · 20 each direction · Full range of motion

  2. Point and Flex

    Rapidly alternate between maximum point and maximum flex. Focus on pushing through the ball of the foot when pointing.

    Cues: Maximum point · Push through ball of foot · 20 reps per foot

  3. Theraband Resistance

    Wrap theraband around foot and practice pointing against resistance. Hold each point for 3 seconds.

    Cues: Band around foot · Point against resistance · Hold 3 seconds

  4. Standing Relevé Rises

    Rise to highest relevé and lower with control. 20 reps on both feet, then 10 on each single foot.

    Cues: Highest relevé · Controlled lower · 20 both, 10 each single

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Better TOE POINT and RELEVE With These Ankle Exercises!” by SHIFT Movement Science and Gymnastics Education, on YouTube (opens in a new tab)

Common questions

What does Pointed Toe & Foot Articulation help with?
Pointed Toe & Foot Articulation targets flexed feet, poor posture and body alignment. Dedicated foot and ankle strengthening to eliminate flexed feet deductions across all apparatus.
Can you do Pointed Toe & Foot Articulation at home?
Yes. The equipment it lists (theraband and mat) is easy to set up at home.
What level is Pointed Toe & Foot Articulation for?
Stickd rates Pointed Toe & Foot Articulation as a beginner drill. It is part of the progression for Split Leap (typically Level 2-3), Switch Leap (typically Level 5-6), Wolf Turn (typically Level 4-5), Double Turn (typically Level 6-7), Step-On Mount (typically Level 1-2), Beam Split Leap (typically Level 3-4) and Beam Switch Leap (typically Level 5-6).

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