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How the foot is designed to achieve brilliant jumps in dance

This is an excerpt from Dance Imagery for Technique and Performance 3rd Edition by Eric Franklin.

The foot is the key to brilliant jumps in dance. To meet the challenge, the foot is able to switch between its function as a propulsive lever and a foundation in a split second. This switch is possible through ingenious design that is not always apparent. The foot can absorb and generate force three-dimensionally, and it uses all of its aspects for this purpose. The foot has several arches (medial, lateral, diagonal, and transverse), which can resiliently rebound and absorb force. To fully appreciate the foot, you must understand its spiral design. The heel is vertical while the forefoot is more or less horizontal. Changing the degree of spiral changes the foot from a more rigid lever to a more malleable foundation in an instant. These actions happen primarily in the subtalar and transverse tarsal joints.

When you perform a jump, the heel swings inward relative to the forefoot. When you land and your ankle dorsiflexes (the top of the foot moves up toward the shinbone), your heel swings outward relative to the forefoot. This action is called calcaneal eversion. When you push upward in a jump and your foot extends, the calcaneus performs the opposite movement, an inversion. As a whole, this action can be likened to wringing and unwringing a towel as your foot flexes and extends. As you jump up rapidly, your foot performs this spiral-like action, wringing maximal three-dimensional force out of the many bones, muscles, and ligaments. The alignment of the foot is maintained because of the counterrotary nature of this action. In addition, the plantar fascia is tensioned during the push-off phase so that the heel is pulled toward the toes. As you jump, the heel swings in and moves forward toward the toes. If you perform a similar movement with your fist, it may look like the movement from a certain kind of martial arts punch: rotating your fist while pushing it forward. Thus, in the Franklin Method this action of the foot is called kung fu heels.

The rapid and efficient movement of the talus (bone between the heel and the bottom of the leg) is key to jumping as well. Its job is to transfer force between the foot and leg. It is a true dynamic keystone. As the foot stretches (plantar flexion), the talus slides forward from underneath and between the two bones of the lower leg (tibia and fibula). As the foot flexes (dorsiflexion), the talus slides back underneath the lower leg bones. Visualizing this action clearly and fully benefits your jumping greatly.

Exercise 15.5 Exercises for the Feet in Jumps

1. Heel swings in and out: Hold your heel with your hands as you perform a relevé with one foot. You will be able to feel the heel swinging in and out. Imagine the forefoot swinging in the opposite direction. Repeat this action several times, then compare the ease of jumping between the right and left foot.
2. Foot spiral: The foot performs a spiraling action as you jump. As you push off, the forefoot rapidly turns inward relative to the heel, which rapidly turns outward. Lengthen the image of this spiral both downward toward the ground and upward through your leg to create three-dimensional power for your jump.
3. Kung fu heels: In addition to swinging inward, as the heel moves upward in a jump it is pulled forward by the tensioning of the plantar fascia (strong connective tissue important for maintaining the arch of the foot). If you model this movement with your hands, you can see a movement resembling a kung fu punch. First perform relevés, then perform jumps while imagining this action and modeling the movement with your fists.
4. Forefoot spread: Perform multiple jumps and imagine the forefoot spreading the absorbed force and elastically rebounding and narrowing to propel you back up into the air.
5. Bouncy ball talus: Imagine the talus bone to be a rubber ball that spreads and absorbs force every time you land and rebounds powerfully to lift you up in the air (figure 15.13).

   

6. Action of the talus: As you land from a jump, the talus moves backward rapidly toward the heel. As you jump up, imagine your talus shooting forward and downward. Imagine this action happening fully, rapidly, and with great ease and efficiency (figure 15.14).

   

7. Full-foot leverage in leaps:
• Heel drop: Be sure to involve the heel. Visualize your heels dropping down for a split second before you initiate the leap.
• Toe extension: The very moment you plié in preparation for a leap, visualize your toes lengthening out in the opposite direction from the heel. Imagine your toes to be explosive and strong.
• Feet piercing sand: As the feet leave the floor, imagine that they continue to lengthen. Imagine the tips of the feet extending and pushing into sandy ground beneath you. Imagine your toes telescoping downward rapidly.

More Excerpts From Dance Imagery for Technique and Performance 3rd Edition

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