This exercise aims to enhance the students' turnout capability, focusing on achieving their personal best without striving for the (often misconceived) ideal of a 180-degree turnout. This approach is designed to prevent over-stress injuries associated with forcing the body beyond its anatomical limitations.

Preparation: Guide the students to place their right foot into the band, ensuring the band stretches out underneath the foot, from the big toe across the front of the foot to the right hand, and from the outside of the heel across the front of the tibia into the left hand.

Steps:

1. Have students start lying down with their feet in 5th position, holding the band on each side of the body. Both legs should be externally rotated.

2. Instruct students to lengthen the leg away from the hip as it lifts to 90 degrees, slowly bending the right leg as the foot flexes with the bands relaxed, then extending the leg and stretching the foot while gently pulling down on the bands.

3. Repeat this sequence twice more before adjusting the leg into à la seconde, and repeating the activation three times.

Focus: Emphasise maintaining hip alignment and avoiding compromising the hips when moving the leg into à la seconde. Maintaining the correct grip on the bands and controlling movements is crucial for effective activation and injury prevention.