This exercise is designed to develop students' proprioception, crucial for controlled ballet movements. The bands wrapped en dehors are there to help enhance external rotation, essential for ballet's grace and precision. By strengthening the muscles used for rotation, this exercise improves balance and develops the muscle memory necessary for rotation without assistance.

Preparation: Guide students to use a 3m (10ft) medium/strong resistance band. Help them wrap the band over their thighs, ensuring the leg is wrapped twice en dehors, overlapping slightly. Inflate a fusion ball ¾ of the way and have students sit at the front of the mat with the ball between their lower calves.

Steps:

1. Instruct them to lie sideways, with the right leg on top of the left, holding the band in each hand,

2. Encourage them to slowly draw the right leg into retiré, maintaining hip alignment, and alternate between internal and external rotations.

3. Remind them to keep their hips stacked and avoid tilting.

4. Remind them when turning onto the alternate side to keep the inner thighs active. Repeat.

Focus: Stress the importance of maintaining hip alignment and controlled movement during rotation.