What Is Ballistic Stretching? (Examples & Benefits Unveiled)

Ballistic stretching involves bouncing movements to abruptly enhance the range of motion, using the momentum of a fast-moving body or limb.

Research from the Journal of Strength and Conditioning highlights its use by dancers and athletes to boost flexibility and muscle power [1].

Classified as passive stretching by the Journal of Applied Physiology, it uses momentum to exceed a muscle's static range of motion [2].

Suitable for preparing for athletic activities, especially those requiring explosive movements, ballistic stretching activates multiple muscle groups, making it an ideal stretching method before workouts.

In my sessions, I often see confusion between ballistic and other forms of stretching, like static and dynamic, which is crucial to clear up.

The Difference Between Static and Ballistic Stretching

While ballistic stretching exercises involve quick swinging and bouncing stretches, in static stretching, a stretched position is held for a few seconds to allow your muscle fibers to get used.

“Most ballistic stretches are similar to regular static stretches, just with the addition of a bouncing or pulsing motion at the furthest point of the stretch.”

- Steve Silvestro, Medical Doctor

The other difference is timing. You should perform static stretching after an exercise routine, while ballistic stretching is best done before a workout.

The Difference Between Dynamic Stretching and Ballistic Stretching

With dynamic stretching or active stretching, there are no bouncing movements that tend to push muscles past their normal range of motion, like when performing ballistic stretching. Instead, dynamic stretches are more controlled and continuous.

In single-leg ballistic stretching, you’ll reach down on one leg and alternate to the other.

How to do it:

• Sit down in a straddle position.
• Lean forward towards one leg and grab the foot. Place your hands on either side of the leg if you cannot grab it.
• Try to reach down as far as you can while making small bounces to bring your body down further.
• Hold for about 20 seconds before alternating to your other leg and repeating the same.

Related Article: How Long Is It Safe To Hold Stretches

Ballistic Toe Touch

This is the simplest, and it is also one of the most popular. It's also a bit similar to the ballistic pancake stretches, except your legs are together.

Here’s how to do it:

• Start by standing with your feet hip-width apart.
• Bend forward and attempt to reach your toes.
• Once down, perform a few bounces up and down as you attempt to reach down further and stretch past your normal range.

The standing lunge is particularly beneficial for your glutes and quads, making it a good warm-up or warm-down after a leg workout at home or the gym.

Here’s how to do it:

• Start by standing with your hips hip-width apart.
• Now, take one big leap forward with your right leg.
• Bend your front foot and lower your hips downward as if doing a lunge. Ensure your front knee doesn't extend past your toe.
• Drive your back leg back and forth several times to feel the stretch.
• Rise up and take the leap back to your starting position.
• Do the same with your left leg.

Other examples of ballistic stretching include the following:

• Arm Circles
• Neck Tilts
• Shoulder Rotations
• Calf Stretches
• Core Twist
• Hurdle Stretch with a Twist

Another quite common injury among athletes is the Achilles tendon, which results from inflexibility and poor joint movement.

And as you can guess, ballistic stretching can help reduce the risk of such an injury by increasing tendon elasticity [6].

Better Blood Circulation and Reduced Muscle Soreness

Stretching keeps muscles limber, boosting blood flow, and dodging health hiccups.

I always recommend ballistic stretching before workouts to my clients to help reduce muscle soreness, known as DOMS [7].

Pair it with a pre-workout supplement, and you're golden for a stellar workout session.