This exercise is designed to enhance proprioception and leg rotation, specifically targeting the activation of the deep rotators to improve movements in derrière. The resistance band helps the students to engage their muscles optimally, fostering a heightened awareness and control over their leg rotation.

Preparation:

Have the students sit with a resistance band (3m or 10ft with a medium/strong texture) placed over their thighs. Instruct them to pull the centre of the band firmly across the thighs, sit on one side of the band, and wrap it twice en dehors around the top of the thighs with each wrap slightly overlapping. They should then sit on the extra band and proceed to wrap the alternate leg, holding onto both sides of the bands.

Steps:

1. Have students place the fusion ball between their calf muscles, roll over face down on the mat, and move the right leg on top of the left leg, ensuring their hips are square on the mat. Their head turns to the right side.

2. They lift both legs and execute a slow scissor twist, students should focus on pressing both legs externally towards the fusion ball.

3. Instruct the students to lift the upper body as they roll the head from the right side to the left side.

4. Repeat this movement 3 more times on alternate sides.

Focus:

Ensure that as the upper body lifts, students feel their spine elongating without allowing the shoulder blades to wing. This focus on alignment helps maintain the correct posture throughout the exercise.