This exercise focuses on enhancing ankle stability and strengthening intrinsic foot muscles. Pivotal for overall body stabilisation, it will discourage students from 'clawing' their toes, helping them stay aligned and balanced in all their ballet movements.

Preparation: Students will need a resistance band to cover the entire foot and a fit ball. They start by lying on the mat with their legs on the fit ball and the band stretched across in the front of their tibia.

Steps:

1. Guide the students into a bridge position, maintaining level femurs and hips. Encourage them to tuck their elbows into the mat for extra stability.

2. Instruct the students to roll through the foot while gentle pull the bands towards their head and return the foot to a fully stretched foot while releasing the band tension. Repeat this action 3 more times.

3. Instruct students to roll through their lumbar spine back to the mat, then lift the upper body with hands wide on the band with both foot flexed.

4. Focus on trapezius engagement and sternum opening. Cue the students to relax their ribcage while deepening their abdominal connection and engaging their gluteus muscle. The working leg and upper body lift together with both feet flexed. Return the working leg to the ball with both feet stretching. The sacrum remains flat on the mat.

5. Repeat four times.

Focus: Stress the importance of keeping the phalanges extended and avoiding toe 'clawing'. Maintain alignment with a focus on hamstring elongation and strong toe articulation.