This exercise helps students improve their foot articulation, essential for ballet. It uses a resistance band to help students develop long, strong toes while improving overall foot flexibility and strength.

Preparation: Show students how to set up the resistance band correctly around their foot. (the light resistance band should be placed under the entire foot like a footprint) If required a rolled-up towel can assist them to sit taller.

Steps:

1. Guide them through dorsiflexion to plantar flexion, focusing on smooth foot articulation.

2. Remind them to gently pull the band towards them as they roll through the metatarsals.

3. Practice on both sides.

Focus: Stress the importance of correct band positioning and controlled foot movements. Highlight the need to keep hips stable during the exercise.