This exercise is designed to improve students' ability to articulate their feet with a particular focus on developing long, strong toes. By strengthening and stretching the foot and ankle muscles students will have greater control over their foot movements, helping them train safely and effectively.

Preparation: Have the student place their right foot on the centre of light resistance band, stretching it under the entire foot. One half should run from the big toe across the front of the tibia and is held in the right hand, and the other half should run from the heel, across the tibia and into the left hand. The student should lay on the mat, placing the right lower calf on the fusion ball, with the left leg beside the ball.

Steps:

1. Students start with both feet in dorsiflexion.

2. Have them make one loop in the band with bent elbows. Then, they articulate through both feet, moving into plantar flexion (cueing long toes), with a gentle pull back of the bands towards the head, keeping elbows on the mat.

3. Guide students to slowly roll through the metatarsals back into dorsiflexion, releasing the bands. Repeat this three more times.

4. Next, have them place the left lower calf on the fusion ball and extend the right leg to a 45-degree angle. Repeat the dorsiflexion/plantar flexion sequence.

5. Continue with another repetition at a 90-degree angle.

6. Finally, have students extend their leg as far as possible without shifting their hips off the mat. Have them finish the exercise by keeping their foot flexed and slowly lowering back to the fusion ball.

7. Repeat the entire sequence from the beginning and then switch to the alternate side.

Focus: Emphasise correct foot alignment and the smooth transition between dorsiflexion and plantar flexion. Ensure the hips remain stable on the mat throughout the exercise.