This exercise is vital for young dancers. It develops the strength and flexibility of both intrinsic and extrinsic foot muscles, fostering the fundamental stability and agility needed for ballet.

Preparation: Have students sit on a mat, with their calves on a fusion ball and feet pointed. Place a rolled towel under their sit bones for comfort, particularly for those with tight hip flexors. Students with hyperextended knees, adjust the fusion ball towards the mid-calf to avoid them locking back into their knees.

Steps:

1. Guide students through dorsiflexion, demi-pointe, and plantar flexion movements.

2. Stress the importance of elongated toes and a straight spine.

3. Repeat the sequence with external rotation and return to the neutral position.

4. Guide the students to conclude the exercise with external rotation with flexed feet, articulate through to stretch feet, return to parallel and flex the feet. This is repeated with the rhythm of the music.

Focus: Monitor and correct the foot alignment, especially when transitioning between movements. Emphasise spine elongation and foot articulation.