What You'll Learn
- How to isolate rotation from the glutes without lifting the hips off the floor
- Techniques for using Pilates balls to find deeper inner thigh engagement
- Maintaining the proper curve of the spine while zipping up the lower abdominals in arabesque
- Mastering the 'cobra' position to strengthen the back and core for better extensions
- Technical pointers for crossing through first position with maximum turnout
About This Video
Unlock your potential with this specialized Intro to PBT Turnout class at Broche Ballet. Progressing Ballet Technique (PBT) is a revolutionary functional conditioning program designed to enhance a dancer's muscle memory by using the resistance and instability of exercise balls. In this 25-minute session, we dive deep into the mechanics of rotation, focusing on how to achieve a healthy, functional turnout that starts from the hips rather than the knees or ankles.
The class begins with floor-based exercises that challenge your deep rotators. You will learn the importance of keeping your hips grounded while isolating the movement of the legs. The instructor provides meticulous technical pointers on how to engage the glutes and inner thighs correctly, ensuring that your rotation is sustained throughout your movement.
We explore the transition from a relaxed state to a focused sous-sus alignment, using the ball to provide immediate feedback on your weight distribution and core engagement. A significant portion of this workout focuses on the relationship between the core and the lower spine, particularly in an arabesque position. Many dancers struggle with 'crunching' the lower back or flattening it too much when trying to engage their abdominals.
This class teaches you how to maintain the natural curve and aesthetic line of an arabesque while keeping your abs zipped and supported. You will learn to reach upward through the crown of your head, creating space in the vertebrae even during demanding extensions. By incorporating these PBT principles into your routine, you will find a newfound sense of stability when you return to the barre.
Whether you are working on your first position or seeking more height in your extensions, this conditioning session provides the tools necessary for long-term technical growth. Join our Broche Ballet community and start building the strength and flexibility required for beautiful, safe ballet technique.
