A heel stretch is like the lib just a little more harder. Basing and back spoting is the same as a lib. So here are some steps in getting your heel stretch. First you really need to stretch!! Some stretchs you can do is sit in your splits for at least a minute (both left and right), over splits as you gradually get lower on your ground splits, stretch your pikes, stradles and anything else you can do to stretch your legs. To do a heel stretch you not only need strength and flexibility, but balance also. It doesn't matter whether you can hold it or not if you can't stand on one foot long enough then your not even going to be able to hold it in the air. So before trying to pull it straight up, stand on one foot (right if you're pulling your left heel stretch and left if you're pulling your right heel stretch) with the other leg straight out in front of you. Hold that at least once for about ten seconds, or until you feel you have the balance down. So then once you have your balance, stretch out ALL THREE types of splits at least twice every day. (Left split, right split, and center split.) Then once you feel you have the flexibility AND the balance, try putting them both together. If you lose your balance still when you pull your heel stretch, try standing straight up against the wall first. These are some good tips to help you get your heel stretch.
