This exercise is focused on strengthening the deep lateral rotators, crucial for ballet dancers to achieve precise and controlled rotations. These six deep rotator muscles, located under the gluteus maximus, are pivotal for movements requiring hip rotation and stability. Incorporating a resistance band introduces an added challenge, effectively enhancing muscle engagement and strength in these areas, crucial for executing movements with grace and efficiency.

Preparation:

Ensure the resistance band is correctly wrapped around students' thighs, creating sufficient tension to engage the deep rotators effectively. Position the fusion ball between the lower calf muscles before beginning.

Steps:

1. Guide the students to lay on their sides, extending the legs to 5th position. As they move the working leg into retiré passé derrière and devant, emphasise maintaining pelvic alignment and using controlled breath.

2. This first section is repeated, while checking their hips are stacked.

3. Follow with transitions onto the back for scissor actions in 4th position, focusing on stretching and flexing the legs and feet.

4. This scissor action is executed 3 times, while they gently use the resistance of the bands with their arms wide and over the head.

5. The left leg finishes in the front of the right leg. While maintaining the core activation they roll to face the back of the mat. Settle with the left leg in front ready to repeat in full on the alternate side.

Focus: Stress the importance of keeping the pelvis stable throughout the exercise, ensuring that movements are precise and controlled. Encourage students to engage their core to support their alignment.