This exercise is designed to strengthen and stabilise the supporting side of the body, which is crucial for classical ballet. It focuses on improving balance and coordination, using a resistance band to enhance muscle engagement. This exercise is particularly beneficial for developing the muscles required for precise leg movements and maintaining correct posture in ballet.

Preparation: Have students position the resistance band across the top of the student's thighs, crossing underneath the hamstrings, and have them sit on the band. Instruct them to loop the band over their shoulders, holding the ends down firmly at chest height. Ensure legs are positioned parallel, hip-distance apart.

Steps:

1. Instruct the students to exhale and lift their right leg just off the floor with a pointed foot, simultaneously lifting the left arm upwards until straight.

2. Have students repeat with the alternate leg and arms extending.

3. Have the student on the 3rd lift the right leg extends in devant (90 degrees or as high as possible while keeping hips level).

4. Instruct students to bend the right leg back to the initial position and lower both arms and legs to the starting position.

5. Have students repeat the sequence from the beginning, starting with the left leg and right arm raised.

6. Guide students to turn the feet to 1st position and repeat the entire exercise in external rotation, moving the legs through attitude devant, and on the third repetition extending the leg rotated. Repeat on the opposite side.

Focus: Emphasise maintaining level hips and correct posture throughout the exercise, especially when lifting the leg and arm.