This exercise is designed to improve leg strength, flexibility, and control in ballet dancers. It focuses on promoting external rotation in the legs, while also reinforcing proper foot alignment to avoid sickling. It helps students develop the muscle memory and strength required for precise footwork and elegant leg movements throughout the rest of their class.

Preparation: Have your students start by lying flat on the mat with a fusion ball placed between their calf muscles. Ensure their feet are in dorsiflexion, in a rotated demi plié position. Their sacrum should remain in contact with the mat, with their hands placed on their stomach.

Steps:

1. Guide the students to extend their legs vertically upwards from the demi plié position, and then return them slowly to demi plié. Repeat this four times.

2. Instruct them to maintain the position of the fusion ball to encourage external rotation in the legs.

3. Keep an eye on students' foot alignment to make sure they aren't twisting or sickling.

4. Continue with seven quick frog legs and extensions, synchronising with the dynamics in the music.

5. Conclude by having students remove the fusion ball, then throw it up in the air and catch it as they stretch their legs out.

Focus: Emphasise the importance of keeping their sacrum on the mat and maintaining correct foot alignment throughout the exercise.