This exercise is designed to strengthen the muscles that are crucial for allegro movements in ballet. It specifically targets the gastrocnemius, achilles tendon, intrinsic foot muscles, and core, all of which contribute significantly to stability and agility in dance.

Preparation: Equip students with a resistance band and a fit ball. Demonstrate the proper wrapping of the band around the feet, ensuring it covers the toes slightly to prevent crunching.

Steps:

1. Start with the student lying supine with their legs on the fit ball. Students who tend to hyperextend should have the fit ball closer to the back of their legs.

2. Instruct them to enter a slow bridge, maintaining dorsiflexion of the feet.

3. Elbows should remain on the mat for stability.

4. Guide them to alternate between plantarflexion and dorsiflexion, feeling the band's resistance.

5. Emphasise the importance of rolling through the metatarsals during each movement.

6. Conclude with a gradual return to the starting position.

Focus: Monitor alignment, particularly the positioning of the feet on the fit ball.