How to Do a Y-Balance in Cheerleading

The Y-balance or Heel Stretch is a fundamental cheerleading skill. Cheerleaders can execute Y-balances on the floor or as part of a stunt. Flexibility, balance and strength are all necessary for the mastery of a Y-balance, but it is an essential part of any cheerleading squad's repertoire.

Instructions

1. Stretch your legs, particularly your groin muscles, thoroughly. It sometimes takes a while to gain the flexibility necessary to perform a cheerleading Y-balance, so don't get discouraged.

2. Stand on your dominant leg (the leg on which you have better balance). Hold on to a bar, chair or wall if necessary, and raise your knee as high as you can without pain to the side of your body.

3. Grasp your arch or heel and extend your leg as far as you can without causing pain. The Y-balance is often easier if you place your arm toward the inside rather than the outside of your leg.

4. Keep your balance, and raise your other arm in a diagonal with your hand in a fist. Maintain good posture and keep your chin up. At this point, your body should resemble a Y.

5. Hold the Y-balance for 15 to 30 seconds, then switch and attempt the Y-balance with the other leg.

6. Repeat the Y-balance two to three times on each side.

Tips & Warnings

• Strengthen your hamstring, groin and gluteal muscles by lifting weights. Strength training helps you achieve the Y-balance.

• If you feel pain at any point, stop. Stretch more, then attempt the Y-balance again. Stretching daily improves your flexibility.