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Progressing Ballet Technique

Progressing Ballet Technique (PBT) is an innovative body-conditioning and strengthening program that has been developed by Marie Walton-Mahon to enhance student's technique in all forms of dance by focussing on training the muscle memory required in each exercise, core strength, correct weight placement and alignment.

The program is designed with safe dance methodology that also helps with injury prevention and rehabilitation. Students achieve the strength they need to perform their personal best for a long and healthy career.

 

Dancers sometimes find it difficult to feel which muscles initiate the correct alignment in training. However, with the use of an exercise ball, the students gain a great sense of posture and weight placement whilst feeling each correct muscle group working throughout each exercise, which then stays with them whilst performing.

 

The program is designed in three levels: beginner, intermediate and advance and is inherent in the progressive challenges by the addition of the equipment used in PBT including the exercises ball, pilates ball, bosu and resistance bands.

 

PBT is not only a program to improve technique in ballet dancers, it is now being appreciated and incorporated in training by all forms of dancers, athletes, physiotherapists and even footballers.

Progressing Contemporary Technique

Progressing Contemporary Technique (PCT) is an innovative program created by Adam Blanch in conjuction with Progressing Ballet Technique.

 

PCT focuses on activating muscles groups through a process of utilising resistance and strength training. The aim is to achive a sense of moving with resistance, but never a tension in the body.

With spine articulation being a major component in contemporary dance, PCT gives a solid foundation from which the spine can explore its fullest range of suppleness and flexibilty through the co-ordination of breath and musicality.

 

Each exercise has been specifically developed to focus on the fundamental elements of contemporary dance. This including contraction articulation, variations of transfer weight and giving weight, floor connection, resistance stretching/strengthening, compression and expansion, and so on. The structure of the program itself has been designed in complexity, yet offering a wide range of modifications, to ensure dancers of all levels can participate, as well as being challenging and beneficial.

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” You will begin to enjoy your newfound sense of freedom in your movement ”

Tea Bajc

Progress Ballet Technique "Développé devant activation" exercise
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Progress Ballet Technique "Développé devant activation" exercise

Please note that if you have never tried Progress Ballet Technique before, you should start with the beginner exercises and learn the basics first. This exercise can be very beneficial for those who have already reached Senior level in PBT and understand the correct use of the muscle groups in each movement. 1.Make sure that before the start, you choose a Swiss Ball according to your height: Under 142cm = 45cm ball 142 - 160cm = 55cm ball 160 - 178cm = 65cm ball 178 - 193cm = 75cm ball *( Please note that some brands offer different sizes! ) 2.If you have hyperextended knees, I suggest you to start with your feet slightly over the center of the ball. This way your knees will be supported by the ball underneath and you won't find it difficult to perform the exercise anymore. 3.Remember that high legs do not depend only on the flexibilty skills, but also on the strength of the muscle groups that hold them up; the iliopsoas group of muscles (iliacus and psoas major) & the leteral rotator group of muscles, plus the support of the maximus and the adductor magnus. With the swiss ball »Développé devant activation« exercise from Progress Ballet Technique helps you achieve a greater awarness of those muscle groups and therefore helps you later to use them in ballet class as well.
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