How to Learn to Do a Heel Stretch
Cheerleading stunts are difficult and challenging but they are also exciting and fun to watch. One stunt, the heel stretch, requires a great deal of flexibility and control. One must practice the following steps over and over again to get the heel stretch down pat. But once they do, they can show off for friends and family and be proud of themselves.
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Instructions
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Stretch out your entire body but especially focus on your hamstrings and arms. Have a partner stretch your legs up to your head and hold in that position for at least 30 seconds each time. Practice doing the foot in the hand stretch where you bring your foot to passe (toes to your knee, leg turned out) then grab the back of the foot and stretch the leg upward.
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Hold the foot in the hand pose for one minute periods. Tuck your hips under, straighten both legs, and suck in your stomach, tightening your abs the entire time. Switch and practice the other side. Maintain your balance and focus on stretching your body as long and tall as you can.
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Have some spotters watch you as your base lifts you up. Begin balancing on one leg. Hold your position tight and strong until you feel secure enough to lift your leg up. Bring your leg into passe then grab at your ankle and the back of your foot. Extend your leg straight and pull it up toward your ears.
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Push your bottom foot into the palms of your base members. Maintain a straight line with the spine. Hips tucked under, stomach sucked in, shoulders back. Pull your leg as close to your ear as you can while maintaining your form. Extend your opposite arm up in the air. Form a V-position with your free arm and leg in the air.
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Continue to balance in this position. When you are ready to come down slowly release your leg from your hand and let it come down to a passe position. Then allow your base members to toss you a bit and come down in a basket toss catch. That's it, have fun!
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Tips & Warnings
Stretch before attempting.
Keep your hips tucked the entire time.
Don't attempt if you can't hold your foot in your hand and stand up straight on the ground.
