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(PBT)

Progressive Ballet Technique.

Required by all competitive dancers

 (PBT) Progressing Ballet Technique Dance Conditioning class is designed to training muscle memory with the unique and essential approach to the art of dance through mobility and strength training.

Students are required to use exercise balls, resistance bands, and a lacrosse ball. 

PBT method of training will help students to understand core stability, weight placement and alignment. Each exercise in the PBT program has been developed with care and guidance by Marie Walton-Mahon along with a team of physiotherapists.

 

This class is taught by our Certified PBT Instructor Miss Jenny Koropecki 

All Dancer's must provide their own equipment for this program. Please click on the PBT link posted below to see chart on finding the correct size of ball for each Dancer. We do not need all items on this list. Please bring your own,

- Exercise ball

- Thera Band

- x 2 Pilates balls, with the air straw they come with in order to add air / take air out of balls when needed for each exercise.

Lacrosse ball's and yoga mats will be provided in class

 
 

WHAT TO BRING TO CLASS

Dancers must bring their own Balls & Bands to class.

Exercise Ball

Also know 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.

HeightRecommended ball size

Under 4'8"/142cm45 cm ball

4'8" to 5'3"/142-160cm55 cm ball

5'4" to 5'10"/160-178cm65 cm ball

5'10" to 6'4"/178-193cm75 cm ball

For children who are 5 years and younger, always use a 45 cm ball.

**The measurement of the ball is diameter (measuring from one side of the ball to the other)

Fusion 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)

Resistance Band

Also know as a TheraBand

9.8 feet / 3m in length & 6” / 15cm wide


Medium strength
Note: the colour of the strength changes depending on the supplier.

Lacrosse Ball - Supplied in class