This is a great exercise for students to build strength through the ankle and lower leg, this will help their stability and in to their allegro and pointe work.

• Starting Position: Have the student place the mini loop band around the midfoot, twist it once, and loop it over the other foot. Sit with the legs extended in parallel, hip-width apart, and the feet flexed. On the preparation, point the feet.

Steps:

1. The student will perform small outward pushes with both feet. Return to neutral.
2. Repeat 6 times.
3. They will then flex the feet and repeat the 6 small outward pushes.
4. The student will then point the feet and roll down through the spine to lie on the mat, extending the legs and feet toward the ceiling, with the palms facing up.
5. They will then open and close the legs in parallel 6 times.
6. Have the student externally rotate the legs.
7. The student will plié while flexing the feet, then extend, pointing the feet as in a sauté.
8. Repeat 4 times.
9. Have the student return to parallel, sit up, and reach forward with the arms to repeat the full exercise once more.
10. To finish, they will flex the feet and roll the body forward over the legs to stretch.