Ballistic Stretching
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Bobbing, bouncing, rebounding movements — the most controversial technique because it causes the most soreness and injury, though it does build the dynamic flexibility some sports require.
Detail
Ballistic stretching involves bobbing, bouncing, rebounding, and rhythmic types of movements. This technique is the most controversial stretching method because it can cause the most soreness and injury. Other disadvantages are:
- It fails to provide adequate time for the tissue to adapt to the stretch.
- It initiates the stretch reflex and thereby increases muscular tension, making it more difficult to stretch out the connective tissues (see Stretch Reflex Resetting).
- It does not provide adequate time for neurological adaptation (i.e., of the stretch reflex) to take place.
Despite these disadvantages, there are several reasons why some athletes might use ballistic stretching exercises:
- This method is effective for developing flexibility.
- In terms of specificity of training, it is appropriate for developing dynamic flexibility (movement due to momentum), which is essential for certain events and sports such as ballet and karate.
- Subjectively, ballistic stretching can be less boring than other stretching methods.
Key facts
- Method: bobbing, bouncing, rebounding, rhythmic movements.
- Most controversial method; can cause the most soreness and injury.
- Disadvantages: insufficient time for tissue adaptation; initiates the stretch reflex (raising muscular tension); insufficient time for neurological adaptation.
- Advantages: effective for developing flexibility; appropriate for dynamic flexibility (momentum-based) needed in sports like ballet and karate; less boring than other methods.
Connections
- Static Stretching, Passive Stretching, Active Stretching, Proprioceptive Neuromuscular Facilitation (PNF) — the other four of the five basic techniques.
- Stretch Reflex Resetting — ballistic stretching initiates this reflex.
Sources
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