This is a great exercise for building strength in the legs for allegro work. By activaing the hamstrings and glutes the students will create powerful jumps.

Starting Position: Have the student lie on the mat and place the feet on the ball. If there's hyperextension, bring the ball closer to the sit bones. Palms face up.

Steps:

1. Have the student flex the feet and roll up into a bridge with extended legs. Bring the arms to first position.
2. They will then plié with flexed feet, then extend dynamically, pointing the feet as if jumping.
3. Repeat 4 times.
4. The student will lower the arms to the mat. Repeat the plié–extend sequence on one leg, with the other moving to tabletop during the plié and extending upward in the jump-like action.
5. Repeat 4 times.
6. They will then lower the leg back to the ball.
7. Have the student roll down to the mat and repeat the full sequence on the other side.
8. They will then bring the ball in and externally rotate the legs.
9. The student will roll up into a bridge with extended legs and bring the arms to first position.
10. Repeat the plié–extend sequence 6 times.
11. Have the student take the arms to fifth position.
12. They will then lower the arms and roll down, bringing the ball in to finish.