Welcome to Move & Groove 10 – Junior Level, guided by Melissa McCabe. This warm-up focuses on lower limb strength, alignment, and control — building the foundation that young dancers need for safe, precise movement.

Ankle Pulses opens the class by targeting the ankle muscles with the resistance band, developing the strength and mobility essential for footwork and pointe preparation. Turnout Sync builds on that foundation, working coordination and weight transfer through tombé and rotation under resistance — developing control and turnout awareness. Lower Limb Control challenges postural alignment and stability in relevé, with the fusion ball providing constant feedback on weight placement. The class closes with Vastus Medialis Activation, targeting knee alignment through the activation and control needed for safe, clean elevation work.

Tips

Cue precise ankle alignment in Ankle Pulses — correct positioning from the start is what makes the strengthening work effective.

In Turnout Sync, watch the quality of each weight transfer — the band adds resistance that makes compensations more visible.

In Lower Limb Control and Vastus Medialis Activation, the fusion ball is the teacher's best tool — use it to assess and correct alignment before it becomes a habit.