Ballistic Stretching

Learn how to apply ballistic stretching. Ballistic stretching is the most intense form of dynamic stretching—it involves motion and momentum. You essentially play with the elasticity of the muscle by stretching it beyond its normal limits. Ballistic stretches are typically used for sport-specific purposes. For example, the ballistic crouched wushu stretch helps prepare for the wushu front stretchkick. You can turn almost any static or dynamic stretch into a ballistic one. Find more stretching instructions and exercises at Stretching Main.

Execution

Example: Ballistic Crouched Wushu Stretchkick Stretch

Grasp the ball of your foot with both hands and look down toward the tip of your shoe. Keep your back straight and your knees together. Extend your left knee fully. This starting position is a static passive stretch. For more information, see: Stretching → Crouched Wushu Stretch.

Next, pull yourself toward the tip of your shoe while keeping the left knee completely straight. Your leg muscles should act like a rubber band—you stretch forward, then bounce back when you reach the limit of your flexibility. Don’t pull too hard at the beginning. The goal of this stretch is to eventually touch your toe with your chin.
Note: Ballistic stretching is often overdone. If you pull too hard, you can injure yourself.

Bounce back and repeat, without bending your knee. Return to the static passive position between each bounce.

Unlike normal dynamic stretches, which follow the rhythm of your breathing, ballistic stretches are performed with faster, more forceful movement.

Perform 20 to 40 repetitions, rest, apply a static stretch, then repeat.

Advice

• Always warm up thoroughly and perform several static and dynamic stretches before attempting ballistic stretches.
• Ballistic stretching usually involves pulling yourself toward a target (e.g., your foot), or creating momentum (e.g., swinging your leg).
• Avoid using a training partner for ballistic stretches—they can’t accurately judge your limits and may push you too far.
• Ballistic stretching is not recommended for beginners.
• Do not begin your stretching routine with ballistic stretches.
• Avoid performing ballistic stretches daily.
• Stop immediately if you feel sharp pain in a joint or muscle.
• Ballistic stretching is typically used to improve flexibility for a specific technique. For example, the ballistic crouched wushu stretch is used to enhance the wushu front stretchkick.
• Some athletes combine ballistic stretching with PNF stretching, but that may be excessive. Personally, I don’t perform both on the same day.

Suggestions

• Crouched Wushu Stretchkick Stretch
• Types of Stretching
  • Static Stretching
  • Dynamic Stretching
  • Isometric Stretching
  • PNF Stretching