How to Do a Heel Hold

If you’ve ever been to a youth basketball or football game, there’s a good chance you’ve seen cheerleaders perform a heel hold, also known as a heel stretch. The stunt may be performed on the floor or the field, but it’s more commonly done by a flyer, a cheerleader who’s raised in the air by her teammates who then become her base. Performing the move with proper technique helps you maintain your balance and keeps you safe while you’re in the air.

Instructions

    • 1

      Stand straight with your arms hanging naturally at your sides.

    • 2

      Move both arms up and away from your sides, keeping them straight. Simultaneously kick your left leg up and to the side and keep it straight.

    • 3

      Reach forward and catch your left foot with your left hand when your foot is about shoulder high. Don’t lean forward when you catch your foot.

    • 4

      Continue raising your right arm until your right hand is above your head. Your arms and left leg should all be straight and up. If you’re on the floor, you can flex your right knee slightly if you wish. If you’re performing as a flyer, keep your right knee locked so your weight doesn’t shift. This makes it easier for the bases to keep you steady.

    • 5

      Pull your left foot as high as possible with your left hand.

    • 6

      Keep your torso and base leg aligned and perpendicular to the floor at all times. Also, keep your head up throughout the stunt. It’s particularly important not to look down when you’re a flyer because you may lose your balance.