This exercise is designed to improve elevation through muscle activation and pelvis awareness. It focuses on activating the hip deep rotators, often overshadowed by the larger gluteus maximus. By avoiding the common mistake of glute tucking, which leads to compression around the tailbone and sacrum, this exercise encourages freedom of hip movement which is essential for allegro.

Preparation: Have students lie on their mat with their feet halfway between the center of the fit ball and the edge closer to their body. Adjust for students with hyperextension by moving their legs closer to the outer edge to encourage a lift from the front of the knees.

Steps:

1. Have students start with legs in parallel and heels together. Bridge while checking alignment.

2. Guide students to perform demi-pointe and pointe twice, focusing on foot articulation.

3. Have students execute a slow demi-plié, imagining a slight lift under the heels, then sauté and rotate. Students repeat this rotated, emphasising heel press and adductor muscle engagement.

4. Guide students to complete this sequence four times in total.

5. Instruct students to lower from bridge and adjust legs to the centre of the fit ball, crossing at the calf muscles. Propelling into the air, guide students to lift under the gluteus muscle groups and jeté with both hips maintained. This action must synchronise with the bridging action.

6. Cue students to return to the mat, change legs while centered on the top of the fit ball, and repeat the jeté.

7. Students finish the exercise by changing legs again and repeating the jeté activation.

Focus: Emphasise the importance of maintaining correct hip alignment and the engagement of the hip deep rotators throughout the exercise.