What Is Ballistic Stretching? 12 Best Stretches and Safety Advice

Athletes and fitness enthusiasts are always searching for ways to improve their performance, whether by boosting strength, power, or endurance. Regarding flexibility training, there are various methods to choose from, each with unique benefits. Ballistic stretching is less popular than static or dynamic stretching but may improve your flexibility for specific sports and activities. In this article, we'll explore ballistic stretching, how it differs from other types of stretching, How to Get Flexible Fast and whether it's right for your flexibility goals.

To help you achieve your flexibility objectives, check out Pliability's Mobility app. This valuable tool can help you understand ballistic stretching, how it compares to other types of stretching, and whether it's suitable for your goals.

What is Ballistic Stretching?

Ballistic stretching is a type of dynamic stretching that involves bouncing movement to force your muscles beyond their normal range of motion. It aims to improve flexibility and range of motion, but unlike static and dynamic stretching, it uses momentum to push the muscles into a stretch, which makes it unique. Ballistic stretches are often confused with ballistic exercises. While they have some similarities, they are not the same, and it’s essential to understand the difference.

Ballistic Stretching vs Ballistic Exercises

Ballistic stretching and exercises are sometimes confused to mean the same thing or assumed to be connected. They’re not. The only thing connecting the two is the term ballistic in their names, which alludes to what occurs during the movements. 

The term ballistic relates to projectiles in flight or something that happens explosively. Ballistic exercises refer to exercises in which a trainee throws an object, causing it to propel into the air. Examples of ballistic exercises are:

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• Medicine ball throws
• Barbell throws
• Jumping 

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All could be referred to as a ballistic exercise as the trainee propels themselves into the air. Its purpose is to increase the neuromuscular efficiency of a muscle for a more powerful force production. Ballistic stretching is a form in which a trainee propels his or her body to force a more excellent range of motion than usual. Even though the body stays on the ground, in this context, it acts as a projectile as it is forcefully made to travel further with body movement.

The Different Types of Stretching

In order to understand what makes ballistic stretching unique, you need to grasp the other options that exist when choosing to stretch. In addition to ballistic stretching, there are three different variations that you can choose from.

1. Static Stretching

Most people think of static stretching when they hear the word “stretching.” This involves pulling a body part to elongate the muscle and then holding it in position for a determined amount of time, usually 10 to 30 seconds. Common static stretches involve touching your toes and standing quad stretches.

2. Dynamic Stretching

In contrast to static stretching, dynamic stretching involves moving the muscles through a full range of motion. Dynamic stretching is the most similar to ballistic stretching and is often confused, or some people even consider ballistic stretching a subcategory. However, the main difference is that the body moves quickly but in a controlled motion during dynamic stretching. This means it only moves through the range of motion with the muscle’s help, which differs from ballistic stretching.

3. PNF Stretching

PNF stretching stands for proprioceptive neuromuscular facilitation stretching. This form of stretching requires a trained partner to help stretch the muscle into a further range of motion than is usually possible. This is the least common form of stretching and is usually seen with performance athletes and physical therapy or at least it should. 

As mentioned, this is an effective means of stretching, but it requires specific training, and it’s only appropriate for a small population. Unfortunately, it’s becoming more common to see minimally trained trainers performing this on clients who don’t need it.

What Exactly is Ballistic Stretching?

Ballistic stretching is a form of stretching that uses body momentum from bouncing to force the body’s joints to move with a larger range of motion than normal. This is what sets it apart from dynamic stretching. In ballistic stretching, the movement uses a bouncing motion to force the joint to close more, whereas dynamic stretching uses momentum created by muscle activation. 

Think of it this way: Dynamic stretching brings the body to your normal range of motion ends; ballistic stretching takes it beyond your usual. It says something that gets the term ballistic as the body is seen as a projectile. One of the most common examples (performed often in middle school back in the day) is the sitting to reach. 

In this stretch, a trainee sits down with their feet together in front of them. They then reach down as far as possible while attempting to touch their toes. Once they go down, they come up and bounce back down, trying to force a farther reach. They then repeat this action in succession for the pre-determined time.

What Does Ballistic Stretching Do?

Ballistic stretching can help increase their range of motion, which may benefit their performance for athletes such as:

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• Dancers
• Football players
• Martial artists
• Basketball players

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An athlete may use ballistic stretching to jump higher or kick more forcefully. Because ballistic stretches require extra force, they extend the muscles and tendons through a larger range of movement. Muscles have inside sensors that can tell how far or hard they’re being stretched. If a sensor feels too much tension, the muscle will pull back to protect the joint from injury. The sheer force of movement during a ballistic stretch bypasses these sensors and allows the muscles to stretch more than they usually would.

Who Should Perform Ballistic Stretching?

If you are asking this, then it’s probably not you, as the only time someone should perform ballistic stretching is under the guidance and suggestion of a coach. That said, those who can benefit from implementing ballistic stretching are elite athletes who require an advanced range of motion. This is because not every sport needs a huge range of motion. 

As mentioned above, being too flexible can decrease an athlete's power output and strength, thereby causing a decrease in performance. Some examples of these athletes are:

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• Gymnasts
• Some dancers (especially ballerinas)
• Martial artists
• Certain track and field events (hurdles)
• Hardcore yoga practitioners

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This is not an exhaustive list, nor does it mean these athletes must use ballistic stretching. This will give you an idea of the athletes and individuals who might use ballistic training in their practice. These athletes participate in sports that require a very high degree of flexibility that is often unattainable without force. These athletes will usually already have a certain degree of flexibility before implementing ballistic stretching.

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12 Best Ballistic Stretches

1. Hamstring Stretch

To stretch a ballistic hamstring:

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• Fold forward from a standing position and try to touch your toes. 
• When you are as close as you can get, add a little bounce in to see if you can get closer. 

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Over time, this is thought to increase your hamstring flexibility.

2. Shoulder Rotations

Ballistic shoulder rotations can help you to improve your chest flexibility. 

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• Stand upright and extend both of your arms straight to the side. 
• Your palms should face up, and your elbows should flex. 
• Now flex your shoulders to move your arms behind you repeatedly.

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3. Swinging Exercises for Legs

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• Stand sideways about an arm’s length from a wall. 
• Put your body weight on your left leg and put your right palm on the wall for balance. 
• Swing your right leg forward and backward for several rounds. Repeat this stretch with the other leg.

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4. Pulsed Splits

Pulsing while in a front or middle split is another form of ballistic stretching. This looks like a standard split, but you gently apply pressure to your hips to bring your groin closer to the floor. You should do this with caution, as this exercise has a high risk of injury to the groin.

5. Trunk Lifter

This exercise requires a prop or a partner to hold your legs down. 

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• Start with your body facedown with your feet held down by the prop or partner. 
• Lift your chest away from the floor as far as possible and pulse in this position.

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6. Ballistic Pancake (Standing or Sitting

Chances are you have seen this movement. You can perform this stretch either sitting on the ground with your legs split as far as you can or standing with the same idea. The person will then attempt to bend over as much as possible while keeping the legs straight. 

They bounce once they reach the bottom, trying to go farther down. You can also perform this same movement but offsetting your body some and reaching down midway between straight forward and one of the legs. Then, repeat towards the other side.

7. Ballistic Toe Touch

This is a classic example of ballistic stretching. It is similar to the above exercise, but this exercise is performed with the legs together. Reach down to touch the toes, and once at the bottom, perform little bounces in an attempt to reach farther.

8. Ballistic Core Twist

Many people actually doing this without even thinking about it. Regardless, this is done as the individual stands and then uses their arms and force to twist the body while maintaining straight hips.

9. Ballistic Single Leg Stretch

This movement is easiest performed while sitting down and in a straddle position. 

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• Lean the body towards one leg and, ideally, grab the foot if you can. 
• If you do not have the flexibility to grab a foot, just place your hands on either side of your leg. 
• Reach down as far as possible and then perform your ballistics by making small bounces and bringing the body further down. 
• If you can grab a foot, you can also use that to help pull you down.

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10. Ballistic Standing Offset Toe Touch

This is similar to the toe touch, except now, one foot will be in front of the other. This will place greater tension in the hamstrings of the back leg. This is the same from the above toe touches video where the man is constantly changing his foot position to improve his ROM in multiple directions. Watch the coach demonstrate the standing offset ballistic toe touch.

11. Ballistic Runner Stretch

This looks similar to the low position of a lunge, except you will have the forward leg out in front of you on the heel. The trainee will then bend down and attempt to reach the toe. Once at the bottom, begin to perform your bounces.

12. Ballistic Hurdle Stretch With Twist

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• Have the trainee sit on the ground with one leg extended out in front and the other bent behind them. 
• This should mimic the look of a hurdler jumping. 
• Reach both arms over the extended leg and reach outwards. 
• Then perform your ballistics.

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Related Reading

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• Hamstring Stetches
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• Thigh Stretches
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Can Ballistic Stretching Be Dangerous?

Ballistic stretching has benefits but several risks, especially for those new to flexibility training. The rapid, forceful movements make it easy to strain or injure:

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• Muscles
• Tendons
• Ligaments

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The American Academy of Orthopaedic Surgeons and the American College of Sports Medicine warn against bouncing stretches. For this reason, ballistic stretching is generally recommended only for experienced athletes or those with specific flexibility training goals. Static stretching offers a much safer alternative for everyday people who want to stay in shape or improve their flexibility. 

What Are the Dangers of Ballistic Stretching? 

Ballistic stretching carries several risks that you should be aware of before trying it.

Overstretching and Injuring the Muscles

One of the most common risks of ballistic stretching is overstretching and injuring the muscles. This can happen if you stretch too far or bounce too hard when stretching. When this happens, the muscles can be stretched beyond their limit and can tear, leading to pain, swelling, and bruising. In severe cases, it can lead to muscle strains or tendonitis, reducing flexibility and movement.

Increasing Joint Stiffness

Another risk of ballistic stretching is that it can increase joint stiffness. The bouncing motion forces the joints to move through a greater range of motion, leading to joint stiffness and pain, especially if the joints are inflamed or injured.

Worsening Existing Injuries

Ballistic stretching can also worsen existing injuries, as the bouncing motion can put additional stress on the muscles, tendons, and ligaments. This additional stress can worsen the condition, especially in already damaged or inflamed tissues.

Decreasing Athletic Performance

Another risk of ballistic stretching is that it can decrease athletic performance. The bouncing motion can disrupt the "neuromuscular” connection between the muscles and the nervous system, decreasing coordination, balance, and reaction time and making it more challenging to perform complex movements or skills.

Delayed Muscle Soreness

Ballistic stretching can also cause delayed-onset muscle soreness (DOMS), as the bouncing motion can cause microscopic muscle tears. These tears are normal part of the muscle-building process. However, they can lead to pain and stiffness for 24-48 hours after the stretch.

The Right Way to Perform Ballistic Stretches

Even though most people don’t (and shouldn’t) use ballistic stretches, some do. For that special group, here are some considerations for making the most out of the stretches. 

Warm-up Before Ballistic Stretching

Like any form of stretching, the trainee should complete some form of general warm for about 10 minutes before stretching. This will effectively increase the internal temperature of the body (it’s not called “warm-up” for no reason!), which allows the muscle to be more supple and stretch farther. 

Dynamic Stretching: The Precursor to Ballistic Stretching

Before starting ballistic stretching, you should perform another form to get the muscles used to the stimulus. Dynamic stretches are optimal for this as they loosen up the entire joint and maintain elevated internal temperatures. Then, you can move into your ballistic stretching routine.

Adjusting Intensity Based on Goals

The time and reps (bounces) you do will depend on whether you are performing your ballistic stretching routine to prepare for a competition or using it for a separate session to increase your flexibility. 

Ballistic Stretching for Performance

If stretching to prepare for performance, a ballistic stretching routing generally lasts 3-5 minutes, with an athlete flowing from one stretch to the next. Each stretch will have 5-10 reps but may vary depending on how the athlete feels. A common practice is for an athlete to perform a stretch and then come back to it later. 

Ballistic Stretching for Flexibility

If stretching in a separate session to increase ROM, a ballistic stretching routine will last longer and look more similar to a normal routine. Each stretch may contain a few sets of up to 20 reps. Again, this will vary according to the athlete and needs.

Starting Slow and Progressing Gradually

Like any exercise or when adding a new stimulus, you want to start with a low intensity. Ballistic stretching means keeping the bounces small and with little force. As your body becomes more accustomed to the stress, you can increase the size and force used. However, the force should always be controlled. You only want to use some of your power if you want to get hurt.

What Kind of Stretching Is Best for Resistance Trainees? 

So, what if you discover that you don’t need static stretching in your regime? What should you do? This is still a somewhat convoluted subject with a bit of controversy. The first thing to address is the difference between warming up and stretching. Often, people conflate the two, and when they hear “stretching isn’t as important as once believed,” they hear “you don’t need to warm up.” You need to warm up. Always warm-up.

Resistance Training in Flexibility

There is a good argument that trainees solely involved in resistance training don’t need stretching. In reality, using free weights through a full range of motion is stretching! That is what the eccentric contraction is, the stretching of the muscle. Resistance training increases trainees' flexibility more effectively than other stretching forms. 

Dynamic Stretching

That being said, dynamic stretching is undoubtedly the best method of stretching you can perform before a session. This is because in addition to prepping your body to move through full ROM, you are warming up the joints, ligaments, and tendons.  

Another benefit is that because you are actively using the muscle to bring it through the ROM, you are firing the muscles and preparing them for heavier loads. A proper warm-up that includes dynamic stretching and executing full-body movements with full ROM will generally be enough for many people to provide them with optimum ROM. 

Drawbacks of Static Stretching Before a Workout

What about static stretching for resistance training? You don’t want to perform static stretching before a session because studies show that it can cause an acute deficit in performance, precisely when longer durations are used when our muscles contract, overlaying actin and myosin will pull on each other, similar to a ratchet, to shorten the muscle and manipulate a limb.  

When we stretch, we decrease the amount of myosin and actin that overlay each other. Excessive static stretching can temporarily cause these to stay in that position, which decreases force production.

Optimal Time for Static Stretching

That being said, if you tend to be tight and need extra work, static stretching, either post-workout or in a separate session, works great. Post-workout is a great time to perform static stretching, as your performance definitely won’t be affected, and your muscles are warm and in a prime state to be stretched farther.

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• Improving your mobility 

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This will help you feel better, move better, and perform better. 

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