This exercise is crafted to simulate the muscle engagement necessary for a grand jeté, focusing on the essential push-off from the supporting leg. This push-off is pivotal for achieving the desired height and length of the leap, necessitating robust strength and control, especially from the leg muscles. The exercise also highlights the importance of deep gluteal muscles providing the power and stability required for this movement. By honing these specific muscle groups, dancers can enhance their dynamic and powerful extension during the leap, allowing for a grand jeté executed with elegance, strength, and precision.

Preparation: Have students lie supine on the mat, crossing and externally rotating their legs on the fit ball, with the right leg on top. Students should flex the left foot, and the right foot pointed in a coupé position, arms resting on the mat with palms upwards, positioning the fit ball close for knee support.

Steps:

1. Have students begin with a deep breath, focusing on relaxing the ribcage.

2. Instruct students to extend the right leg upward and the left leg simultaneously, ensuring both feet are stretched during the extension and hips remain equal in the bridge position. The extended leg should reach a manageable height without compromising alignment.

3. Guide students to gently return to the starting position.

4. Have students repeat the movement pattern twice more with the right leg before proceeding.

5. Students should lift the upper body, touching the sides of the fit ball, stretching both legs while externally rotated, then switch legs and return to the supine position.

6. Cue students to perform the entire sequence with the alternate leg.

7. Instruct students to repeat the full sequence on both sides once more.

8. Finish by adjusting legs to a parallel position, performing a bridge and testing balance with arms in the first position.

Focus: Emphasise maintaining equal hip alignment and the controlled extension of both legs to prevent any misalignment or strain.