This warm-up is excellent for advanced-level ballet classes, as it not only gets the body moving but also sets the minds focus. By encouraging students to approach each class with a specific goal in mind, this exercise bridges physical readiness with mental preparation, making it an ideal start to class.

Preparation:

Have students lie on their mat with feet placed on a fit ball, heels halfway between the centre and the outer edge. Legs should be in parallel, feet in dorsiflexion, and knees bent.

Execution:

1. Guide students through a bridging action, inhaling as they come into the bridge, and exhaling as they extend fully while relaxing the ribs to prevent them from flaring.

2. When confident in their balance, ask students to close their eyes and focus their mind on their goal for the class.

3. Instruct them to slowly bend and extend their legs, allowing the fit ball to roll, while keeping the pelvis stable.

4. Progress to activating external rotation with the right leg, keeping the left leg in parallel, then extending both legs to parallel.

5. Repeat with the left leg externally rotated.

6. Emphasise deep breathing throughout, inhaling through the nose and exhaling through the mouth.

7. If students are unstable, allow them to place their hands underneath the sacrum for support.

Focus:

Ensure students maintain proper pelvic alignment and controlled leg movements.