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progressing ballet technique

Progressing Ballet Technique in Adelaide

What if there was a way to make rapid progress in your ballet journey?

Would you commit to a transformative six-week program of Progressing Ballet Technique?

I understand the emotional journey you're on as an adult ballet dancer. You yearn to refine your technique, strengthen your body, and express yourself through the artistry of ballet. But often, life's demands stop you pursuing your passion. 


You are not alone in feeling this way!

Lack of time is one of the biggest obstacles many adult ballet dancers have to making progress.  Between work, family, and countless responsibilities, finding a moment to dedicate to your ballet practice seems impossible.


But Progressing Ballet Technique (PBT) helps you make the most of the time you do have.  In just six weeks, you can experience significant growth and progress.


Many adult dancers worry that it's too late to achieve the outcomes they desire.  But don't worry. PBT offers you a proven pathway to unlocking your potential, regardless of age or previous experience.  It's time to shatter those self-imposed limitations and embark on a transformative journey that will redefine what's possible for you as a dancer.

Does this describe you?


  • You're passionate about ballet and yearn to improve your technique.

  • You're committed to your growth and ready to invest time and effort into your practice.

  • You believe in the power of a supportive community and the strength that comes from shared experiences.

  • You're eager to challenge yourself, break through barriers, and achieve remarkable progress.


If these traits resonate with you, then you're in the right place. Together, let's embark on this incredible journey of self-discovery and artistic transformation. Don't let anything hold you back. It's time to make your ballet dreams a reality.

How to progress rapidly in your ballet technique

There has been widespread adoption of Progressing Ballet Technique in the ballet world because of its :

  • effectiveness in improving technique

  • accessiability

  • emphasis on injury prevention

 Recently, PBT has gained popularity with adult ballet dancers, and we are thrilled to be able to invite you to enjoy the benefits of PBT which can transform your ballet technique.

Body Awareness and Alignment

Gain a deeper understanding of your body and learn to align it correctly. This in turn helps you improve your posture, balance, and overall technique.

Core Strength and Stability


It strengthens your core muscles, including the deep abdominal muscles and the muscles of the pelvic floor. This will give you better stability and control in your movements, leading to improved balance, turns, and jumps

Muscle Memory and Coordination

By repeating specific sequences and patterns, you reinforce proper technique, develop coordination, and refine your muscle memory. This can lead to increased precision, fluidity, and efficiency of movement

Flexibility and Range of Motion


PBT incorporates stretching exercises and techniques that promote flexibility and increased range of motion, which will improve your overall suppleness, extension, and lines, and reduce the risk of injuries.

Mind-Body Connection and Mental Focus


PBT will help you develop a strong mind-body connection, promoting mindfulness and mental focus during dancing. It helps you to improve concentration, discipline, and mental resilience.

Injury Prevention and Rehabilitation


PBT includes exercises that target specific muscle groups and address common areas of weakness or vulnerability. By strengthening these areas and improving alignment, you can reduce risk of injury and help overcome previous injuries

Dragonfly Dance
PBT program

11am Saturday 16 September to 21 October.

We are offering a 6 week program lead by Tracee Micallef, a qualified PBT instructor and lifelong ballet dancer.


Tracee will teach you the fundamentals of PBT, and help you to achieve the six benefits listed above.

Frequently asked questions

How do I sign up?

  1. Visit our online booking site

  2. create a profile in the booking site (or login if you already have a profile)

  3. Click the blue 'register' button (scroll down the page to find it), then follow the steps from there

Make sure you don't miss future intakesFill in our expression of interest form and we'll make sure to email you when we open a new intake.

What equipment do I need and where do I buy it?

You will need an exercise ball, at least 2 fusion balls, a long theraband, and a massage ball.


You can purchase it from the PBT online shop, although you may get cheaper versions from places like Kmart.  Below is more information about each equipment item, including price.

Exercise ball

Also known as a Swiss Ball or Fit Ball. The size ball needed will depend on your height. When you sit on it, your knees should be bent at a right angle (90 degrees). Price - AUD$45 from PBT / AUD$10

Fusion balls

Also known as soft balls, soft stability balls, or soft pilates balls. Between 20-23cm diameter. Price - AUD $32 (3 pack)

Long resistance band

Also known as a theraband. 3m long and 15cm wide. Price - AUD$25 from PBT (note: standard therabands are not long enough - make sure you get one that is 3m long).

Massage ball

Also known as lacrosse ball, hand ball, raquet ball, or pinky ball. 20.5cm circumference / 6.3cm diameter. Price - AUD$12 from PBT / AUD$6 from Kmart

Do I need to have done ballet to do PBT?

No you do not need to have done ballet to do PBT.  In fact, doing PBT will probably make it easier for you to learn ballet.


Will PBT be helpful to do if I do other dance styles

Yes, PBT will also be helpful for dance styles such as jazz and contemporary.


What level of fitness do I need to do PBT?

You can do PBT regardless of your level of fitness.  Exercises can be modified to suit different abilities, and the number of repetitions or duration of exercises can be adapted to suit existing abilities.


Will the class continue after the 6 weeks?

If there are enough people interested in continuing to do PBT, we will run another course, and event add it as a regular part of our timetable.


Can I use my existing Dragonfly Dance membership to pay for the PBT trial?

No.  To start a new class, we need to know that it will cover the additional costs of running the class. For this reason, we are offering a set fee for the 6 week program.  In addition, the PBT class will go for 45 minutes (our other classes for an hour) so the price is different to account for the shorter class duration.


What is the investment for the 6 week program?

  • The full price is $99 ($16.50 per class)

  • Concession is $89.10 ($14.85 per class)

The concession price is a 10% discount, available to holders of a full time student, seniors, or concession card.   If you opt for the concession price, we will be checking to ensure you have a valid and current concession card before you can access the course.

How long does each class go for?

45 minutes


What happens if I miss a class?


As this is a 6 week program, rather than a regular class, if you miss a class you will forfeit that class. 


What is your refund policy?


The only circumstance where a refund is automatically payable is if the class or program is cancelled by Dragonfly Dance.


There may be extenuating circumstances in which you are unable to attend or complete the course.  In that event, you can apply for a credit or refund:

  1. Credit - unused funds will be credited to your account on Zen Planner so that you can use that towards future class or membership payments

  2. Refund – apply via our online form available at  There is no guarantee you will receive a refund.


Any credits or refunds requested for payments may incur a 10% administration fee.

Sign up for PBT

The investment for the 6 week program is $99 or $89.10 if you have a concession card.

Course starts 11am Saturday 16 September 2023

Only 10 spots available

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