This exercise within the Progressing Ballet Technique program is designed to emphasise the importance of maintaining turnout throughout ballet movements. This exercise focuses on strengthening the muscles responsible for achieving and holding turnout, recognising that the quality of turnout is as crucial as its degree. By engaging in this exercise, students will develop a deeper understanding and control of their turnout, enhancing their overall ballet technique.

Preparation:

Position students laying on the mat with their legs ¾ down from the base of the fit ball. For students with hyperextended knees, adjust the legs to be positioned higher on the ball. Start with the legs externally rotated. If at any time this exercise is too intense with the port de bras in 2nd position, relax the arms to the mat with the palms facing upwards.

Steps:

1. Instruct students to engage in a bridge, coordinating their breath with the movement—inhaling as the body rises and exhaling at the top to relax the ribcage.

2. Incorporate port de bras from first to second position, ensuring inner thigh activation and aiming for leg and toe extension as if reaching for the opposite wall.

3. Guide them through dorsiflexion to plantar flexion three times, followed by internal leg rotation.

4. Instruct the students to repeat in parallel.

5. Guide them to maintain the left leg still while the right foot flexes, rotates, points and returns into parallel. Repeat this en dehors movement. Followed by the same activation on the alternate side.

6. They repeat the right and left legs with an en dedan movement.

7. They finish with both legs, ensuring the rotation is from the deep rotators and not simply their feet.

8. They return back to the mat and relax.

Focus:

Highlight the importance of isolating and rotating the top of the legs inside the hip socket for maximum turnout activation. Ensure students maintain aligned and controlled movements throughout the exercise.