Heel Stretch
A core single-leg body position combining balance, active flexibility, posture and stunt stability. At Level 2, the focus is a clean Prep-level single-leg stunt that remains technically strong before, during and after the flyer moves into the stretch.
A flyer should already demonstrate a secure single-leg stunt before adding a heel stretch. Never force the leg beyond the athlete's active range. This guide refers to an unbraced Level 2 stunt at Prep level; pyramid variations must be assessed separately against current rules.
What Is a Heel Stretch?
A single-leg stunt body position where the flyer elevates the free leg in front of the body while maintaining balance over the supporting foot.
The stretch should come from active flexibility and control rather than the athlete folding the torso or pulling aggressively on the leg.
The stunt group underneath should remain as quiet as possible while the flyer changes shape.
Build from the Standing Side
Own the Platform
The flyer keeps consistent pressure through the supporting foot rather than rolling or searching.
Stay Active
The supporting knee and hip remain organised as the free leg rises.
Stay Tall
The torso remains stacked instead of collapsing toward the lifted leg.
Lift, Then Extend
Height should come from active range rather than pulling the body out of balance.
Strong vs Weak Heel Stretch
✓ Strong
- Standing hip remains centred.
- Supporting leg stays active.
- Chest remains lifted.
- Free leg is controlled.
- Stunt stays stable during the body-position change.
- Multiple groups hit matching shapes and timing.
✕ Weak
- Standing knee bends as leg rises.
- Flyer leans backwards or sideways.
- Chest folds into the stretch.
- Bases chase the flyer.
- Body position is different between groups.
- Flexibility is prioritised over stability.
Heel Stretch Flow
Progression Framework
Single-leg posture without an elevated stunt.
Develop front leg height without pulling into range.
Flyer owns Prep-level single-leg balance first.
Find the foot without moving the supporting hip.
Prioritise body line over height.
Increase active range while preserving stability.
All groups hit the body position on matching counts.
Development Drills
Wall Heel Stretch
Train posture and active range without an elevated stunt.
Liberty Holds
Build ankle, hip and core stability.
Grab → Release
Practise finding the foot without moving the standing side.
Lib → Freeze
Confirm stability before adding flexibility.
Counted Stretch
All groups move into the body position on identical counts.
Front-View Comparison
Compare hip line, leg height and uniformity between groups.
Short Coaching Cues
Common Problems & Fixes
| What You See | Likely Cause | Check First | Training Direction |
|---|---|---|---|
| Flyer leans backwards | Leg height exceeds active range | Standing hip | Reduce stretch height. |
| Standing knee bends | Supporting side loses tension | Leg engagement | Return to liberty holds. |
| Chest folds | Flyer pulls down toward foot | Torso | Train active flexibility. |
| Bases move as leg rises | Weight shifts during body position | Flyer centre | Practise grab without extending. |
| Groups look different | Different flexibility / timing | Target position | Standardise achievable shape. |
| Position shakes | Liberty not secure first | Initial single-leg hold | Regress before adding stretch. |
IASF Comparative Scoring
Coach the section judges compare, not just the individual body position.
What Judges Compare
- Execution
- Stability
- Flexibility
- Uniformity
- Synchronisation
What Judges Compare
- Degree of difficulty
- Percentage of team participation
- Minimal use of bases
- Variety of load-ins, dismounts and transitions
- Pace, additional skills and combinations
Is It Competition Ready?
GREEN · Ready
- Stable liberty first.
- Standing leg remains strong.
- Chest stays lifted.
- Body position is repeatable.
- Groups match timing and shape.
- Controlled return.
AMBER · Developing
- Small movement underneath.
- Shape varies slightly.
- Leg height changes.
- Timing needs cleaning.
- Short stable hold only.
RED · Regress
- Large lean.
- Standing knee collapses.
- Flyer cannot find balance.
- Forced flexibility.
- Repeated stunt failure.
- Pain or significant fear.