Ballistic stretching has several benefits for you when utilized properly and the application of it applies to you. Not everyone should be performing this type of stretching due to potential risks, and caution should be taken when executing this. You will learn the difference between stretches and understand how to safely incorporate ballistic stretching into your program.
What is Ballistic Stretching?
Ballistic stretching is intended to stretch your muscles and joints beyond their normal range of motion (ROM) through bouncy and rapid movements. A ballistic exercise is explosive and requires quick power production to move the weight such as cleans and snatches. The stretching version to this is similar since you require forced movement to apply to stretch. The rapid bouncing movement literally forces your body to go beyond what you can normally do, and is not intended to be utilized for long durations with each ballistic stretch.
Your muscles and tendons store energy within during movements, and when you stretch an area immediately before it shortens (concentric phase), you see a force greater than the normal. This allows the stretching to improve explosive power and improve your ROM.
Ballistic stretching works best for athletes trying to improve their performance, but offers little aid to those not participating in sports or power-based exercises. Football players, gymnasts, weightlifters, powerlifters, basketball players, and even baseball players are a few that can utilize this stretching technique for benefits.
The Difference Between Stretches
Each type of stretching has its own benefits and reason for application. Static and dynamic stretching is beneficial for all and has little ability to cause injury. Ballistic stretching is sport oriented and not recommended for those new to lifting and anyone in their senior years.
A static stretch is when you place a joint or muscle at its max range of motion and hold the position. This helps get the muscles warmed up when executed for a quick 10-15 second hold, but anything longer is actually not beneficial and possibly causes the muscle to relax.
Long static stretches are recommended after a workout or before bed. An example of a static stretch is the stiff leg hang. Dynamic stretching is when you execute a movement for a certain number of reps or time to increase blood flow while stretching the muscles and joints. This is the ideal form of stretching to use prior to training and can increase your heart rate.
You are still not forcing your body to move more than its natural ROM though. Examples for this would single leg raises and arm circles. These are even good to perform prior to ballistic stretches to ensure the body is fully warmed up.
A ballistic stretch example that differs from these would be similar to that static stiff leg hang. However, to force the hamstring beyond its natural ROM, you begin to bounce your body trying to make your fingertips go further down each time.
How to Safely Execute Ballistic Stretching
Stretching in general before a workout is towards the end of the warm-up phase. Brief cardio comes first for about 5 minutes, and then this is followed up with myofascial release for joint mobility prior to the stretching.
Muscles need to be warmed up prior to stretching to reduce injuries from forcing them to their max range of motion. Never initiate ballistic stretching before being warmed up first. This is the primary reason injuries occur that gives this type of stretching a bad name.
Foam rolling or some type of muscle release is very beneficial before stretches because it allows the muscles and joints to go to their actual ROM. Training days prior will cause muscles to become tight, which decreases joint mobility if not properly released. When it is time to initiate ballistic stretching, you will want to first ease into the stretch with a few repetitions. This helps reduce the shock your muscles will undergo when being forced repetitively into position.
Why Use Ballistic Stretching If It Can Cause Harm?
You only utilize this as an athlete and seeking performance enhancement. As mentioned, you would not use this for an older person or someone simply wanting to stretch before a workout. Many are under controlled supervision with a conditioning coach or personal trainer.
Basic dynamic stretches are more than enough for the average gym user to benefit from. This is not focused on convincing you to do ballistic stretches, but to keep you informed while researching the different variations. Essentially, you have no need to use this stretching style if you are not participating in some type of sport where you need assistance with performing better.
The Bottom Line for Ballistic Stretching
Using this method of stretching has lots of confusion with fitness coaches and trainers. Not everyone agrees with using this for their clients and teams, the main reason being possible injury taking an athlete away from the season. However, improving sports performance always has risks, and ballistic stretching used correctly has helped many professional athletes and Olympians.
The best advice for you is to discuss ballistic stretching with a strength and conditioning coach. This will help you understand exactly how to apply the technique safely without causing injury the first time trying. Never do ballistic stretches while your muscles are tight and not warmed up.
