This exercise takes students through a slow, effective release and stretch that's ideally suited for the conclusion of a Progressing Ballet Technique (PBT) class. It targets the lower fibres of the hamstrings which are crucial for developing full knee extension in développé.

Preparation: Have students lie on their backs on the mat, with a resistance band under the centre of their right foot. Both legs should remain parallel, and the right foot should be in dorsiflexion, while the left foot is in plantar flexion.

Steps:

1. Instruct students to slowly bend their right leg towards their chest, bringing their knee as high as possible.

2. Have them extend their leg, pushing with energy in the heel. They should be gently pulling on the bands to maximise the stretch.

3. Guide them to bend their leg towards their chest again.

4. Next, students bend their left foot up and switch the band to their left foot. Return the right leg to the mat, followed by the left.

5. Repeat this sequence four times in total, alternating legs each time.

6. Finish by having students place both feet into the band and bend both their knees towards their chest. Then, they use their deep abdominal muscles to sit up with straight legs and an elongated spine.

Focus: Emphasise the importance of maintaining parallel leg alignment and performing controlled, smooth movements throughout the stretches.