A heel stretch is an advanced cheerleading stunt. The top person in this stunt must have excellent flexibility and balance. It is a one-foot stunt that is typically fully extended. This means the top person's entire body is above the heads of the bases. Use proper progressions before attempting this stunt, and never stunt unless you are supervised by a qualified cheer coach.
Stretching for a Heel Stretch
A heel stretch requires a split position. One way of stretching for a heel stretch is by doing the splits. Another good way to stretch for a heel stretch is by memorizing the body position needed for the skill. Lie down on the ground with your legs straight. Lift the leg you want to heel stretch up and slightly to the side. Cup your heel in your same hand and pull the leg as close to your head as you can. Keep your bottom leg straight and against the ground. Place your opposite arm in a high V motion. Close your eyes and memorize the position you are in so you can duplicate it at the top of a stunt.
Pre-requiste Stunt
Prior to attempting a heel stretch, you must have consistent mastery of a liberty. The load-in and ascension of a liberty and a heel stretch are exactly the same. The top person starts with her foot in the main base's hands. The secondary base grabs the arch of the top person's foot and the main base's wrist. A back spot has one hand on the top person's rear end and the other hand on the top person's ankle. All bases dip together and shoot the top person up in the air. The top person must balance on one leg with the other leg bent. The thigh of the top person's bent leg should be parallel to the ground and the foot of her bent leg should be next to the knee of her straight leg.
Heel Stretch
Start your heel stretch exactly as you start a liberty. Ascend to the top of the stunt with your free foot next to the leg you are standing on. Once you hit the top, snap your free foot up to a heel stretch position. Make sure your leg is slightly diagonal from your hip. Straight out to the front and too far out to the side are incorrect positioning. Cup the heel of your stretched leg in your hand. Your arm should be behind your leg. Extend your other arm in a high V motion. Keep your abdominal muscles pulled in tight and do not allow your standing ankle to roll. As much as it depends upon you, keep your balance at the top of the stunt.
Cradle
Initially your stunt group should lower your heel stretch back down to the ground through an elevator position with all bases assisting you with your descent. Once you have consistently mastered this stunt you are ready to cradle out of it. As the bases dip and shrug to pop your standing foot out of their hands, ride the pop as high as you can. Bring both arms to your thighs and shrug with your shoulders as if to lift yourself up. Keep your body in a hollow position with your abs pulled in tight as you cradle down. Do not pike your body until it naturally pikes in the arms of your bases. Catch yourself on the base's shoulders keeping your head and shoulders lifted.
