This exercise focuses on elongating and activating the hamstrings, which are crucial for hip and knee movements in dance. It also promotes spinal elongation and refinement of the cambré. This exercise is an excellent way to enhance flexibility and strength in the lower body while simultaneously improving upper body grace and posture.

Preparation: Have students sit on the centre of a fit ball, with feet flat on the floor, hip-width apart, and in parallel.

Steps:

1. Start with a port de bras from first to second position.

2. Instruct them to slowly roll the ball backwards, elongating over their legs and straightening their knees, while moving their hands to the floor.

3. Adjust feet to a flexed position, lengthening the hamstrings. Their feet should roll through the metatarsals to the floor.

4. Recover the body back to the starting position, with hands moving to the shoulders.5. Have students execute a small cambré to the right side, then recover.

6. Return the arms through first into second position.

7. Repeat the sequence, turning the head to the left during the cambré.

8. Finally, have students perform the exercise with their legs rotated and do the cambré with a port de bras into fifth position.

Focus: Ensure proper alignment of the spine and pelvis throughout the exercise.