Welcome to Fusion Ball Warm-Up 8 in the senior division guided by Ella Roper. Today, we will be completing a full body warm-up, giving particular emphasis to shoulder stability and alignment in adage.

The class begins with Controlled Roll Down and Balance, an exercise that improves both spinal mobility and core connection. Using the Fusion Ball, students will work on rippling through each vertebra, feeling their stomach sink to their spine to support their back. 

A key exercise in this class is Shoulder Stability which aims to promote strength and control within the shoulder girdle. This exercise establishes the fundamentals of arm placement and alignment. Dancers are encouraged to turnout their forearms while internally rotating their shoulders. This is essential for securing the placement of the lats, rear deltoids and trapezius muscles.

We will then move on to Adage Alignment. This exercise focuses on both supporting leg strength and working leg placement. Dancers will use the Fusion Ball to enhance their coordination and connection to the deep stabilising muscles of their core and pelvis. As transitioning from one direction to another requires both precision and strength, we recommend practicing this transition slowly before attempting the exercise in its entirety.

Tips:

Remind dancers to sink their stomach to their spine as they roll through the back.

Encourage dancers to lengthen through their fingertips — the line does not stop at the wrist.

Promote a long neck to avoid breaking the line