This exercise is designed to activate the intrinsic foot muscles, which are crucial for developing the arch of the foot. This strengthening is highly valuable for dancers in all disciplines, enhancing foot stability, control, and performance quality.

Preparation: Position the foot lengthways on the centre of a 3-meter/ 10 Ft band. Stretch the band underneath the foot, crossing from the big toe to the outside of the foot and from the outside of the heel across the front of the tibia, creating a loop with the band ends in their hands.

Steps:

1. Have students begin by lying on the mat with feet in dorsiflexion on the centre of the fit ball. For those students with hyperextended knees, have them adjust further across the fit ball as demonstrated.

2. Instruct students to bridge with feet in dorsiflexion, keeping elbows on the mat.

3. Guide students to articulate through the foot into plantar flexion as the band is pulled towards the shoulders, then return to dorsiflexion. Cue students to perform this articulation four times in total.

4. After lowering down from a bridge, have students adjust the working leg to 45 degrees and repeat the articulation using the resistance with the band.

5. Instruct students to adjust the working leg to 90 degrees and again repeat the articulation with the band.

6. Finally, have students extend the working leg as far as possible while maintaining hip alignment on the mat and repeat the articulation, finishing with the foot in dorsiflexion.

7. Have students return to the fit ball, bridging again to repeat the sequence.

8. Perform the exercise with the alternate leg.

Focus: Emphasise the importance of maintaining correct foot alignment, hip stability, and controlled movements throughout the exercise.