Ballistic Stretching is Used By Athletes and It Does Include Lot of Ballistic Stretching Benefits

This stretching method uses bouncing movements to increase range of motion and push your body beyond it.

What differs ballistic stretching from others is that we perform them with faster paced movements, unlike static stretches who use slower and gentler movements.

If you would like to stretch for your toes, then you would have to use jerking-bouncing movements according to ballistic stretching.

We can confuse ballistic stretching with dynamic stretching, hence both use some sort of movement. However dynamic stretches don’t go beyond your range of motion, ballistic stretches do.

Also, there are no jerking or bouncing in dynamic stretching routines. Dynamic stretching is also safer to execute, therefore medics suggest that you should do dynamic stretches more than ballistic ones.

Ballistic Stretching Definition

Ballistic Stretching is passive stretching that requires bouncing and jerking movements.

This stretching type forces limb into extended range of motion when muscle is not relaxed enough to enter it.

Dynamic stretching uses these “bouncing” moves and the “double bounces” at the end of exercise.

We encourage to perform this stretching type only in supervision of a professional coach or trainer. Only professional athletes should perform this stretching type.

Ballistic stretching purpose

Ballistic Stretching increases range of motion (ROM), which improves overall performance. Athletes use ballistic stretching methods to increase their physical abilities such as vertical jumping, kicking force and such.

Since ballistic stretches requires more force, it causes muscles and tendons to extend through for larger range of motion. The exorbitant amount of force that is put on muscles and tendons during ballistic stretching causes them to stretch more than they normally would.

Is it safe?

For athletes – yes, however, it may get yourself an injury. We do not recommend this stretching method for regular people, it’s just too dangerous. Active and Passive stretching is the way to go if you want to be safe.

Such drastic and fast movements can cause soft tissue around joint a damage, such as ligaments and tendons. This can develop a tendinitis. And in longer periods of time it can cause reduced flexibility and movement, so be careful we have warned you!


Now that we have established how dangerous Ballistic Stretching is, lets talk about the benefits it can bring!

  • Dynamic Flexibility
  • Muscles are ready for high impact physical activity
  • You get out of your comfort zone
  • Enhances motor functions of muscles
  • Increases hamstring flexibility

Things to consider

  • If You are new to physical activities then consider how much stretching can you do and amount
  • Have you been exposed to stretching or not
  • Are you suffering from muscle, ligament, joint related condition
  • If you are an athlete of professional level, would this benefit me against the risk of injury

Lower Back and Hamstrings Stretch

  1. Take a stance with your legs straight
  2. Bend over and repeatadbly reach for your toes using bouncing and jerking moves
  3. Repeat for 20 repetitions

Ballistic Chest Stretch 

  1. Take a stance
  2. Start doing jumping jacks but instead swing your arms inside to chest and outwards on sides 
  3. Hands are always on chest level height
  4. Repeat for 20 repetitions 

Ballistic Band Stretching

There are lot of exercises you can do with resistance bands and for almost any muscle group. 

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