What You'll Learn
- Master pelvic tilts to improve core engagement and eliminate hip tension.
- Develop functional hamstring strength for higher developpé and more stable extensions.
- Execute a controlled grand rond de jambe while maintaining pelvic stability.
- Strengthen the obliques and back muscles to improve overall body control in the center.
About This Video
Unlock the power of Progressing Ballet Technique (PBT) with this specialized session from Broche Ballet. In this advanced conditioning class, instructor Dan guides you through a rigorous series of exercises designed to build functional hamstring strength and rock-solid core stability using an exercise ball. PBT is a revolutionary program that leverages muscle memory to help dancers understand the mechanics of ballet movement in a way that translates directly to the barre and center work.
The session begins with a focus on pelvic alignment. By practicing pelvic tilts on the ball, you will learn to find your neutral pelvis and avoid the common pitfalls of tucking or arching during complex movements. This foundational work is essential for maintaining a flat hip crease and engaging the lower abdominals. From there, the class moves into hamstring stretches and strengthening exercises that challenge your balance and proprioception.
One of the highlights of this practice is the bridge to sous-sus. By driving the bottom leg into the ground and finding a stable position on the ball, you will develop the strength required for powerful rises and stable turns. You will also explore developpé actions, where the challenge lies in keeping the standing leg anchored while the working leg extends. Throughout these movements, Dan emphasizes the importance of the obliques and back muscles in maintaining a tall, supported posture.
The class concludes with a challenging grand rond de jambe exercise. Performing this movement on the ball requires exceptional control and stability, forcing the body to engage deep stabilizer muscles that are often missed in traditional floor work. Whether you are looking to improve your extensions, find more stability in your turns, or simply build a stronger foundation for your ballet practice, this PBT session offers the tools you need to succeed. Join Broche Ballet and experience how targeted conditioning can transform your dance technique.
