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In class, I have noticed that my posture is affected when I perform more difficult exercises such as this one. I need to engage my core and tilt my pelvis back and down to control my balance, particularly when turning. It may help to practise core strengthening exercises such as plank, crunches, and leg raises to develop my internal abdominal muscles.

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I noticed that my external lateral rotation weakens throughout this exercise the more I concentrate on the steps. To improve this I need to rotate the leg from the hip using my inner thigh muscles to maintain full 'turnout'. I can strengthen these muscles by practising exercises such as tendus, glises and lateral leg raises with a resistance band.

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I regularly struggle with the position of my flat back, particularly when I raise my arms and also when a plie is included. One tip that has been suggested to me is to use my external lateral rotation at the deepest part of the plie to allow a greater range of movement in the hips and to allow the back to extend forward and out, creating a straight line through to the fingertips.

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Although this step is a strength of mine, I could improve the positions and transitions through the use of the upper body. This includes a deeper release or breathe on the jete, for a greater sense of lift; as well as a bigger contraction in the abdominal muscles, particularly on the landing to create a greater dynamic. To achieve this I can strengthen my core muscles as explained in source 8a.

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Video Research
Sanitsilosani YouTube [2012] Choreography by Balanchine Tchaikovsky Pas de Deux (video) Available at https://www.youtube.com/watch?v=99tpTW-bxWk [Accessed 12/03/19]

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video research
Russianballetvideos2 YouTube [2017] Vlada Borodulina Vaganova Bournonville Le Conservatoire Soon Mariinsky Ballet Ballerina (video) Available at https://www.youtube.com/watch?v=b7Y1b2Xx7_k [Accessed 12/03/19]

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Vlada Borodulina Vaganova Bournonville Le Conservatoire Soon Mariinsky Ballet Ballerina

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Video Research
Bob Boross YouTube [2015] Matt Mattox Freestyle Jazz Dance Exercises - Perpignan, France - 7/25/1993 (video) Available at https://www.youtube.com/watch?time_continue=491&v=I76CXCQtqcw [Accessed 12/03/19]

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Matt Mattox Freestyle Jazz Dance Exercises - Perpignan, France - 7/25/1993

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Video Research
VNHSdance YouTube [2008] Lester Horton Technique (video) Available at https://www.youtube.com/watch?time_continue=5&v=SGKClA27FI4 [Accessed 12/03/19]