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Progressing Ballet Technique

As of 2020, The Heights is certified to deliver lessons in Progressing Ballet Technique (PBT).

PBT is an innovative programme using equipment, including exercise balls and therabands, in order to strengthen and enhance ballet technique.

PBT relies on muscle memory to help improve students' understanding of core stability, weight placement, and alignment, all of which are key to successful ballet practice.

PBT at The Heights is currently being used as a teaching/correcting tool during regular ballet lessons and a fuller programme is being introduced to our Associates classes.

We are hoping to introduce specific PBT classes open to all soon!


PBT uses various pieces of equipment to deliver exercises based on port de bras, core control/stability, adage, allegro and foot control.

Below is a list of the essential equipment for the PBT programme. Pupils are expected to purchase their own equipment.

This information was taken from

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.

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 (please note, this is often longer than most therabands)

Medium strength

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

Lacrosse Ball (Small Ball)

Also known as a Hand Ball, racquetball or Pinky Ball

Closest to the size of 8" or 20.5cm in circumference

(measurement around the ball)

or 6.3cm / 2.5" in diameter

Note: A Tennis Ball is not recommended.

If above balls are not available, next best option is a pet fetch ball.

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