This exercise strengthens the deep muscles pivotal for enhancing allegro work in ballet. This exercise aims to improve flexibility, strength, and control in the legs through targeted muscle activation.

Preparation:

Ensure students start by lying on their backs with a fusion ball placed between their calf muscles, knees bent, and hands supporting the neck.

Steps:

1. Instruct students to lift their legs into a tabletop position, dorsiflex the feet, then externally rotate the legs while lifting the upper body off the mat.

2. Extend the legs to a 45-degree angle towards the floor, transitioning from dorsiflexion to a pointed foot position.

3. Guide them through internal and external rotation of the legs in this extended position.

4. Have them return to the tabletop position, repeating the internal and external rotation sequence.

5. Introduce an extension of the legs with pointed feet, followed by two scissor twists, ensuring legs remain externally rotated.

6. Instruct students to return the legs to a parallel position before moving back to the tabletop setup.

7. Repeat the sequence, starting the scissor action with the opposite leg.

8. Conclude the exercise by relaxing the body and legs on the mat.

Focus:

Emphasise the importance of maintaining a stable pelvis and aligned spine throughout the exercise to maximise deep muscle engagement and prevent injury.