What You'll Learn
- How to maintain a level pelvis to unlock greater height in side extensions.
- The benefits of training with a flexed foot to activate the correct muscle groups for leg height.
- Techniques for using the upper body and arms to provide stability and support for the leg.
- Using a plié as a corrective tool to improve hip placement and knee alignment during extensions.
About This Video
Achieving a high, effortless extension in à la seconde is one of the most challenging aspects of ballet technique. It requires a delicate balance of strength, flexibility, and precise anatomical alignment. In this 28-minute masterclass from Broche Ballet, we break down the complex mechanics of side extensions to help you find more height and stability without sacrificing form.
The session focuses on the three essential keys of extension training, moving beyond simple flexibility to address functional strength. We start by addressing pelvic alignment, ensuring the hips remain level and the pelvis stays down even as the leg rises. This foundational step is crucial for preventing the hip hike that often limits range of motion and causes discomfort.
One of the unique techniques explored in this class is the use of a flexed foot during extension drills. While we ultimately aim for a beautiful pointe, practicing with a flexed foot helps engage the entire shin and quadriceps, providing the muscular support necessary to hold the leg securely. We also look at how a strategic plié can serve as a tool to help the body find the correct hip placement before straightening into the full extension.
A common pitfall in extensions training is disconnecting the leg from the rest of the body. Our instructor emphasizes the importance of the upper body and arm placement as an extension of the core. By treating the arm as a stabilizing force, you create the counter-balance needed to support the working leg.
Whether you are working on your développé or grand battement, these principles will transform how you approach your barre work. Extensions training can often feel frustrating, but by breaking the movement into manageable pieces of the puzzle, progress becomes inevitable. This class is designed to help you tune your turnout and develop the functional strength required for stunning à la seconde lines.
Please arrive warmed up and ensure you have an actual ballet barre for this session.
