Welcome to Fusion Ball Warm-Up 7 in the senior division directed by Ella Roper. Today we will be using the Fusion Ball to strengthen the core, adductors and deep rotators, warming up the entire body ahead of a class, rehearsal or performance.  

We will start the class with a pulse-raiser called Fusion Heartbeat. Here, dancers will challenge their core strength and stability, activating their obliques and transverse abdominis to support the spine. In addition to promoting core and pelvic stability, this exercise can help build stamina for more challenging centre work.

Another great exercise in this class is Adductor and Core Activation. This is an extension of the junior Twinkle Toes exercise and works the backs of the legs, inner thighs and deep abdominals to support beats. Dancers will focus on fast dynamic movements, controlling through the adductors as they take their legs to a wide second.

We will then move on to Alignment in Rond de Jambe En L’air. This exercise strengthens the deep rotators and core to support turnout, combatting the tendency to sink into the supporting side in adage. This exercise is particularly challenging and so dancers are welcome to make modifications according to their capabilities.

Tips:

Remind dancers to only open to a Classical 2nd in between beats.

Core activation is crucial – cue dancers to draw their navel towards their spine.

Make sure all 5 toes are flat if using a rolled-up mat