This exercise is for building stability within the pelvis whilst also working and strengthening the external rotation.

If students cannot keep all five toes on the floor when sliding up onto demi-pointe, instruct them to keep the foot flat on the mat. Additionally, ensure they roll up the mat under the hip area for support.

Starting Position:

Students should lie on their side with both legs extended along the mat. Place the fusion ball between the lower calf area, ensuring the top foot is flexed.

Steps:

1. The student will begin by pointing the top foot

2. Have the student roll the ball up into a passe position, bottom foot slides up to demi pointe

3. They will then roll the ball back down the leg, sliding bottom foot back down

4. Repeat this first part 3 times

5. The student will then engthen top arm up to a 5th position

6. Bottom arm joins

7. They will then roll over onto back, arms in 5th with legs extended off the floor

8. Roll to the other side

9. Have the student repeat the whole exercise 

10. Roll back over to starting side

11. Roll onto back

12. They will then bring knees into chest and hug the knees

13. Have the student slide legs down along the mat, circling arms through a 5th position

Focus:

Focus on the stability of the pelvis, watching that the top hip does not roll forward when coming into a passe position.