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Conditioning & (PBT)

Training Class For Dancers 

This class is for all dancers 11- 18

 (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 use exercise balls, resistance bands, and a lacrosse balls for rolling the muscles

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 equipment for this program is provided in class.  

PBT Conditioning for dance: Service
PBT Conditioning for dance: Welcome


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

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