This exercise aids in strengthening the metatarsals of young ballet students. It helps with development of toe strength as well as flexibility which is crucial in ballet training.

Preparation: They require a light resistance band which is 3m (10ft) long, as well as a fusion ball. Draw an outline of your footprint on a piece of paper.

Steps:

1. Students wrap the foot with the band before placing their foot over the fusion ball.

2. They roll through the metatarsals and return to dorsiflexion. Use a gentle pull on the band towards them as they stretch their foot.

3. Remove the band and place their foot on their drawing.The toes are lifted as they press them over their drawn toes one at a time.

4. Repeat on the alternate side.

Focus: Ensure the students have the correct placement of the foot articulation in the band as well as proper sitting posture.