Key Takeaways
- Ballistic stretching is a type of dynamic stretch that uses bouncing to activate muscles in experienced athletes or people who already have a high level of flexibility.
- Because of its bouncing motion, the muscles are unable to relax during ballistic stretching, which increases the risk of soreness or injury.
- Proper dynamic and static stretching before and after exercise can improve athletic performance.
Stretching before any type of exercise is important for injury prevention and loosening up the muscles and ligaments in your body. It also gets your blood moving, increases your breathing rate, and boosts the temperature of your muscles.
Stretches that incorporate movement fall into two main categories – dynamic stretching and ballistic stretching. When combined, these two forms of stretching can significantly boost your flexibility.
Joe Tribotte, PT, MS, CMP, CSCS, is a physical therapist at our Linden Oaks campus and explains how ballistic stretching works, how it is different from dynamic stretching, and why it can be dangerous if done incorrectly.
Different types of stretching
Ballistic stretching
Ballistic stretching is a type of dynamic stretch that uses uncontrolled movements made at a quicker speed, often involving bouncing, without holding the stretch.
When you bounce into or out of a stretched position like a spring, your muscles don’t get to relax first. For example, if you bounce down repeatedly to touch your toes, your muscles cannot adjust or relax in the stretched position.
Some studies suggest this may cause muscles to tighten up instead, risking soreness or injury. The American College of Sports Medicine still recommends ballistic stretching as a method for warming up before exercise. Tribotte strongly encourages athletes who want that extra training challenge to do ballistic stretching under professional guidance.
“Ballistic stretching carries a higher risk of muscle strains, tears and joint sprains because some of the movements are not well controlled and are very forceful,” Tribotte said.
Dynamic stretching
Dynamic stretching uses controlled movements through an athlete’s full range of motion to warm up muscles and improve their range of motion.
This type of stretch is often performed at a slower, smoother motion to gradually increase the range of motion and movement of an athlete. For example, a runner may do hip swing stretches by swinging one leg from side to side, fully extending it, to boost their hip flexibility before exercising.
Dynamic stretching alone helps to improve flexibility and relax muscles and tendons. Ballistic stretching alone risks injury to muscles and tendons. However, combining ballistic and dynamic stretching is shown to be good for flexibility in athletes – particularly those who run or jump frequently. However, this is only recommended for very experienced athletes to challenge their muscles and crosstrain.
“Dynamic stretches are used mainly to warm up your body temperature, loosen the muscles and joints, and reconnect the brain to your muscles,” Tribotte said.
Static stretching
A static stretch is done in a single position and held, without any movement, to allow the muscles to relax and lengthen. These are best suited for when your body is cooling down after a workout.
Studies suggest holding static stretches for at least 60 seconds, especially when stretching out larger leg muscles.
“During static stretches, athletes are going to ask those muscle fibers to relax and lengthen, and they are going to get more benefit after an athletic event,” Tribotte said.
Suggestions for proper stretching
When done properly, stretching can prepare your body for peak athletic performance. Athletes can keep their muscles loose and ready to move with stretching exercises both before and after a workout.
Dynamic stretches before
Doing dynamic stretches just before a workout allows those muscle-brain connections to get primed up ahead of time.
Below are a few examples of dynamic stretching exercises.
Static stretches after
Once the workout is finished, static stretches will help to relax those muscle fibers and cool down your body. Make sure to focus on both sides of the body while stretching out.
Below are a few examples of static stretching exercises.
Hip flexors
Quadriceps
Calves
Hamstrings
Hold for 60 seconds
The longer you hold a stretch, the more benefit you will get out of it – especially when it comes to static stretches. Allowing your muscles and tendons to get used to being stretched out increases their elasticity, which will gradually improve your athletic performance.
Breathe
This may seem basic, but make sure you are breathing when you are stretching. People hold their breath a lot during exercise and stretching and don’t realize they are doing it. Relaxing your muscles and breathing easy allows the stretch to do its work.
“Sometimes people will tighten their muscles rather than relaxing them, and that's usually what keeps them from having the full benefit of the stretch. People lose against that connection between their brain and their muscles,” Tribotte said.
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