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.