This is an essential exercise for young ballet dancers, particularly before they transition to pointe work. It focuses on warming up and increasing the pliability of the foot, which is crucial for safe and effective ballet practice. It uses balls to release tension in the fascia, enhancing foot flexibility and strength.

Preparation: Ensure students have an appropriate ball (handball, massage ball, lacrosse ball, etc.). Remind them that fascia responds best when warm, making this exercise ideal for pre-class preparation.

Steps:

1. Have them place their toes on the ball, one at a time and massage the joint with their fingers for 30 seconds.

2. Roll the ball side to side under the foot, spreading the toes to demi-pointe.

3. Next, have them kneel and roll the foot forward and backward through the centre of the foot on the ball.

4. Finally, move the ball around the outer edge of the foot, slowly progressing up to the Achilles tendon.

Focus: Emphasise proper alignment of the foot while rolling, and ensure students apply enough pressure to benefit from the massage while avoiding discomfort.