This exercise is designed to strengthen the muscles crucial for achieving higher jumps in ballet, specifically targeting the hamstrings and glutes. This exercise improves dancers' elevation by focusing on the activation and power generated from these muscle groups.

Preparation:

Position dancers with their feet halfway between the centre of the fit ball and the edge closest to their body, adjusting for those with hyper-extended knees further to the outer edge of the ball. If the students require more support keep the arms down on the mat.

Steps:

1. Start with a bridge, encouraging dancers to channel energy through their entire body, incorporating a port de bras to second position.

2. Have them perform demi plié followed by sauté six times, focusing on maintaining stable pelvis alignment.

3. After the sautés, execute a demi plié, then extend one leg while adjusting the supporting foot towards the centre of the fit ball.

4. Instruct students to bring their working leg back to fifth position with hands resting on the mat.

5. Conclude with a series of six grand battements, sustaining the final extension.

6. Have students carefully un-bridge and prepare to repeat the sequence on the opposite side.

Focus:

Stress the importance of correct pelvis alignment and the controlled execution of each movement to prevent injury and ensure maximum muscle engagement.