A dynamic stretch involves motion; the end position is not held. Ballistic stretching is a more intense form of dynamic stretching that uses additional force to push the muscle beyond its limits, which increases the risk of injury. Dynamic stretches are not necessarily kicks, like the example shown here. Walking in flat stances or doing lunges also dynamically stretch your muscles. Exercises like the one shown above can also be ballistic stretches. Find exercises and more information about stretching at Stretching Main.
Make your dynamic stretches sport-specific. Try to perform dynamic stretches in a way that resembles the movements used in your sport. For example, consider a dynamic stretch for the wushu front stretchkick. The animation above is not the best example. Instead of swinging your leg freely, place your leg on a ladder wall.
Then, place your hands on your stretched leg or foot and keep your back straight. Start with a static stretch, holding the initial position for about 10 seconds before moving dynamically.
Move forward slowly while exhaling. Avoid moving too fast or bouncing, as that would become a ballistic stretch. This lesson focuses only on normal dynamic stretches. I recommend not using your hands at all—just bend your upper body forward at the hips to move.
Return to the starting position while inhaling. The forward and backward motion should take about 3 seconds each.
Perform 10 to 20 repetitions, then rest.
Ballistic stretching is a more intense form of dynamic stretching. It works with the elasticity of your muscles and tendons. All wushu stretchkicks are ballistic stretches. Before performing ballistic stretches, always warm up and do several static and dynamic stretches.
Sports where ballistic stretches are effective include ballet, martial arts, wushu, taekwondo, weightlifting, etc. Normal dynamic stretches are beneficial for almost every sport.
Properly applied normal dynamic stretches are excellent before competitions and help reduce muscle tightness.
