What You'll Learn
- Deep core engagement techniques using PBT principles and Pike positions
- Coordination and control strategies using a giant exercise ball for stability
- How to increase time under tension to build muscular endurance for dance
- Breathing control techniques to maintain body alignment during difficult movements
- Specific exercises to target the deep rotators for improved turnout
About This Video
Elevate your training with our Progressing Ballet Technique (PBT) session, a focused 30-minute conditioning class designed to strengthen the essential muscle groups for classical dance. At Broche Ballet, we understand that technical proficiency in center work or at the barre begins with a stable foundation. This routine combines Pilates-inspired movements with specific ballet conditioning to target your core, turnout, and overall stability.
Using a large exercise ball and a long theraband, this class challenges your balance and forces deep muscle activation. We begin with a gentle warm-up to prepare the body, quickly moving into a 'spicy' PBT segment where time under tension is the primary goal. By eliminating rest periods, we maximize the conditioning effect on the abdominals and hip rotators.
You will explore movements such as the pike on the ball, focusing on the connection between your breath and your movement. Learn how to exhale through the effort to maintain a hollow core, preventing common mistakes like arching the back or losing tension. The giant ball adds a layer of coordination, requiring you to keep your feet towards your hips during rolling exercises to avoid 'thudding' and maintain a fluid, professional quality of movement.
The session also addresses turnout through targeted resistance work. By finding the deep external rotators while working against the instability of the ball, you will develop the strength needed for higher extensions and more secure pirouettes. Specific attention is paid to maintaining a neutral pelvis throughout the workout, ensuring that the strength gained is directly transferable to your dancing.
We conclude with rolling exercises on the ball to stretch and relax the muscles, ensuring you leave the mat feeling both worked and lengthened. Join us at Broche Ballet as we dive deep into the mechanics of movement, helping you find the internal support necessary for effortless grace in every relevé.
