This exercise is designed to intensively activate the adductors, crucial for enhancing the precision and strength of the beating action in jumps. By incorporating a resistance band, this exercise not only targets muscle activation more effectively but also adds an element of resistance training that is beneficial for the overall development of a dancer's lower body technique.

Preparation: Equip dancers with a medium/strong texture resistance band, approximately 3 meters or 10 feet in length. Students should position the band over the thighs, ensuring it is pulled taut and wrapped en dehors (outwards) around the top of the thighs, with each wrap slightly overlapping. Have students secure the band by sitting on the excess material before moving into the starting position.

Steps:

1. Have the students transition into a plank position on top of the fit ball, placing their hands on the floor and positioning the band underneath their hands for added stability. Adjust the size of the fit ball as necessary to accommodate the bands tension.

2. Have students start with the feet in fifth position, emphasising body and neck length, and maintain a downward gaze to ensure correct alignment.

3. Instruct the students to execute eight quick entrechat six, focusing on fully stretching the feet and beating the inner thighs with precision.

4. Guide students to increase muscle engagement by repeating the exercise with the feet flexed, challenging the students to maintain the intensity of the beats.

Focus: Stress the importance of maintaining a straight spine and engaged core throughout the exercise to support the added resistance from the band. Emphasise the need for precise footwork and inner thigh engagement to maximize the effectiveness of the beats.