Leg extensions

[JESmith]

Not sure if there is official name for these or not, but I am looking for skills/drills to help with leg extensions (which is what we've always called them).  I see a lot of teams (especially college teams) that are incorporating them into jazz routines- often holding the leg up for several eight counts without using their hands.  I assume there's a ton of flexibility involved, but leg lifts and straddle circles don't seem to be the best way to go about this.  Anyone have any other ideas?

[CoachCM]

We don't work this since I coach MS and we're still trying to "master the basics" most of the time, but I did attempt one in a solo once...I just kept trying to hold my leg there as long as I could.  I have always had a good heel stretch, so when I started working these I would trying to hold my leg a little lower (at the calf) and then go from there.  If you have done the "sitting heel stretch" (you sit in the butterfly position with feet together and knees out, lifting one or both legs into a heel stretch), it might be easy to try the lifting and holding there to get used to it before doing it standing.
Another thing, that I'm always telling my girls is the easiest to forget, is the core muscles.  Just like in turns and jumps, the abs/butt have to be squeezed and held tight.  Also, make sure the hip area is well stretched.

I saw a college dancer hold one for like 3 eights when I watched nationals on TV - it was amazing!  I can only imagine how much she worked on it.

Hope I can be of some help!

[iDoMyOwnStunts]

Ive found that it helps alot to use ankle weights. I use them during my leg lifts, and i practice lifting my leg to a stretch without holding it, with the weights on. After a few of these every night, I can always hold them ALOT better!

[apmscheercaptain09]

Splits, splits, and more splits!!! To have a great leg extension (yes that is what they are called) sit in a split for about a whole song (apprx 3 mins.) and when your split is firm and you will not fall over, lean over and make your chest touch your front knee. Do this atleast once a day. Another thing to do is to get a partner and put your back up against a wall and have your patner push your leg as far up as possible. Do this atleast once a day also. If you do these things your leg extensions will be great in no time!