This exercise is designed to condition the Achilles tendon, a crucial component for dancers as it connects the calf muscle to the heel and plays a vital role in allegro movements. Along with enhancing flexibility in the Achilles tendon, it also strengthens and stretches the hamstrings, supporting overall lower limb health and performance.

Preparation: Place a half-inflated fusion ball at the back of the mat and roll up the other end to support the wrists. Have students kneel at the front of the mat with their feet in demi-pointe.

Steps:

1. Instruct students to raise their hips and elongate their spine.

2. Ensure their hips remain aligned as they slowly push down with the right heel into the fusion ball. Repeat this more 4 times, alternating legs.

3. Hold the position with the left foot pressing down, then slide the right foot slowly up the leg before returning to a neutral position.

4. Repeat the sequence, starting with the alternate side.

Focus: Emphasise maintaining hip alignment and a lengthened spine throughout the exercise.