This exercise enhances core strength, upper body power, and alignment, to improve students' ballet lifts and penchée movements. This exercise benefits both male and female dancers by preparing males for partnering lifts (presage) and aiding females in developing the strength needed for being supported in lifts.

Preparation:

Start by having the students roll forward onto the fit ball in a tight 5th position, ensuring they are centred on the ball. The ball should be positioned from the lower thigh to the upper shin area.

Steps:

1. Instruct students to initiate the lift of the working leg using deep abdominal muscles and gluteal activation, exhaling as they begin.

2. The working leg extends into the penchée alignment as the student inhales, maintaining an open sternum and avoiding hyperextension in the elbows.

3. Control the lowering of the working leg back into 5th position, exhaling slowly.

4. Have students repeat this sequence twice before returning upright and switching legs.

Focus:

Cue students to maintain core engagement and a straight line from head to toe in the penchée. Ensure their elbows remain slightly bent to prevent strain.