What You'll Learn
- Mastering the sous-sus bridge on an exercise ball for pelvic stability
- Isolating rotators to improve turnout control and functional engagement
- Engaging the inner thighs through controlled développé and enveloppé patterns
- Strengthening the obliques to support upper body alignment and balance
About This Video
Elevate your dance training with this focused 20-minute Progressing Ballet Technique (PBT) session. PBT is an innovative program designed to enhance a dancer's technique by focusing on core stability, weight placement, and muscle memory. In this session, we utilize a large exercise ball and a small fusion ball to challenge your balance and deepen your engagement in ways a standard floor barre cannot.
The workout begins by targeting the inner thighs and deep core muscles. You will work through a series of exercises that require precision and control, starting with your legs atop the ball to find your center. We move into specific rotational work, performing turn-in and turn-out sequences that help you isolate the rotators without gripping the hip flexors.
This is essential for achieving a functional and aesthetic turnout in center work. A key highlight of this class is the sous-sus bridge. By crossing the ankles on top of the ball and pressing the hips up, you mimic the alignment of a sous-sus while challenging the stabilizers of the spine and pelvis.
We incorporate développé and enveloppé movements to train the legs to move independently of a stable torso. As you progress, you will be encouraged to find your balance by lifting your arms into second position, testing your core’s ability to maintain equilibrium without external support. Throughout the session, Broche Ballet emphasizes the importance of proper form.
We focus on the oblique muscles to ensure your ribs are knit and your spine is long, which is vital for preventing injury and improving your line. Whether you are looking to increase your jump height or find more stability in your pirouettes, this conditioning class provides the foundational strength required for advanced ballet movements. By the end of this practice, you will have a better understanding of how to engage your powerhouse to support your ballet technique.
Consistency with PBT training allows dancers to translate these physical sensations directly into their work at the barre and across the floor.
