What are the primary features of ballistic stretching?

Ballistic stretching is characterized by rapid, forceful, bouncing movements that aim to push the muscle beyond its normal range of motion. This technique involves using momentum to stretch the muscles, often performed by bouncing into a stretch rather than holding a position steadily. The primary focus is on achieving greater flexibility through dynamic force rather than through gradual elongation.

This approach can be contrasted with other stretching techniques that emphasize gentler or slower movements. In gentle, controlled movements, the emphasis is on safety and muscle relaxation, avoiding the risk of injury that can come with the abrupt motions of ballistic stretching. Similarly, slow, sustained stretches focus on gradually elongating the muscle while holding a position, promoting relaxation and full range of motion without the risks associated with bouncing. Static stretches, which involve holding a position for an extended period, also differ significantly, as they prioritize stability and control rather than the momentum-based action seen in ballistic stretching.

Therefore, the defining aspect of ballistic stretching is its unique use of rapid, forceful movements that can enhance flexibility but require careful execution to prevent injury.