Welcome to Move & Groove 3 guided by Coni Belgareto. In this class we will be focusing on strengthening the core, inner thighs and deep rotators to support healthy alignment. Remember to work slowly with the dancers, ensuring they are connecting with their muscles and feeling the correct alignment.

The class will begin with Adductor Activation, an upbeat mini-loop band exercise that strengthens the deep abdominals and obliques while training coordination and alignment. In addition to teaching the activation of the deep rotators, this exercise also provides an opportunity to work on the dancer’s coordination and rhythm.

In the featured exercise, Coordination and Core, we will be using the Fusion Ball to develop the dancer’s mind-muscle connection, deepening their awareness of their weight placement and posture while boosting their stamina.

To further support the dancer in training the correct tracking of the knees, we will practice Sliding Gliding Legs using the ProBall. Here, dancers will learn to support their turnout with their glutes and hamstrings, activating the piriformis to maintain their knee alignment as they transfer their weight. Although the legs will be working hard to stabilise while seated on the ball, remind dancers to keep the upper body and arms fluid and soft.

The final exercise featured in this class is Devant Control which uses the Fusion Ball to train the activation of the supporting leg to support extensions devant. Here, watch out for shifting or tilting in the pelvis and sickling in the feet.

Tips

Cue knees over toes — the turnout should never be forced.

Remind dancers to keep their toes long — the heel should be lifted to avoid sickling.

Encourage dancers to keep their upper body soft — the neck and jaw should be relaxed