This exercise is designed to enhance foot strength and articulation. Resistance bands are used to target both the intrinsic muscles within the foot and the extrinsic muscles which extend from the lower leg to the foot. Strengthening these muscle groups fosters active, powerful, and dynamic footwork crucial for ballet.

Preparation: Ensure students have a 3m (10ft) resistance bands wrapped around their metatarsals, covering their toes. Wrap each foot separately and hold the band in each hand. Check that students with a natural turnout have feet hip-width apart and bands secured. Students with a smaller range of motion may need to have their feet further apart and the band not pulled too tight in between their feet. Begin with an elongated spine, legs on the fusion ball, feet in dorsiflexion.

Steps:

1. Guide students to roll through to demi-pointe, then full plantar flexion, gently pulling bands.

2. Return to demi-pointe and relax into dorsiflexion, releasing bands.

3. Perform 4 repetitions, followed by external rotations in dorsiflexion, returning to parallel for 4 sets.

4. Conclude with rotations in dorsiflexion, transition to plantar flexion, return to parallel, and finish in dorsiflexion, repeating 4 times.

Focus: Emphasise the importance of maintaining elongated spines and controlled foot transitions. Ensure proper alignment in dorsiflexion and plantar flexion.