This exercise is designed to strengthen the soleus muscle, vital for allegro movements in ballet. It enhances plantar flexion, which improves students' propulsion and controlled landings in jumps.

Preparation: Give each student a fusion ball to place between their upper calf muscles. They should face the barre in a parallel position.

Steps:

1. Start with hands on the barre.

2. Guide students through a demi plié.

3. Have them roll through the metatarsals and onto demi pointe. Emphasise the distribution of weight across all 10 toes.

4. Instruct students to slowly stretch their knees and then reverse the action.

5. Repeat this sequence, adding a sauté after the demi plié, then stretch and repeat.

Focus: Focus on maintaining a balanced and even weight distribution through the feet. Ensure proper alignment of knees over toes during demi pliés and sautés.