This exercise strengthens the adductor and intrinsic foot muscles, important for achieving the power and control needed in allegro movements. This exercise emphasises correct muscle engagement and alignment, particularly in the lower body, to support dynamic ballet technique.

Preparation:

Begin with students placing a fusion ball between their heels, ensuring they adopt a demi-plié position. For students with hyper-extended knees, position the fusion ball inside the calf muscles to accommodate their alignment.

Steps:

1. Guide students to focus on combining demi-plié with articulate foot movements, varying the combinations in each class to enhance muscle engagement and flexibility.

2. Encourage an upright upper body to activate the core throughout the exercise.

3. Instruct students to inhale through the nose and exhale through the mouth, aiming to deepen core engagement and relax the hip flexors.

4. Cue students to keep their sacrum pressed against the mat to avoid lifting or straining the lower back.

5. If students experience neck strain, have them gently support their neck with their hands.

Focus:

Encourage pelvic stability and foot alignment to ensure effective muscle activation and prevent injury.