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Progressing Ballet Technique in Adelaide

Updated: Aug 28, 2023

Dancer laying on her back with feet on a feet ball, creating a PBT bridge
Dragonfly Dance teacher Tracee demonstrating PBT

In this post:

  • What is Progressing Ballet Technique (PBT)

  • Is PBT for you?

  • 6 ways PBT can improve your dancing

  • Equipment needed for PBT

  • How to sign up to PBT at Dragonfly Dance

There are myriad ways to improve your ballet technique, one of which is PBT, which stands for Progressing Ballet Technique.

In April this year (2023), three of Dragonfly Dance teachers undertook PBT teacher training so that we can offer our dancers the benefits of this training system to adult dancers in Adelaide.

What is Progressing Ballet Technique

PTB is a body conditioning system developed by Marie Walton-Mahon OAM to help ballet dancers improve their ballet technique. PBT can also help dancers in other styles, like jazz and contemporary, improve their technique as well. PBT trains you to develop core strength, weight placement, and alignment with a gradual approach of carefully designed exercises and repetitions of these exercises that trigger their muscle memory. The program is designed with safe dance methodology to keep you dancing longer. It is now being taught by over 4000+ certified teachers worldwide and over 3500 schools globally have added PBT classes in their curriculum for students. Soon, it will be taught at Dragonfly Dance in Adelaide.

Dancer at ballet barre with one foot extended forward resting on a Fusion ball as part of PBT practice
Tracee demonstrating use of the Fusion Ball

Is PBT for you?

The simple answer is ‘yes’. Any dancer in ballet, jazz, or contemporary, who would like to improve their technique, strength, and flexibility would benefit from PBT training, regardless of level, age, or condition. This is one of the things that would be great about offering this class on our timetable, because it means you can join the class regardless of how much dance you've done previously. There are levels in PBT, which offer more strenuous exercises, but we would be starting these classes at Level 1 which will be manageable AND beneficial for all experience levels.

6 ways PBT can help your dancing?

  1. Body Awareness and Alignment It will help you 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.

  2. 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

  3. 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.

  4. Increased 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.

  5. 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

  6. 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.

Equipment needed for PBT

PBT does require some equipment, which can be purchased online from the PBT shop. You can also purchase the equipment from places like Kmart or BigW, or other exercises stores.

Dancer in a plie in 2nd position at a ballet barre, with a long theraband wrapped around legs
Tracee demonstrating use of the long theraband in PBT

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).

  • AUD$45 from PBT / AUD$10

Fusion balls

  • Also known as soft balls, soft stability balls, or soft pilates balls

  • Between 20-23cm diameter

  • AUD $32 (3 pack)

Long resistance band

  • Also known as a theraband

  • 3m long and 15cm wide

  • AUD$25 from PBT

Massage ball

  • Also known as lacrosse ball, hand ball, raquet ball, or pinky ball

  • 20.5cm circumference / 6.3cm diameter

  • AUD$12 from PBT / AUD$6 from Kmart


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