This exercise focuses on the hamstring muscles, which extend from the sit bones to the lower legs. These movements are designed to stretch these muscles fully by flexing the hip and extending the knees. Understanding the dual-joint nature of the hamstrings highlights the importance of knee positioning during the stretch. This exercise aims to improve flexibility in the hamstrings, which is vital for dancers to achieve greater range of motion and reduce the risk of injuries.

Preparation: Position students on the centre of the fit ball, ensuring they are in parallel with feet hip-width apart.

Steps:

1. Have students begin with a port de bras from first to second position, encouraging a smooth and controlled movement.

2. Guide students to slowly extend their legs as the fit ball moves slightly backward, instructing them to lower their head and touch the floor with hands on either side of their legs.

3. Emphasise the importance of flexing the feet to intensify the hamstring stretch and then returning the feet to the floor.

4. Instruct students to lift their body to a flat back position while looking forward, maintaining the stretch in the hamstrings.

5. Allow students to gently release the feet and body, returning to the upright seated position on the fit ball. The port de bras adjusts through first to second position.

6. Encourage repeating the sequence for enhanced flexibility.

7. Instruct students to rotate their legs to their personal best turnout and repeat the stretch, alternating between parallel and rotated leg positions.

Focus: Stress the importance of managing their personal best stretch without force.