This exercise is designed to enhance a student's proprioception and leg rotation, crucial for movements in à la seconde. This exercise uses resistance bands to develop the rotation and strength needed for correct passé, focusing on maintaining hip alignment and core engagement.

Preparation: Have students place a 3m - 10 ft resistance band over the thighs, wrapping it twice en dehors around each thigh. Students then position a fusion ball between the calf muscles and lie on the side. Hold the bands in each hand and lengthen the arm stretched on the floor. If the student finds this too intense, they can bend their elbow with the band held underneath the side of their face.

Steps:

1. Have students begin with the top foot in dorsi flexion, stretching through the foot.

2. Instruct students to draw the working leg up the supporting leg, maintaining square hips and equal engagement in both legs. The band moves upwards with the leg movement.

3. Guide students to move the working leg en dedan and en dehors, repeating the motion.

4. Emphasise lengthening the spine and engaging the core while relaxing the rib cage.

5. Instruct students to raise the working leg as high as possible in Passé, then slowly return it down, flexing the foot.

6. Invite students to repeat and switch to the alternate side.

Focus: Stress the importance of keeping hips stacked and using controlled movements.