This exercise uses added resistance from bands and a fit ball and is tailored for students transitioning to the Senior level. It aims to enhance foot strength and flexibility, focusing on activating both the intrinsic muscles within the foot and the extrinsic muscles, extending from the lower leg across the ankle joint. This exercise is essential for developing active, powerful, and dynamic footwork in advanced ballet training.

Preparation: Place the bands under the metatarsals, folding them in half. For students with a secure range of natural turnout, position the feet hip-width apart. Instruct students to sit on one side of the band to maintain tension, wrapping the top half of each foot and sitting on the band to secure it. Ensure each student holds a small loop of the band in their hands before beginning.

Steps:

1. Start by having students lie on their mats, legs on the fit ball in a tabletop position with feet in dorsiflexion.

2. Guide students to articulate through the spine into a bridge position.

3. Instruct students to roll through both feet to a demi-pointe position, followed by encouraging long, strong toes as they adjust into plantar flexion with a gentle pull of the bands.

4. Return to the demi-pointe position before completing the foot movement back into dorsiflexion, relaxing the bands.

5. Repeat the above combination four times in total.

6. Guide students to slowly externally rotate the feet while remaining in dorsiflexion, then return to a parallel position, completing four sets.

7. In dorsiflexion they now externally rotate, guide students to adjust into plantar flexion, returning the legs to parallel, and adjusting the feet back into dorsiflexion, repeating this final section four times in total.

Focus: Emphasise the importance of maintaining correct alignment throughout the exercise, ensuring smooth transitions between foot positions and using the resistance bands to enhance muscular engagement.