Progressing Ballet Technique (PBT) is an innovative dance conditioning program developed by Marie Walton-Mahon for students to understand the depth of training muscle memory and the understanding of core stability, weight placement, and alignment.
It is difficult for students to feel what muscles initiate the correct alignment in dance training, however, as the fit ball is continually mobile under the students’ body, it gives the students a sense of posture and weight –placement whilst feeling each correct muscle group.
Each exercise has been developed with care and guidance with a team of physiotherapists.
Required Equipment for Class
Exercise Ball
Also known as a ‘Swiss Ball’ or ‘Fit Ball’ Using your height to size up your ball
When you stand next to an exercise ball, it should be even or slightly above your knee level. The best way to size up your ball is by sitting on it. When you sit on the ball, knees should be bent at a 90-degree angle and your thighs should be parallel or even with the floor. Find your height and see which ball size you should try first.
| Height | Recommended ball size |
|---|---|
| Under 4’8″/142cm | 45 cm ball |
| 4’8″ to 5’3″/142-160cm | 55 cm ball |
| 5’4″ to 5’10″/160-178cm | 65 cm ball |
| 5’10” to 6’4″/178-193cm | 75 cm ball |
For children who are 5 years and younger, always use a 45 cm ball.
Known as a Soft Stability Ball or Pilates Soft Ball.
A Soft Toy Ball can be used and found in many toy shops.
Size: Between 20 to 23cm in diameter.
Or closest to 54cm (22″) in circumference
(measurement around the ball)
Yoga or Pilates mat
Attire:
Girls to wear leotard and tights (roll tights to the knees)
Boys Unitard or tights rolled to the knees
Students will be Barefoot for this class.