This exercise is designed to enhance elevation by activating the deep hip rotators, calf, and intrinsic foot muscles. It will help students move their hips freely, which is essential for dynamic allegro sequences in ballet.

Preparation: Have students lie on their mats with a fit ball. Position the feet halfway between the ball's centre and the edge nearest their body. Adjust for students with hyperextended legs even closer to the body. Remind students to focus on their mind-muscle connection.

Steps:

1. Instruct students to place their hands under their gluteus maximus as they move into a bridge position.

2. Ensure their necks are elongated. Guide them through demi-pointe and pointe movements, followed by a demi-plié with a slight air under the heels and two sautés.

3. Repeat the sequence four times, focusing on secure alignment and posture.

Focus: Emphasise the importance of lifting from the front of the knees and maintaining a stable core to support movements.