How to Execute a Front Heel Stretch in Cheerleading

A Sports Illustrated Cheerleader of the Week pulling a pretty heel stretch

The front heel stretch is an extended cheerleading stunt that requires the flyer to have flexible hamstrings and hip flexors, as well as good balance. It can be performed in a co-ed partner stunt, which is the most popular type of stunting in college cheerleading, or in an all-girl style of stunting with either two or three bases.

Instructions

How to Execute a Front Heel Stretch in Cheerleading

1. "Set" the foot of the leg that is going to be in the heel stretch by pointing it behind you, holding all your weight in the other leg.

2. 

   Kick the stretch leg straight up as close to your face as possible, catching and holding the foot with the hand on that side. Beginners may need to grab the leg and pull it up until the necessary balance and flexibility is acquired.

3. 

   After catching the foot, pull it closer to your face, if possible. Be sure to pull it straight, rather than to the side. The audience should see the underside rather than the inside of your thigh.

4. 

   Hit a "High V" with the opposite arm by straightening it and holding it out diagonally from your face.

5. Come "clean" to dismount from the stunt by lowering the leg back to the standing position, but without putting any weight on it.

Tips & Warnings

• It is best to practice pulling a heel stretch on the ground before attempting it in the air. Be sure to keep your back and standing leg straight and head upright, to assist with balance.

• Never pull a heel stretch without first warming up and stretching, as this increases the likelihood of injury. Never stunt without appropriate supervision of a coach.