Demi-plié flexibility

Demi-plié flexibility can be assessed by performing the knee to wall test. When this is optimal, there is reduced chance of injury when landing from jumps and less chance of experiencing Achilles pain. Measuring demi-plié flexibility is also a great way to test progress during rehabilitation.

It is easy to test your demi-plié flexibility. All you need is a ruler and a wall!

To measure:

1. Place a ruler outward against the wall (in the studio I have a marked piece of tape along the floor as can be seen in the photo).
2. Face the wall and place your toes at the wall.
3.  See if your knee touches the wall without the heel lifting. Try to maintain your foot arch and avoid rolling the knee inwards.
4. If this is easy then try to bring your toes further away from the wall.
5. See how far your foot can start away from the wall while keeping the above form.
6. The furthest you can have your toes from the wall while keeping your heel down, the greater your demi-plié flexibility.

The left and right sides should be relatively similar. This is a height dependent test but the average length for a dancer is around 10cm.

If you experience pain at the front of your ankle, our blog about anterior ankle impingement may help.

You can measure your calf endurance too!